No matter whether you exercise at home or in the gym, 3,500 calories burned over what you take in equals about a pound of fat lost. You can spread that calorie burn out over as long as you want; the Centers for Disease Control and Prevention recommends losing 1 to 2 lbs. per week as a sustainable weight-loss goal. As tempting as that gym membership may be, you don't actually need it to lose the weight -- if you're disciplined enough to do the workouts.
Cardio Machines
If you can afford it, a home version of your favorite gym cardio machine helps you create an intense, varied and entertaining workout -- all of which helps you see results faster and stay motivated. Exercise bikes and stationary rowers are two of the least-expensive, smallest-footprint options. Air gliders are an affordable option for beginners, but might not offer enough resistance as you get stronger. If you invest in a quality treadmill or elliptical trainer, you can expect it to last for years of regular workouts.
Calisthenics
If you can't afford or don't have space for cardiovascular training equipment, burn calories by using your own body weight as resistance. Simple calisthenic exercises like jumping jacks, squat jumps, burpees and ski jumps get your large muscle groups moving rhythmically. Keep moving vigorously for 30 minutes and you can burn up to 355 calories, according to Harvard Health Publications. If you run dry on moves, check out military-style boot camp fitness DVDs for some ideas.
Strength Training
Although aerobic exercise is the most efficient way to burn calories, strength-training burns calories, too. Strength-training also builds extra muscle, which in turn helps you burn even more calories both at rest and during physical activity. Your toned muscles create a sleek shape to be revealed as the fat melts off, and regular strength-training also helps you maintain the muscular strength and endurance you need to lead a healthy, independent life. If you don't have the space or money for weight-lifting equipment, improvise your own hand weights by filling milk jugs or 5-gallon buckets with water, sand or cement.
Kettlebells
If you can afford to invest in one or two well-made kettlebells, you can build muscle and burn calories even faster than lifting conventional weights. According to a 2010 study commissioned by the American Council on Exercise, swinging kettlebells -- round iron weights with handles -- burns an average of 272 calories in 20 minutes. Compare this to between 180 and 266 calories burned in 30 minutes of vigorous weight lifting, according to Harvard Health Publications.
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