10 Home Workouts for Men That Burn 700 Calories per Hour

If you’ve been searching for effective home workouts for men that burn 700 calories per hour, you’re in the right place. Most men believe they need an expensive gym membership, a treadmill, or a personal trainer to lose fat fast — but the truth is, you can achieve the same calorie burn from home with smart, high-intensity exercises.

In this blog, we’ll explore the 10 most powerful workouts that torch calories, build strength, and improve fitness. Whether you’re short on time, budget, or space, these workouts will keep you in shape.

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Why Focus on High-Calorie Burning Workouts?

When you burn 700 calories per hour, you create a calorie deficit that accelerates fat loss while also improving endurance and muscle tone. For men who are serious about fitness, these workouts help:

• Boost metabolism for faster weight loss.
• Build muscle strength without needing gyms near me or costly equipment.
• Improve heart health and stamina.
• Save time by combining cardio and strength training.

💡 Pro Tip: Always do a quick warm-up before starting these home workouts for men that burn 700 calories per hour. This prevents injuries and increases performance.

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10 Best Home Workouts for Men That Burn 700 Calories per Hour

1. Jump Rope (Skipping) – 700–750 Calories/Hour

Skipping is one of the most underrated home workouts for men. With just a rope, you can burn as much as running on a treadmill.

How to do it:

• Jump with both feet at a steady pace.
• Increase intensity with double unders (rope passes twice per jump).
• Try interval skipping: 1 min fast, 30 sec slow.

Case Study: A 35-year-old office worker burned 680 calories in a 55-minute rope session, almost equal to a rowing machine workout at the gym.

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2. Burpees – 700 Calories/Hour

Burpees are a full-body exercise combining squats, push-ups, and jumps. They torch fat and boost cardiovascular fitness.

Steps:

1. Start in a standing position.
2. Drop into a squat, kick back into a push-up.
3. Explode upward with a jump.

“Burpees are the king of calorie-burning home workouts for men that burn 700 calories per hour. They engage every muscle group while keeping your heart rate high.”

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3. High-Intensity Interval Training (HIIT) – 700–800 Calories/Hour

HIIT mixes short bursts of intense exercise with rest periods. This method burns calories during the workout and even hours afterward.

Example HIIT Routine:

• 30 sec sprint-in-place → 15 sec rest
• 30 sec burpees → 15 sec rest
• 30 sec mountain climbers → 15 sec rest
  Repeat for 20 minutes.

External Reference: Mayo Clinic highlights HIIT as one of the most effective fat-burning exercise strategies.

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4. Shadow Boxing – 650–750 Calories/Hour

Ever wondered why boxers are shredded? Shadow boxing with intensity burns calories, builds endurance, and improves agility.

How to do it:

• Stand in front of a mirror.
• Throw jabs, hooks, and uppercuts in combinations.
• Add footwork for higher intensity.

Pro Tip: Wear light ankle weights or use adjustable dumbbells for added resistance.

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5. Mountain Climbers – 700 Calories/Hour

This workout mimics climbing a mountain — and it’s just as intense!

Steps:

1. Start in a plank position.
2. Alternate pulling knees toward the chest quickly.
3. Maintain a steady pace for 1 min, rest 20 sec, repeat.

Case Example: A client working with a personal trainer replaced treadmill sessions with mountain climbers, burning 720 calories in one hour.

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6. Jump Squats – 680–720 Calories/Hour

This plyometric workout targets your lower body and torches calories.

Steps:

1. Stand with feet shoulder-width apart.
2. Squat down, then jump explosively upward.
3. Land softly and repeat.

“Jump squats are a gym-free way to burn calories and improve explosive strength.”

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7. Kickboxing – 700–800 Calories/Hour

Kickboxing is one of the best home workouts for men that burn 700 calories per hour while also improving coordination and power.

Routine:

• 1 min jab-cross combo
• 1 min kicks
• 30 sec rest
  Repeat 10–12 rounds.

Internal Link: Check our post on 7 Best Home HIIT Workouts for Women to Lose Belly Fat to learn more about calorie-burning routines.

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8. Stair Climbing – 650–700 Calories/Hour

If you have stairs at home, you have a free calorie-burning machine!

Steps:

• Run up the stairs quickly, walk down slowly.
• Try skipping steps for extra intensity.

Pro Tip: Carry light adjustable dumbbells while climbing for a muscle + cardio combo.

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9. Rowing (Without Machine) – 700 Calories/Hour

No rowing machine at home? You can mimic the motion with a resistance band.

Steps:

1. Sit on the floor, loop band around your feet.
2. Pull the band towards your chest while keeping back straight.
3. Do this rapidly for 1 minute, then rest.

External Reference: Healthline confirms rowing burns high calories and strengthens multiple muscle groups.

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10. Pilates-Inspired Core Circuit – 650–700 Calories/Hour

Pilates near me may be trending, but you can do similar moves at home for fat-burning.

Routine:

• 20 crunches
• 20 leg raises
• 30 sec plank
• 15 V-ups

Repeat for 30–45 minutes.

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Additional Tips for Success

• Use a pre workout drink (like black coffee) for extra energy.
• Track calories burned using a fitness app.
• Combine strength + cardio for maximum results.
• If unsure, consult a personal trainer online.

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You Should Also Read

If you enjoyed learning about home workouts for men that burn 700 calories per hour, here are some more valuable reads:

• 🔗 7 Best Home HIIT Workouts for Women to Lose Belly Fat (internal link)
• 🔗 7-Day Gym & Diet Plan for Indian Men to Gain 5 kg Muscle (internal link)
• 🔗 10 Day Weight Loss Meal Plan for Indian Women Over 40 (internal link)
• 🔗 Mayo Clinic – Benefits of High-Intensity Interval Training (HIIT) (external link)
• 🔗 Healthline – Calories Burned in Rowing Workouts (external link)

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Conclusion

Home workouts for men that burn 700 calories per hour are not only possible but highly effective. From burpees and HIIT to shadow boxing and stair climbing, these routines torch fat, build muscle, and improve overall health without needing gyms near me or fancy equipment.

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FAQs

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Author Bio

Vikrant Rajput is a fitness and wellness content creator passionate about making fitness simple for everyone. With a background in blogging and digital media, he helps readers find easy, effective, and science-backed ways to improve their health. His mission is to show that you don’t always need a gym membership to achieve your dream body.