5 Popular Exercises that burn calories

Have you ever wandered around the gym and wondered why the most popular machines are the stationary bikes and treadmills?

Besides being an equipment for them to do cardio workout, I feel that most users would like to be motivated by seeing the amount of calories burned while exercising. Now that gyms are limited —you don’t need a machine to burn that many calories! 

The following are 5 simple exercises that are great at burning calories and hitting several muscles at once. The most awesome highlight of all, you can do them at home without a machine.

Bicycle crunch

person performing a bicycle crunch

In spite of working out your core with almost all of these strength exercises, a focused abs movement doesn’t hurt.

Directions:

  1. Lie on your back and place your legs to a tabletop position. . Twist your elbows, and put your hands behind your head. 
  2. Crunch up and tap your right elbow to your left knee, straightening your right leg.
  3. Release the crunch gradually. Bend your right leg and straighten your left leg, then bring your left elbow to your right knee.
  4. Repeat according to your preferred number of reps.

Bridge

person performing bridge pose

Activate your core and buttocks with a bridge. This is a great exercise to use as a warmup.

Directions:

  1. Lie on your back with your knees bent, feet fully flat on the flooring, and your arms stretched out by your sides. 
  2. Pushing through your feet and firming up your core, raise your bottom off the ground until your hips are fully extended, squeezing your glutes at the top.
  3. Gradually get back to the starting position  and repeat.

Chair squat

person performing a chair squat

Squat to strengthen your legs and core, which will make daily movements easier. Beginning with a seat under you will help you master proper form.

Directions:

  1. Stand in front of the chair with your feet shoulder width with toes pointed outwards.
  2. Pivoting at your hips and bending your knees, lower back and down until your bottom touches the chair, permitting your arms to stretch out before you.
  3. Push up through your heels and get back to the starting position.

Forearm plank

person performing a forearm plank

A full-body exercise that requires strength and balance, planks put the core into overdrive.

Directions:

  1. Position your body to do a plank on your forearms. Your body should be straight from head to feet.
  2. Ensure your lower back and hips stay consistent and not sag. Hold the position for 30 seconds to 1 minute.

Bird Dog

person performing a bird dog

A full-body move that requires balance and stability, the Bird Dog pose is easily effectively adaptable to your fitness level. Start with this variant if you’re a beginner.

Directions:

  1. Get on all fours, place your hands directly underneath your shoulders and your knees are underneath your hips.
  2. Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause for about 2 seconds.
  3. Return to the starting position. Repeat with your right arm and left leg.

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