New year, new me! Every year, one of the most common resolutions is to finally commit to a diet and exercise regimen to get back to using those jeans that we refuse to take out of the closet because “surely now I do get in shape”. Well, this 2022, we promise you that you will! Fortunately, there are tons of workouts and exercises available online for free, so you don’t have to spend a fortune on gyms and exercise equipment, especially when you’re just starting out when you’re just learning what kinds of exercises you enjoy.
The 15 exercises that you will see below are very effective for burning calories and for toning muscles. In addition, you will find both cardiovascular exercises and strength exercises, since an exercise routine must incorporate both types. Remember that these are just ideas and examples, this is not a routine, so don’t try to do them all in one session. If you have a question about how to perform an exercise, do not hesitate to contact an expert, the last thing we want is for you to get hurt!
1. burpees
The nightmare of many! Burpees are an excellent cardiovascular exercise, that is, they provide great benefits to the heart, which will make you burn calories immediately. In addition, it is very complete and with it you will exercise your arms, chest, shoulders, abs, legs and buttocks.
2. Lateral jumps
A simple but effective exercise. This high-impact cardio exercise will help you start your exercise routine with a lot of energy. Plus, it’s great for getting your heart rate up and strengthening your legs at the same time.
3. Jumping jacks
Surely you remember doing these types of exercises in sports classes at school. Jumping jacks are a high-intensity exercise that will get your heart rate up immediately and will have you burning calories and working your entire body. Being high intensity, they are ideal for so-called interval training. You can start with 20-30 second intervals with 10-15 second breaks in between.
4. Iron
the plate or plank It is a very effective strength exercise to work the abdominal muscles without putting pressure on the neck, if done correctly. We recommend that you don’t try to do one minute planks from the first day, as they are a bit heavy exercise for beginners, better try 30 seconds and eventually you will reach your goal.
5. Side plank
This exercise is very similar to the planks traditional, although with it you will give a little more attention to your oblique muscles, the lateral parts of the abdomen, and you will work on your balance and resistance, strengthening your abdomen and shoulders. There are tons more varieties of planks that you can try later, but these two are great to start with.
6. Squats
Another classic exercise! Although you most likely think that squats only work your legs and glutes, this is not true. A well-done squat helps you strengthen your legs, glutes, core, and hip stabilizer muscles. Therefore, they are basic in any routine. Of course, make sure you do them with the correct technique to avoid injuring your back. Always listen to your body!
7. Side squat
Like the plank, the squat has many variations. This one in particular will help you focus a little more on working your gluteus medius, but it also strengthens other muscles in your leg. Be careful, make sure you go down using your leg muscles, not just swinging your hips.
8. Jump Squat
This variation of the squat is explosive and energetic and will leave you exhausted in the best possible way. By combining the traditional squat with a jump, it becomes a cardiovascular exercise with which you will burn calories and exercise your leg muscles.
9. lunges
Another excellent exercise to strengthen your legs is lunges. There are many variations, but as long as you get stronger and improve your endurance, the traditional lunge will be more than enough. Eventually, both this exercise and squats will become very easy for you, and that’s when you might consider investing in some resistance bands or small dumbbells.
10. Pushups
This strength exercise will engage many muscle groups, including your core. If you can’t do a full push-up at first, don’t worry! As the days go by and you continue to train, eventually your arms will be strong enough.
eleven. Sprawl
If the burpees If you are given an impossible mission, you can start by doing sprawlswhich are a less intense version of the burpeebut that will also raise your heart rate and make you sweat.
12. skipping or sprint static
Back to cardio exercises! You can do this type of jumps in any room of your house and you will improve your resistance and your coordination. Also, you will burn a lot of calories. It’s also great to do in 30-40 second intervals, depending on how fit you are.
13. Sit-ups
The traditional abdominals, loved by many and hated by many more. This exercise focuses entirely on strengthening your abdominal muscles, but it is necessary to perform it with correct technique to avoid injuring our neck.
14. Leg raises
If simple, traditional crunches bore you and you want to try something new that won’t hurt your back or neck, these sit-ups are for you. You can even incorporate both exercises to leave your muscles completely exhausted.
fifteen. mountain climbers
The mountain climber They are a very fun cardiovascular exercise, ideal to put at the end of your routine to use all the energy you have left. We recommend setting a timer so you do them in a series of four to five intervals with short breaks in between.
Source: Okchicas
Donald-43Westbrook, a distinguished contributor at worldstockmarket, is celebrated for his exceptional prowess in article writing. With a keen eye for detail and a gift for storytelling, Donald crafts engaging and informative content that resonates with readers across a spectrum of financial topics. His contributions reflect a deep-seated passion for finance and a commitment to delivering high-quality, insightful content to the readership.
