The following exercises are a great and inexpensive way to reach all your health and weight loss goals. For the most part, all you need is you, some good shoes, and a bit of exercise equipment here and there.
1. Walking is ideal for an inexpensive and enjoyable way to exercise. You can walk just about anywhere, anytime, and all you need is a good pair of walking shoes. Start by walking at least 30 minutes a day and go up from there. To get some real calorie burn mix walking and running together and find some hilly areas to explore.
2. Adding interval training to your exercise routine will boost fitness, burn a significant amount of calories, and lead to weight loss. Interval training comes down to varying the intensity of your workout to challenge your body. There are several ways to practice interval training including a program that includes walking, running, free weights, jump roping, kick boxing, basically anything as long as you mix it up. Most gyms have boot camps that are based on interval training.
3. Squats are great because they work on multiple muscle groups like your hamstrings, quadriceps and glutes and the core area, all at the same time.
4. Lunges are similar to squats as they work all your major muscles in the lower body area. In addition, lunges will improve balance and core strength.
5. Pushups are basically miracle workers and the body’s best friend. They strengthen the shoulders, chest, triceps, biceps as well as core muscles. Beginners can start doing pushups by leaning onto kitchen counters, then work their way onto the floor with their knees bent, and eventually to the floor on their toes. You can increase the difficulty level by putting your feet on the stairs, couch or bench while at the same time keeping good form.
6. Crunches are the perfect exercise for the core muscles. You start by lying down on your back with your feet flat on the ground and your palms supporting your head. Press the low back down and at the same time contract your abdominals as you raise your head, lightly tucking in your chin, followed by your neck, shoulders, and then upper back lifting it off the floor. Avoid sticking your chin out and don’t hold your breath. Also, keep shoulders and chest open and your elbows just out of your line of vision.
7. Bent over rows exercise the muscles in your upper back along with the biceps. You’ll need to stand with your feet just shoulder width apart, bend the knees then flex forward at the hips, engage your core muscles and extend your spine for additional support. Be sure to keep your weights below your shoulders with your hands shoulder width apart. Follow by flexing your elbows and then lift both hands on either side of your body. Hold for a moment and slowly lower to starting position.
All of these exercises are perfect for toning and strengthening your body as well as promoting weight loss and take approximately 20 minutes a day.
