Exercise Ideas for Cutting Weight:
You get an upper and lower body burn, eccentric and concentric muscle stimuli, mobility work, a core stability challenge, and a cardiovascular pump — it’s like packing an entire workout into a single exercise. Science agrees: 30 seconds of burpees is just as effective as an all out sprint when it comes to boosting all aspects of fitness, according to a recent study at the University of Georgia.
Burpee: Stand with your feet about shoulder-width apart. Lower your body and place your hands on the floor. Kick your legs back into a push-up position, perform a push-up, and then quickly reverse the move, bringing your feet back to your hands. Jump up. Begin your next rep as soon as you land.
Lunge forward with one foot, keeping your front knee behind your front toes. Reach with your opposite arm and touch your front toe, or make it a little easier by touching your front knee instead.
Alternate by jumping your back leg forward into the opposite lunging position and again reach for your toe. This movement resembles a speed skater movement, hence the name!
The Exercise: Mountain climbers are a great exercise that engage both your muscular and cardiovascular fitness. Mountain climbers are done in a plank position – you quickly bring up one knee at a time under your body. This movement is in a way similar to running, except you are also holding up your entire body at the same time, which adds difficulty and engages more muscles.
Mountain climbers not only improve your cardio fitness, but also leg muscle endurance, core strength, body flexibility, and balance. Even your arms are engaged because you have to keep your body balanced and in place as you swing your knees up and down.
Proper Form: Begin in a push-up position, with your arms just past shoulder-width, and your body and legs straight. With a jump motion, quickly bring one knee up under your bod. You will then alternate your legs in this motion as fast as you can manage, constantly having one leg straight and back, and one flexed under your body. You should feel like your legs are skimming the floor as you bring them up. You will want to start out slow when you are new to this exercise, but increase your speed over time (once again, just like with running) and also increase the distance your knees travel.
The jump squat is like a normal "squat" with the addition of a jump for extra cardio. You need to keep your heels on the floor and bend the hips and knees until your thighs become parallel to the ground.
Once that this done immediately jump up while you rise and put your arms over your head. You need not be very fast, do it at a brisk pace. You should do the jump squat at least 10-15 times.