Full-body exercises are top leading that not only save your energy but also time as it allows several muscle groups to work at the same time. By leading towards the right approach to losing weight, you will be able to burn your fat and build up your muscles which will help you to burn more calories while resting too. Moreover, your body will be toned up and you will feel the change throughout the process both mentally and physically. Your overall results will completely depend on how much effort you have put to achieve your goals so try your best to be consistent and disciplined in your approach.
If you are searching for perfect exercises to burn your fat and lose weight, then this blog will surely help you. The exercises that we have mentioned below are mainly focusing on strength-building exercises that will target your entire body.
Squats are basically a functional exercise that helps your body to do real-life activities like bending fully down to pick anything from the ground. This exercise can be done by anyone at any age to tone up their bodies and it can be easily done at any time and anywhere without any particular equipment. It can be done according to your preference in many variations that include weights (like barbells or dumbbells), Yoga balls, and resistance bands. Here we are describing the basic bodyweight squat steps.
Steps to follow in the Squats exercise are mentioned below:
Step 1: You need to start by standing with your feet slightly wider than hip-width apart and your toes have to be turned a little outwards.
Step 2: Keep your chest up and towards the front, engage your abdominals and while pushing your hips back, put your entire weight back into your heels.
Step 3: Then lower yourself into a squat position till your heels start lifting up or until your torso starts to flex forward.
Step 4: While keeping your chest out and core tight, lift your lower body with the push by your heels to stand back and reach your starting position. Repeat this exercise reps at least 10-15 times and work up to 3 sets.
Results: Doing squats exercise daily has many benefits that include providing strength to the muscles of the lower body and core, burning calories, losing weight, and increasing athletic capability.
Push-ups are an effective exercise for strengthening your arms, chest, and core muscles. Performing push-ups regularly can help build strength, improve posture and increase upper-body muscle definition. Push-ups can be performed using different positions of the hands, arms, and feet to challenge the muscles in different ways.
Steps to follow in the Push-ups exercise are mentioned below:
Step 1: Get on the floor on all fours and position your arms a little wider than your shoulders.
Step 2: While keeping your legs balanced on your toes, make sure to maintain a straight body position from top to bottom.
Step 3: To start, lower your body towards the ground by bending your elbows and coming back to your original position without touching the floor.
Step 4: Make sure to breathe in while going down and breathe out while coming up.
Step 5: Your bending elbows should be at a 90-degree angle while keeping your back straight during the exercise. Repeat this full process for at least between 20 to 30 reps for about 3 sets.
Results: Push-up exercises are beneficial for building up upper body strength. They make the triceps, shoulders, and pectoral muscles work too. When push-ups are done correctly, they can also provide strength to the lower back and core by stretching the abdominal muscles. It is also a fast and effective way to exercise for increasing strength.
3: Jumping Jacks
Jumping Jacks is an aerobic exercise that typically involves jumping with feet together while simultaneously raising your arms out and above your head. Jumping Jacks is simple to do and can be done for any length of time desired.
Steps to follow in the Jumping Jacks exercise are mentioned below:
Step 1: Stand straight with your feet joined together and arms fully extended by your sides with your toes facing towards the front.
Step 2: Bend your knees a little in a rapid movement and jump your feet out to your body’s sides while swinging your arms out to your sides and reaching above your head. Keep in mind to do all these movements at the same time.
Step 3: After landing back on the floor, come back to your starting position with your arms positioned by your sides and feet joined together.
Step 4: Keep in mind that don’t face your toes outwards and maintain your body posture. Repeat this full process for at least between 20 -100 reps for about 5 sets.
Results: Jump jacks is a kind of plyometric exercise that is intended to help in running fast and jumping higher as they help in stretching your muscles and then quickly shrinking them. It also helps in burning calories, building leg and hip strength, increasing bone density, and also helps in reducing stress.
The lunge is a common exercise used to work the muscles of the legs, buttocks and core. Lunges can be used as part of an overall fitness program or as part of a specific workout designed to target certain muscles.
