The good news keeps getting better every day. Before, just 20 minutes of exercise was proven to burn calories and increase metabolism. Now, a recent study has proven that an intense work out of just 2-3 minutes can burn up to 200 or more calories, thus boosting metabolism throughout the day.
Whenever fast weight loss programs bumps into our conversations, the first thing that comes into our minds are exercises that burns the most calories. Well, can anyone be blamed for looking for the most effective methods to burn those calories instead of beating around the bush? It’s a capital NO!
Losing weight is really hard, especially for people with a tight schedule. This is the reason why people are always curious to find out simple exercises they can perform within their limited free time and achieve the best results.
Below are 8 intense exercises requiring little or no equipments you can perform almost anywhere to gain advantage of the afterburn benefits:
This is one of my favorites. You swiftly move from standing to squat position, then to push up position. This really challenges your muscles and burn calories effectively.
- Jumping jacks
I love this exercise due to its simplicity, as it can be performed almost anywhere, from the office, kitchen, sitting room to even bathroom. It is effective in pumping heart rate in no time.
- Mountain climbers
Also an exercise that can be performed anywhere. Simply lie on the floor in a push-up position with your body supported on your hands and tips of the feet. In an alternating style, bring each knee up to your chest at a rapid and steady rate. This cardio move is known to strengthen the leg and core muscles.
- Running up stairs
Run up and down the stairs at home or at office to burn calories in no time. This is a simple strategy I use at work. Instead of using the elevator, I get down using the stairs and in the process burn lots of calories. Another benefits gained from this is the toning of the backside especially for those suffering from back pain.
This exercise involves combining two simple moves. It is designed to push you to your limits anywhere. Simply begin in a plank posture, then bring both feet to the outside of your hands in a deep squat, and then jump back to your starting position for one rep.
- High knees
The aim of this exercise is to keep your knees high and in an upright position as you do it. You run on a particular spot raising your knees to a high level and pumping your arms.
- Walking lunges
This can be sometimes risky and if not done correctly can cause knee or ankle strain. These lunges help you develop balance while strengthening your core and lower body.
- Lateral hops
This exercise might sound a little weird, but just 60 seconds of high intensity side-to-side jumps will leave you panting. Begin by making small jumps side to side as if you are jumping over an imaginary line.