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Two men and a woman doing exercises at the gymThe best fat burning exercises don’t involve fancy equipment, or anything that you’d find only in an expensive commercial gym. Instead, you can burn fat just as well in the comfort of your own home as you would in the priciest, swankiest gym. So which close-to-home cardio activities blast fat fastest?

Try any one of these, and you’ll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.

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1. Running/Jogging

Burns 374 calories in 30 minutes

The typical runner’s shape is sleek and lean, and there’s a reason for that: The major running muscles — legs, butt, core — happen to be the biggest calorie-and-fat-burning muscles in your body.

To get the most out of each stride, swing your arms close to your body, don’t lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes.

Boost the burn: Alternate fast and slow intervals, or take to the hills.

2. Jumping rope

Burns 340 calories in 30 minutes

You knew this workout had to be high on the list. After all, it’s one of pro boxers’ favorite ways to train.

To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don’t have a rope? You’ll get the same benefits by doing the movements rope-free.

Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.

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