Hey fitfams,
It’s not possible to hit the gym in every point of life. Gaining back the weight which you’ve lost over a year in a few months is really sad. I’ve been through that, so many times in my life, I almost gave up. There are a few exercises which burn a lot of calories and are simple to perform with the added benefit that, they can be done at home. It doesn’t have to be throughout the year, you can do it for short term period, when you’re traveling or studying for an important exam. Here are a few exercises, which can help you keep fit.
1. Jumping ropes:
This is one of the simplest exercises. All you need for this is a good pair of sneakers and a rope. This exercise can burn Upto 220 calories in 20 minutes. It helps keep your legs in shape, mostly your glutes and calves. It also keeps a check on your heart. This is a simple exercise and can be done during any time of the day. It’s cheap and can keep those extra pounds away. Jumping ropes can never get boring, there are so many variations- high knees, alternate leg. Frankly, I’ve never been able to jump ropes. I find them so difficult. But it’s a very healthy exercise, please do try this at home.
2. Spot jogging:
Spot jogging is by far the easiest daily cardio workout, that can be practiced in the luxury of your living room, if you don’t feel like hitting the gym. It is a hassle-free exercise, that can be squeezed into your busy schedule, if you have a lack of time. 30 Minutes of spot jogging, can burn up to 270 calories, and it also helps keep cardiac problems at bay by improving heart health. All you need is a good pair of shoes.
Begin with a light jog by hopping from one foot to another and give your body time to warm up, now gradually increase the intensity and rise up your knees as much as possible and keep your hands engaged by moving them with the rhythm of the jog.
3. Squat jumps:
This is a very tiresome exercise and it involves the entire body. It involves your back, calves, quads and hamstrings. It also shapes your arms and abs. Lower into a squat position keeping your legs shoulder width apart. Now instead of getting up slowly, jump as high as you can and sit back into the squat position. This is one rep. Continue 15 to 20 reps and take a break for a few mins. Continue 3-4 sets for an effective workout. Club this exercise, with a few other exercises, to get a full body workout. This is high intensity cardio exercise and is extremely effective.
4. Side lunges:
Stand straight with your feet hip-width apart and your hands at your waist. Now, lower your body sideways to the right by bending your right knee but make sure that your right knee never crosses the right foot. Push your body up and return to the starting position, bend your left knee and lower your body sideways to the left, making sure that your left knee does not cross beyond the left foot. Push your body up and return to the starting position. This makes one repetition. Perform it 10 times at a stretch. Continue 2-3 reps. You’ll feel a stretch in your inner thighs. Be careful to stretch slowly, as you might injure yourself.
5. Jumping jacks:
Jumping jacks is a high impact cardio workout, that helps in working the entire body at the same time. 10 minutes of jumping jacks at a stretch, can help in burning up to 100 calories. It helps in boosting the heart rate and metabolism which in turn promotes calorie burning. No doubt, jumping jacks holds a prominent place in aerobics and cross training workouts. It helps in strengthening and toning the leg muscles such as glutes, calves and deltoids, reduces belly fat and is the perfect exercise to lose arm fat. In addition, it helps in improving cardiovascular health by strengthening the heart muscles. It is important to wear good sports shoes, else it can have adverse impact on the joints. Stand straight with feet together and arms by your side. Now, jump in the air by spreading your legs out and raising your arms above your head and clap and land and jump again instantly. Repeat it 20 to 30 times at a stretch that forms 1 set. Do 4 to 5 sets with a gap of 30 seconds in between.
6. Burpees:
Burpees are an incredible cardio exercise, that helps in burning almost 100 calories in 10 minutes, but is extremely difficult and hated by gym goers. It is a full-body workout, that combines push-ups and squat jumps. It helps in improving strength and increasing lean muscle mass and works a large number of muscles at a time, thus increasing calorie expenditure. The best thing about burpees is that, it continues to burn calories for several hours after you have completed your exercise regime.
Stand straight with your legs a little less than hips width apart, lower your body to a squat position with your hands on the ground, move your feet back and come to the push up position. Do a push up, jump back to the squat position and jump up to the starting position. This entire series makes 1 repetition. Repeat it 5 to 10 times at a stretch for best results. Beginners might face difficulty in repeating it 5 times at a stretch. Do not skip out even on a single step for an effective workout. It is difficult for most of us to do a push-up, but please do try as this will increase your strength and give you a better overall physique.
7. Cross crawl:
Begin in a standing position, keeping your feet slightly apart and your arms at your side. Now, raise your arms and bring your right leg up by bending the knee and bring your left elbow down, so that it meets the knee. Return to the starting position and bring up your left knee, then bring you right elbow down so that they touch. This makes one repetition. Repeat the entire exercise as fast as you can for 20 to 30 repetitions at a stretch. Give it a break of a few seconds and repeat it again.
There was a time when I used to love doing this exercise. It used to be so much fun with music. It truly is a great warmup exercise.
8. Hoola hoops:
This is an exercise which may not be for everyone but even if you don’t know this, you can learn. It’s a great exercise and really fun. Once you get the hang of it, you can go for hours. The hoola hoops come in various material- plastic, rubber. Start with a basic plastic one and once you learn, buy the rubber one. Those are amazing. You get weighted hoola hoops as well but I never really enjoyed them. Few years back, this was my only form of exercise, and I lost a lot of weight with it. With music, it feels like dancing. 🙂
Do give this a try. It involves your complete core, obliques and even your quadriceps and thighs. Once you get the hang of it, you can hoola hoop continuously for hours. My personal record has been an hour with over 6000 reps.
I hope you guys have fun trying these exercises at home. 🙂
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