![]() Get down on all fours such that your hands are below your shoulders and your knees are aligned along your hips. This exercise mainly works on glutes and hips. Practicing sets of 30 seconds each as long as you can comfortably manage helps. Practicing high knees burns more calories and increases the metabolism. Lift your knees up to the waist level and drop your feet slowly down. Stand straight with your feet shoulder-width apart. Practice 2–3 sets of 10–15 repetitions each. Once you are in the plank position, walk your feet towards your hand and stand. Walk your hands forward to attain a plank position. Bend at your waist and let your hands touch the floor. Stand with your feet shoulder-width apart. It strengthens your arms, chest, upper and lower back, and abs. This exercise gives a complete warm-up to your body. ![]() Push through the heels and jump back up and return to the starting position. Jump up and spread your feet while you settle into a squat position. Stand with your feet together and hands alongside your thighs. This exercise works great on your lower body and improves posture and stability. Practice 3–5 sets of 8–15 repetitions each. Immediately, return to the squat position and jump. Bend forward to place your palms in front of your feet and stretch your feet behind to get into a plank position. Stand with your feet shoulder-width apart and get into a squat position. Burpeesīurpees are intense full-body exercises that increase your blood circulation, heart rate, strength, and flexibility. Practice 2–3 sets of 15–20 repetitions each. Walk in this position with your right foot and left hand forward, followed by the left foot and right hand forward. Get down on your legs and hands, with knees slightly bent, but with your back flat. It boosts your metabolism and improves cardiovascular health. This exercise strengthens your whole body and increases muscle power. It is necessary to align your body properly during this exercise. Begin with a slower pace and increase it gradually. Now, bring your right knee up towards the center of your stomach and quickly switch to the left leg. Get into a high plank position with your core tight. The primary muscles this exercise works upon are the abs, glutes, hips, and legs. Complete 2 or 3, 30 second to 1-minute sets. Keep the pace slow until you have perfected it. ![]() Bend your right knee like you are jogging and touch your butt with the right ankle. Stand with your feet shoulder-width apart and bend your arms towards the sides. This exercise works on your hamstrings and glutes. Gradually increase the time to 30 minutes and your speed to a faster rate. Walk up and down the stairs for 15–20 minutes at a steady pace. Apart from toning your lower body, it boosts the stamina of your cardiovascular system. This aerobic exercise primarily targets your calves, hamstrings, glutes, and quads. Thus, break them into three sessions of 10 minutes each and get a 5-minute rest in between. However, doing it continuously could be a challenge and monotonous. 30 minutes of jumping jacks can help you shed 200 calories. Now, jump with your feet spread sideways and arms above your head simultaneously. Stand straight with your feet together and hands alongside your thighs. In lesser degrees, it also impacts your shoulders, abs, groin, calves, lower and upper back, hamstrings, and outer thighs. The Jumping jack is a total body exercise that primarily focuses on your quads. It might need a little practice to get going at a faster rate, which comes with regular practice. Swing the rope atop your head and jump quickly as the rope nears the front of your feet. Stand with your feet shoulder-width apart and hold the jump rope’s handles firmly. It works on the muscles of your shoulders, calves, glutes, and quads. Studies show that practicing skipping for 45 minutes can burn as many as 450 calories. Need help getting started? Learn how Fit Farm can jumpstart your fitness journey!Īside from these 20 exercises, there are also other exercise videos available on our YOUTUBE CHANNEL 20 Aerobic Exercises For Weight Loss 1.
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