10 Amazing and Fastest Workouts To Make Your Body Fit & Healthy
Exercises geared towards explosive strength increases your resting metabolic rate 18% the day after the workout, according to study published in the Journal of Strength & Conditioning Research. Which means you keep melting fat from your middle long after the last rep. Get ready to tighten your belt.
To maximally reduce your body fat percent, you’re going to have to start in the kitchen. you can lose fat and not even pick up a single weight or run a single step. But in order to build muscle, increase muscular strength and cardiovascular fitness, you’re going to have to hit the gym. So, to stimulate as much fat loss as possible, your program will consist of 3 full body workouts per week (with 2 days of cardio and 2 days off.
1. Inverted V Pipe Exercise
You will be doing this particular exercise for 30 seconds. This is one of the best mat exercises in which you need to lie down on the floor facing downwards. Place your toes on the towel, which will help you in the smooth movement of the body. Place your hands on the ground and balance your body on the toes and hands. You need to pull your legs close to your body, making an inverted V shape with it. Push the legs away from your hands now, by stretching them backward. Pull and push your legs in and out for about 30 seconds. This movement will work the arms, the core and the lower back.
2. Jump Squats Exercise
The jump squat exercise is a power packed cardio exercise to lose weight that is often included in various fitness regimes. It helps in toning the thighs and working out the whole body. You need to stand straight with your feet at shoulder width. Bend down as much as you can into a perfect squat. However, while coming up, you need to exit in a jump. Again go down into a squat and jump up. This is a great intensive workout which will keep your heart beat up and make you sweat. Make a nice and deep squat for best results. You will enjoy doing this exercise and also experience an effective weight loss by doing this exercise regularly.
3. Skipping Exercise
This is best exercise to lose weight for both men and women. It is simple, easy to do and entertaining so that you don’t get bored. It is the ultimate solution to the question of shedding pounds from thieghs. Take your jump rope or skipping rope and jump for 30 seconds. You can do normal jumps for the first 20 seconds and go to an intensive one. Jumping with both your legs at once will be a much better choice. You will be warm enough to sweat by the end of this session. Keep your back and knees straight while jumping.
This amazing 5-minute fat burning workout at home will give you the best results. You need to try it. It is suggested to do this in the morning on an empty stomach. However, you can drink 2 glasses of water an hour before this workout to help flush the toxins out. You can take a very short break of 10 seconds after each exercise if you like. This is an exercise which will help you lose weight fast.
4. Glute Bridge
The Glute Bridge is the most effective exercise to lose weight from the lower parts of the body because the move specifically targets the butt and core muscles. It tones the glutes along with core, calves, hamstrings, flexors and lower back. It is a complete workout for the lower body. In addition is is also an amazing back exercise that works as good as traditional yoga Exercises.Lie flat on a yoga mat with your knees bent, and feet placed flat on the floor. Raise your hips in a way that your body forms a straight line from the shoulder to the knees. Now lift your right knee up towards your chest, wait a moment, lower it. Lift your left leg towards your chest, wait for a moment and lower it. This makes one complete repetition. Repeat the move as many times as you can for 1 minute.
5. Skater Hops
This is an amazing plyometrics workout that speeds up the heart rate effectively and helps in working the quadriceps and adductors along with hamstrings, abductors, calves and glutes. It requires absolutely no equipment and helps in toning the lower body and correcting strength imbalances in the legs. Stand straight resting the pressure of the body on the left leg and your hips and knees slightly bent. Now, extend our left knee and ankle and jump forwards towards the right and land on the ball of your right foot, bending your hips and knees slightly to absorb the impact of the landing and immediately jump off to your right with your right leg. Continue to repeat this jump with alternate legs for 1 minute.
6. Push ups
Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep you core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.
With no gym or equipment required, this classic compound move needs nothing but raw determination to activate your lats, chest, shoulder and arms at once. And remember, the more muscles you activate, the more calories your body can to burn.
Run on an incline to add intensity to your runs. Jog up stairs or run up hills to burn more calories. For an effective hill workout, run up at least five or six hills that are 200 yards long or more. For a stair workout, try running up stadium steps at your local track and jogging down slowly to allow yourself time to recover. Hill and stair workouts not only burn extra calories, but also help strengthen your legs to help you run faster.
7. Alternating Lunge
Lunges are a time-tested cardio exercise to lose weight that targets multiple muscles of the body at the same time. This exercise of often included in the best calisthenic excercises for fast results. This exercise not only tones and strengthens the leg, but also develops the muscles of the abdomen and lower back and enhances the stability of the core. It also increases the flexibility of the hip flexors. Stand straight with your right leg placed forward. Now, bend both the knees to lower your body to a lunge pose. Press through the heel of the right foot to return to the starting position and immediately move your right foot back and lower into another lunge. Press through the heel of your left foot and return to the standing position. This entire move makes one repetition. Repeat this exercise as many times as you can in one minute.
8. Superman Exercise
This is a power-packed exercise to reduce tummy that work your thighs, abs and lower back. After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight. You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy. While doing this try to keep yourself as straight as possible. Repeat lifting your thighs and chest off the ground for 30 seconds. This exercise is extremely effective to tone your belly.
Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.
Keeping it simple and fighting your bodyweight is the ideal challenge to burn fat. You don’t lose any time heading to the weights rack, meaning you’ll keep your heart rate up and your body burning.
10. Cross Crawl
The cross crawl is a simple cross-lateral exercise that helps in toning the abdomen and back muscles. The movements of this exercise are very similar to the action of walking and therefore, it is included in warm-up and cardio workouts. It helps in improving balance and co-ordination and enhances stamina and breathing. In addition, this exercise is also beneficial for improving brain functions and helps in boosting cognitive functions and concentration.
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.