Steps to follow in the Lunge exercise are mentioned below:
Step 1: Stand straight with your feet hip-width apart and engage your core.
Step 2: Start by taking a big step towards the front and move your weight forward so that your heel lands on the floor first.
Step 3: Lower your body towards the floor until your right thigh gets in a parallel position to the floor and your right shin is vertical. It’s totally fine if your knees move forward slightly as long as it doesn’t cross the right toe.
Step 4: If the stretch is possible, lightly touch your left knee to the floor while keeping your weight on the right heel.
Step 5: Press into your right heel to come back to your starting position.
Step 6: Repeat this process on the other side too. Make sure to do an even number of reps on both sides. At least do 2 sets of 12-20 reps.
Results: Correctly doing Lunges have many benefits that include working many muscle groups of your lower body simultaneously, improving body balance and coordination, helping in reducing weight, building flexibility, and minimizing the risk of injuries.
Plank is an exercise movement used to strengthen the body’s core muscles. It involves holding your body in a straight line above the ground, supporting yourself solely with your toes and forearms.
Steps to follow in the Plank exercise are mentioned below:
Step 1: Start by laying on the floor with your elbows under the shoulders and hands flat on the ground with the core engaged.
Step 2: While keeping your forearms and knees fixed on the floor, slowly lift yourself upwards till it gets in a straight line from your head to your knees.
Step 3: Now tighten your abs, glutes, and quads. Depending upon your strength you can remain in this position for as long as possible. If you feel that your body is shaking, then don’t worry as it’s a good sign that you are creating a good amount of tension from your top to bottom. Do at least 20 reps of this exercise.
Results: The Plank exercise helps in improving body posture and metabolism, provides flexibility, reduces belly fat, and strengthens your body.
A Burpee is an exercise that combines a squat, thrust, and jump for a full-body workout in one move. It is considered one of the best strength and conditioning exercises that can be done anywhere!
Steps to follow in the Burpee exercise are mentioned below:
Step 1: Stand in a straight position with your arms on your side.
Step 2: Then get on a squatting position by keeping your knees bent with your back straight and feet shoulder-width apart.
Step 3: While using your hands as anchors, jump with your leg pushing backwards.
Step 4: In a plank position, land on the floor by being on your hands and toes.
Step 5: Jump your feet back towards your hands.
Step 6: Now jump into the air while stretching your arms above your heads.
Step 7: Land on the ground in the initial standing position. You can do as many reps as you desire.
Results: The advantages of doing the Burpee exercise is that it provides you with a full body workout, and strengthens your core, arms, shoulders, hamstrings, glutes, and quads by working your body weight. It also makes your upper and lower body stronger and reduces pain and the risk of injuries.
7: High Knees
High Knees is a classic cardio exercise that involves raising your knees in an alternating pattern. This exercise can be done quickly for higher intensity, or slowly for a low-impact option.
Steps to follow in the High Knees exercise are mentioned below:
Step 1: Stand straight with your feet about hip-to-shoulder-width apart and your arms extended on your sides. Engage your core muscles.
Step 2: Start by moving your right knee towards your chest and slightly above your waist level. Simultaneously, lift your left hand in a pumping motion.
Step 3: Then quickly lower your right leg and left hand.
Step 4: Repeat this process with your left leg and right hand.
Step 5: Do this exercise reps according to your desire alternatively.
Results: The High Knees exercise triggers your quadriceps, hamstrings, calves, glutes, and hip flexors and helps in improving your muscular endurance, balance, and coordination in these muscles. They can also provide strength to your lower body if done correctly with high intensity.
There are many more exercises too other than the ones mentioned above for your strength-building and reducing weight goals as long as you properly do all the required exercises for at least 30 minutes daily and take a proper healthy diet. Always keep in mind that results will surely show but have some patients as it might take a few months. To maintain the results, don’t skip your routine even after you start seeing the change. After some time, you will start feeling healthy, strong and confident which will motivate you to do more.