10 Minutes of This Exercise Can Burn More Calories Than 30 Minutes of Jogging
Fortunately, we all became aware of the fact that the plodding along on a treadmill or doing endless hours of ‘cardio’ is not the best way to lose the extra pounds and tone the body to perfection.
Cardio is the best way to get a smaller version of you, but if your goal is to boost the strength and endurance, and looking fit and toned, you should try some resistance training.
One study which involved 53 participants, analyzed the effects of resistance exercise on the metabolic constraints of non-alcoholic fatty liver disease, and they were divided into two groups.
The first had to perform pushups and squats 3 times per week for 12 weeks, while the second did not do any resistance exercise.
After the results were compared, they found that the exercise group increased their fat-free and muscle mass, and their insulin, iron, and fatty liver levels were significantly reduced.
This showed that resistance exercises comprising of squats and pushups improved the characteristics of metabolic syndrome in the case of a non-alcoholic fatty liver disease.
Today, we will reveal the best, tried exercises, which can be done everywhere you like, without having to go to the gym. They will help you look and feel fit, sexy, toned, and young!
These 10 exercises will tighten your body and build shapely muscle!
All of them are compound movements, meaning that they target more muscles at once. They are not is some particular order, but they will burn most fat in the least amount of time!
Best 10 Exercises to Lose Weight
- The Plank
This exercise targets the entire core, including the transverse abdominous, which prevents and relieves back pain.
- The Lunge
Lunges are the best exercise you can do to get the awesome butt and hamstrings. In case you suffer from knee pain, swap out a lunge for the glute bridge.
- The Squat
Squats shape your legs and butts, and if you want to challenge yourself, you can add some weight with a barbell or dumb bells.
- The Skater
Moving in a lateral plane is great for developing knee and ankle stability, but at the same time, it will also make your heart pumping.
- The Get Up
Not everyone is aware of the possibility to achieve a flat and toned tummy while blasting other muscles. Yet, you will engage the core with this triceps exercise like never before!
- The Push-Up
Push- ups tighten the triceps, sculpt the shoulders, strengthen the core, and tone your upper chest. Plus, you can modify their intensity and you can do them everywhere!
- Jumping Rope
Skipping is an excellent alternative to running, which will tone the legs and arms, and help you burn a ton of calories. If you are not good at it, you can try a ‘phantom’ skip, which is simply tossing the rope to the side and imitating the same movements as skipping.
- The Pull-Up
It might be difficult at first, but a little practice will help you get the strong and sexy back you always dreamed off.
- The Spider Crawl
This exercise offers two advantages, as it targets the core and increases hip mobility.
- The Burpee
This exercise targets all major muscle groups, and it burns more fat than spending hours of slow cardio. You can modify it to any fitness levels, so it is definitely a great substitute of the treadmill.
When doing these 10 exercises, you actually get an effective fat burning, and strength building workout in only 15 minutes!
Colleen tried this amazing whole body workout and experienced stunning effects. She recommends them to all those who would like to lose extra pounds and get a tight, toned, and fabulous body:
“ I discovered that fitness and taking time for ME matters. I block a little time in my schedule for my workout and nothing gets in the way. Now I am stronger and I can do your exercises without stopping to rest. I also had a goal to do assisted pull ups. Yes!
I can now do 7. Bonus: I lost 10 lbs in only 6 weeks!”