Burpee
This sweat-drenching move transforms your body into a machine that involves almost every muscle in your body. Doing a burpee is easy enough, but not so much when you really have to do it with multiple reps while also trying to catch your breath.
Start with squatting towards the floor, jumping a plank position, jumping back in towards your hands, and standing up. If you have the right kind of kicks and a non-slip floor, it’s relatively easy, but overall tiring. Perform it in 30-60 seconds with recovery periods in between. If you’re feeling extra motivated and if you think you handle something much more advanced or want to take things a higher degree you could try adding a push-up in the middle of planking or doing everything with one leg only alternatingly.
Mountain Climbers
This exercise is very much a literal killer exercise, signaling almost every muscle involved like your arm muscles, pecs, obliques and even hamstrings. It is more or less like a full body workout, with most of the weight felt around the arms and core. It is very doable in the safety of your own home, provided you have a mat or dry flooring.
Start by running the knees in and out from a push up position, provided your wrist does not feel any tenderness, and then begin to alternatingly bring each foot forward in a jumping motion. If you would like to add more to this workout, you could add planks and push-ups. Continuity of this program contributes to the upper body strength. The faster it is performed, the more calories are burnt. Try doing this with friendly competition for a little motivation.
Staircase Exercise
This heart-pumping exercise is great for losing weight and increasing leg strength with the use of stairs. If your home does not have a staircase, a big wooden block would suffice or a small platform, proceeded by alternating step ups and downs. Make sure the path or area is clear. Staircase to heaven? Yeah, right. Run like your being chased for an unpaid mortgage and easily get rid of those extra pounds.
Walking or running up and down the staircase is a great cardio workout. When you want to incorporate more to this regimen, you could opt for lunges, squats or push ups in the middle of your program. Do this at least 15-30 minutes a day.
Jump Rope
This is one of the most inexpensive workouts out there. It’s not only fat-burning, it’s also a lot of fun! Jumping rope elevates your heart and increases your stamina. It even improves your coordination and tones your legs. The more you do it, the more intense it gets. It is a workout powerhouse!
With a jump rope at the preferred length, turn the rope with handles repeatedly while jumping over it. You could try listening to music with great tempo if you have trouble finding rhythm. If you trip the first time around, it’s totally normal. Practice makes perfect, as they say. Once you get really good at it, you could be more creative with the jumps. You could jump on one foot, cross your feet or do high knees.
Jumping Jacks
This aerobic exercise targets a lot of muscle groups alongside good overall coordination. It’s like your body is being charged with a volt of electricity. Your body needs oxygen to meet the force that is needed to power through this exercise. Jump the bad cholesterol away!
Everyone knows how to do jumping jacks, with feet wide while the arms move towards each other overhead. Repeat movement in a jumping motion for at least 10 minutes. If you really want to tone those thighs, you could add squatting before jumping or hold some ball weights while doing it.
Jog in place
This is a very simple exercise that can be done without the presence of a treadmill. Most of us don’t give basic exercises enough credit, but the truth is we can do this on our own without the use of machines. This also a good warm-up to start your program. A good 15-30 minutes would suffice to loosen up the body.
It’s very simple. All you need is to jog in place, making sure your feet is 2 inches of the ground with the arm on the same side engaged. If you’re feeling extra energetic, you can opt for butt kicks or high knees.
Squat Jumps
This is a very intensive workout, especially when you try doing the most reps while reaching a specific time. This is a more strenuous exercise compared to your stationary squats, as this one entails more balance and endurance. It increases your explosive strength and also targets your lower legs while being super fat-burning.
To do squat jumps, start from a squat position, jump high, and land back with a very low squat. Other variations would include placing your hands behind your head or touching the ground when you squat.
Bear Crawl Push Ups
Bored during online classes? Try doing bear crawl push ups while you’re attending lectures to feel recharged! This all-in-one exercise works on the whole body. Aside from the power, it surely boosts your metabolism. This work out intensively targets your upper body and core.
From a squat position, walk your hands out towards the front to do a push up, and walk it back until you stand like a bear. This is usually done during an upper body or cardio session. It can also be included in high-intensity interval training. Just make sure to get down on all fours and do proper breathing for proper stabilizing. Don’t forget to belt out a big roar after this program!
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