1. Jumping Jacks
- Grab one dumbbell in each hand and stand straight with your feet hip-width apart, and keep the arms at your sides, chest up and back straight. That’s your starting position.
- Now slightly bend your knees and jump into the air.
- As you jump, spread your feet about slightly wider than shoulder-width apart. And at the same time, stretch your arms out and over your head. Now jump back to return in the starting position.
- Do as many reps as possible in 30 seconds then rest 30 seconds.
STEPS
BENEFITS
When your goal is to burn more calories, increase heart rate and blood flow, the jumping jack will be an ideal choice for anyone.
2. Dumbbell Squats
- Stand upright with your feet hip-width apart with holding a dumbbell with your hands behind your head. Keep your back straight and core tight. That’s your starting position.
- Now bend your knees and slightly push your hips back to squat down until your thighs are parallel to the ground.
- Then push through your heels to return in the standing position. That’s one rep!
- Do as many squats as you can do in 30 seconds then rest for 30 seconds and then move to another exercise.
STEPS
BENEFITS
A dumbbell goblet squat removes that tension while still targeting the quads and glutes, which are the major movers in the exercise. Beyond that, the movement is a great exercise for all fitness levels, too.
3. Dumbbell Crunches
- Hold a light dumbbell in each hand, lie on your back, bend your knees and place your feet on the floor.
- Bend your elbows and hold your arms across your chest. That’s the starting position.
- Now lift your upper body toward your knees until your abs are engaged. Then slowly return to the starting position.
- Do as many dumbbell crunches as possible in 30 seconds then rest for 30 seconds and then move to another exercise.
STEPS
BENEFITS
Adding dumbbell in the crunches make it more advance and efficient and increase your core strength. Even it also helps you build six-pack abs faster.
4. Jump Rope Skips
- Hop continuously at a steady pace.
- Keep shoulder blades down and back, chest lifted, and land softly.
- Swing the rope with wrists, not arms.
- Try to maintain your balance and stay focus
- Atleast do 50 Rope skips and 3 sets!
STEPS
BENEFITS
Skipping for weight loss is considered to be one of the best cardio and High-Intensity Interval. Skipping for weight loss helps you lose around 1300 calories/hour (which is quite a lot actually).
5. Burps
- Stand with feet shoulder-width apart, weight in heels, and arms at sides.
- Place hands on the floor directly in front of, and just inside, feet. Shift weight onto hands.
- Jump feet back to softly land on the balls of feet in a plank position. The body should form a straight line from head to heels. Be careful not to let back sag or butt stick up in the air.
- Jump feet forward so they land just outside of hands.
- Reach arms overhead and explosively jump up into the air. Land. Immediately lower back into a squat for the next rep.
STEPS
BENEFITS
Burping is completely normal. Usually the result of swallowing too much air, burping is just another way your body can expel excess gas
6. Battle Rope
- Learning to relax under stress is vital. Many people grip the ropes hard and tense up their bodies, leading to quick exhaustion.
- Grip the rope lightly, relax your arms, shoulders, torso, and even your face; you will be able to move faster and maintain intensity for longer periods of time.
- Rope exercises are 100% output, meaning that there is no rest.
- Try and match your movement with your breathing pattern; as speed and intensity increases, your breathing should too.
- Make sure to avoid standing too stiffly, and ensure that all areas of your body are active.
STEPS
BENEFITS
Battle ropes are revered for their strength and conditioning ability. It’s a total body workout for strength, hypertrophy, endurance, power, and cardiovascular health all in one long, thick rope.