You don't have to run long distances to burn calories. If you're limited on space, you can still get a full cardio workout with simple exercises that can be done at home or even in the office. To optimize your calorie burn, make sure that you eat a well-balanced diet that is low in high-calorie foods.
Cycling
Cycling on a stationary bike burns calories and also increases your endurance. A 160-pound adult cycling at less than 10 miles per hour burns approximately 292 calories per hour, according to MayoClinic.com. Indoor cycling is one example of a stationary workout that uses different speeds and intensities to burn calories and accelerate weight loss. Class participants burn an average of 400 to 500 calories during a 40-minute workout on a stationary bike.
Jumping Rope
Jumping rope is a calorie-burning exercise that requires limited space. Be sure that you have a tall enough ceiling and plenty of room around you to give the rope enough clearance. "Fitness" magazine recommends a jump rope exercise routine that burns 100 calories in just 10 minutes. The routine uses a variety of jump roping techniques, like crossovers and running in place while turning the jump rope, to burn calories and add a bit of variety. For a 160-pound adult, one hour of rope jumping burns 861 calories, according to the MayoClinic.com.
Jumping Jacks
If you want to burn a lot of calories but don't have enough space to jump rope, jumping jacks are an ideal way to get a workout. According to FatBurn.com, a 160-pound adult can burn 102 calories by doing just 10 minutes of jumping jacks. Keep in mind that, like jumping rope, doing jumping jacks for a long period of time can be hard on the joints, so always warm up before your workout and stretch afterward.
Circuit Training
Circuit training combines strength-training exercises and cardio to both build muscle and burn calories. Although many circuit-training workouts require a large amount of space, you can do a modified stationary circuit training workout with very little room. The Military.com Fitness Center provides a 20-minute circuit training workout that includes exercises like push-ups, jogging in place, squats, military presses, crunches and tricep and bicep exercises. Most of these exercises can be done in place or in a limited area.
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