10 Minutes of This Exercise Can Burn More Calories Than 30 Minutes of Jogging

It is very obvious and we have all figured it out that working out on the treadmill and spending endless hours doing cardio exercise is not the best possible way to lose all the extra pounds and to tone the body.

Yes, cardio is the best way to lose some weight, however, if you want to boost the strength and endurance and look fit and toned you have to try resistance training.

There was this one study that involved 53 participants and they were divided into two groups. What they did was analyze the effects of resistance exercise on the metabolic constraints of non-alcoholic fatty liver disease.

The first group needed to perform push-ups and squats 3 times per week for 12 weeks and the second did not do any resistance exercise. When they compared the results, they saw the group which exercised increased the fat-free and muscle mass. Additionally, they reduced the insulin, iron and fatty liver levels.

What this proves is that the resistance exercises which are with squats and push-ups improve the characteristic of the metabolic syndrome in the case of non-alcoholic fatty liver disease.

The reason we are mentioning this is because in this article we will reveal the best, tried exercises. You can do all of them anywhere you’d like, without having to go to the gym. They will help you look sexy, fit, toned and young!

These 10 exercises will not only tighten the body, but they will shape muscles as well. All of these are compound movements, this means that they target more muscles at the same time. You do not have to do them in a particular order and they will burn a lot of fat in little time.

The Best 10 Ways to Exercise Which Will Help You Lose Weight

 1. The Burpee

The burpee will target all the major muscle groups and this way it will burn more fat than if you spend hours of slow cardio. You can modify this one to any fitness levels, thus, it is better than the treadmill.

This is the way to do it:

  • First, start in a standing position with your legs at shoulder-width apart.
  • Then, place your hands on the floor and kick your legs back so that you can end up on the floor on your stomach and thighs. The elbows should be bent.
  • Next, press like when you do push-ups and push your hips upwards.
  • Just jump with your feet under your hips and then stand.
  • Finally, jump with your hands over your head and finish the exercise.

2. The Spider Crawl

The spider crawl will offer two advantages. It will target the core and increase hip mobility.

This is the way to do it:

  • Start in a prone position on the floor and support your weight by using the hands and toes.
  • Then, bend the arms at 90 degrees. This is the starting position.
  • Next, raise the foot off the ground and bring your knee as close as you can to the elbow.
  • Finally, return to the initial position and do the same on the opposite side.

3. The Pull-Up

This exercise might be a little hard at the beginning, but with practice, it will help you get they strong and sexy back you have always desired.

This is the way to do it:

  • Just clutch to a bar with a grip and hang all the way down.
  • Then, pull yourself upwards until your chin reaches the bar. Pause.
  • Next, lower all the way back down.
  • Finally, wait a minute and when you are finished, do another set.

4. Jumping Rope

Instead of running, skipping would be great for toning the legs and arms and burning a lot of calories as well. If you are not very good at it, you can try a ‘phantom skip’ which is just tossing the rope to the side and imitating the same movements as skipping.

This is the way to do it:

  • Jump 1-2 inches off the floor so that the rope can go under your feet.
  • You should move the rope with your wrists and forearms, not with your shoulders.
  • Try to jump for 5 minutes and when time passes increase to 20 minutes.

5. The Push-Up

What push-ups do is tighten the triceps, sculpt the shoulders, strengthen the core and tone the upper chest. Also, you can modify their intensity and do them everywhere.

This is the way to do it:

  • Lie on the floor, face down. Place your hands 36 inches apart with your torso up with the arms.
  • Next, lower the chest until you touch the floor and inhale.
  • Then, exhale and go back to the initial position.
  • Take a break and lower down as many times as you are capable to do so.

6. The Get Up

Not everyone knows that you can get a flat and toned stomach while at the same time blasting other muscles. With this exercise you will engage the core like never before.

This is the way to do it:

  • Begin with a plank position and keep your hips still.
  • Then, lower the back to the elbows one arm at a time.
  • Halfway through the exercise change the leading arm so that you can strengthen the other shoulder as you press with your hands.

7. The Skater

If you move in a lateral plane you will develop knee and ankle stability, and at the same time this will make your heart pumping.

This is how to do it:

  • Just place a pad behind your leg and set your feet hip-width apart.
  • Then, transfer the weight on the dominant leg and keep the back straight.
  • Finally, slowly come downwards as you push your hips and butt backwards.
  • Continue like this until the knee of your raised and bent leg lightly touches the pad.
  • Finally, return to initial position and do the same with the other leg.

8. The Squat

Doing squats will shape the legs and butts and if you want a bigger challenge, you should add some weight with a barbell or dumb bells.

This is how to do it:

  • Place yourself in a standing position and put your legs at hip’s width and your arms in front of your body.
  • Next, squat downwards while you tight the glutes and abs. Keep in mind that you back has to be straight.
  • Finally, bounce back with the buttock, up and down.
  • Do 3 sets with 15 repetitions. When this exercise starts to become easier start intensifying it with dumbbells.

9. The Lunge

The best exercise to get a great butt and hamstrings are lunges. However, if you suffer from knee pain, swap the lunge with the glute bridge.

This is how to do it:

  • First, stand up and keep your legs at hip’s width.
  • Then, step forward with one leg and bend the knee at 90 degrees. Hold the position for 5 seconds.
  • Finally, return to the initial position and do the same with the other leg.
  • Just do 3 sets of the exercise with 10-20 repetitions.

10. The Plank

With the plank you will target the entire core and the transverse abdominous which will prevent and relieve back pain.

This is how to do it:

  • Start with a push-up position on the floor. Bend the elbows 90 degrees and rest your weight on your forearms. Your body should look like a straight line from the head to the feet.
  • Your wrists have to be in line with your shoulders and your nose has to face the floor.
  • Just tight up your muscles and stay in this position for 20-60 seconds. Rhythmically breathe in and out.

These are the 10 exercises, which if you do you will effectively burnt the fat and you will build the strength if you only exercise for 15 minutes. Try them and expect the results in no time

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