Skip to content

5 Floor Workouts That Burn the Most Calories

Skip the gym and enjoy an effective workout from home with these calorie-burning routines.
FACT CHECKED BY Alexa Mellardo

Floor workouts are designed to incinerate calories, build strength, and enhance overall fitness—all without the need for bulky equipment. I recommend floor workouts for my clients looking to skip the gym and enjoy an effective workout from the comfort of home. I've crafted each of the following workouts with specific exercises targeting multiple muscle groups, ensuring a comprehensive calorie-burning experience. Keep reading to learn all about the five best floor workouts that burn the most calories, and get ready to sweat.

These routines are a testament to the versatility and effectiveness of bodyweight exercises. Whether you're aiming for intense HIIT sessions, targeted core sculpting, Pilates precision, total-body cardio, or mindful yoga fusion, each routine promises to burn calories, strengthen muscles, and leave you feeling invigorated. Incorporate these workouts into your fitness routine, stay consistent, and revel in the transformative power of floor exercises.

Read on for the five best floor workouts that burn the most calories. And when you're done, be sure to check out 10 Best Exercises To Melt Lower Belly Fat.

Workout #1: High-Intensity Interval Training (HIIT) Inferno

Engage in a calorie-torching HIIT floor workout that alternates between explosive movements and brief periods of rest. This workout is a powerhouse for boosting metabolism and shedding fat.

1. Jump Squats

jump squats

Stand with your feet shoulder-width apart. Squat down, and explode into a jump. Land softly, and immediately go into the next squat.

RELATED: 9 Lazy Ways to Lose Weight All Month Long

2. Burpees

illustration of burpees

Start in a standing position. Drop into a squat, kick your feet back to a plank, perform a pushup, and jump back to a squat. Jump up explosively, reaching toward the ceiling.

3. Mountain Climbers

mountain climbers

Begin in a plank position. Drive your knees toward your chest alternately in a running motion. Maintain a brisk pace for maximum intensity.

Perform each exercise for 40 seconds, followed by a 20-second rest. Complete three sets with a one-minute rest between sets.

RELATED: 10 Best Exercises To Melt Lower Belly Fat

Workout #2: Core-Sculpting Bliss

This floor workout focuses on sculpting and toning your core, utilizing targeted exercises to engage and strengthen your abdominal muscles while burning maximum calories.

1. Plank Twists

Start in a plank position. Rotate your hips, and bring one knee toward the opposite elbow. Return to a plank position, and alternate sides.

2. Russian Twists

illustration of how to do the russian twist core-strengthening exercise

Sit on the floor, leaning back at a 45-degree angle. Hold your hands together, and twist your torso to one side. Repeat the movement, engaging your obliques.

RELATED: A 69-Year-Old Trainer Shares the 7 Fitness Habits That Keep Her Looking 25

3. Leg Raises

illustration of leg lifts

Lie on your back with your legs straight. Lift your legs toward the ceiling. Lower them back down without letting them touch the floor.

Perform each exercise for 15 reps. Complete three sets with a 30-second rest between sets.

Workout #3: Pilates Power Hour

Tap into the power of Pilates with a focused floor routine that blends controlled movements and high-calorie burn with deliberate breathing, targeting your core and improving flexibility.

1. Single-Leg Circles

Lie on your back with one leg extended and the other lifted toward the ceiling. Circle the lifted leg clockwise for a set number of reps. Reverse the direction for the same number of reps.

2. Hundreds

Lie on your back, legs lifted toward the ceiling. Pump your arms up and down while inhaling for five counts and exhaling for five counts. Continue for a set duration.

3. Rolling Like a Ball

Sit on the floor, balancing on your tailbone with knees pulled toward your chest. Roll backward, and return to the starting position. Maintain a smooth, controlled motion.

Perform each exercise for 12 reps. Complete two sets with a 20-second rest between sets.

RELATED: 10 Common Nighttime Habits That Can Make You Gain Weight

Workout #4: Total-Body Cardio Blitz

Combine strength and cardio for a total-body workout that elevates your heart rate and burns maximum calories while targeting various muscle groups.

1. Plank Jacks

illustration of plank jacks

Start in a plank position. Jump your feet wide apart and then back together. Maintain a steady rhythm.

2. Reverse Lunges

reverse lunges

Stand with your feet together. Step one foot back into a lunge. Return to the starting position, and alternate legs.

3. Seated Leg Lifts

Sit on the floor with your legs extended. Lift one leg toward the ceiling. Lower it back down without letting it touch the floor.

Perform each exercise for 20 reps. Complete three sets with a 30-second rest between sets.

RELATED: 5 Best Morning Workouts To Speed Up Weight Loss

Workout #5: Yoga Fusion for Mindful Calorie Burn

Immerse yourself in a calorie-burning yoga routine that blends flowing movements and static holds, promoting flexibility, balance, and mindfulness.

1. Sun Salutations

Begin in mountain pose. Inhale, reach toward the sky, then exhale into a forward fold and reach your hands toward the floor. Flow through the sequence, linking breath with movement.

2. Warrior II Lunges

warrior II

From a standing position, step one foot back, and bend the front knee. Extend your arms parallel to the floor, gazing over the front hand. Hold the position, focusing on deep breaths.

3. Downward Dog to Plank Flow

Start in downward dog. Shift into a plank position. Flow between these two positions smoothly.

Perform each movement for 10 reps. Complete two sets with a 20-second rest between sets.

Tyler Read
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler
Filed Under