1. Burpees
Unparalleled calorie burner, this weight training exercise that mimics the jump of the frog is ultra-complete. And for good reason, it combines jumping, push-ups, and planks and also works cardio. By engaging the abdominals, glutes, thighs, arms, and chest, it allows you to sculpt the whole body.
How to do burpees?
- Standing with feet together, arms at your sides, squat down and put your hands on the floor.
- Throw your legs back so that you are in a plank position
- Perform a leg push again to return to the first phase, squatting with your hands on the ground
- Straighten the bust, stand up, jump as high as possible, then start again
2. The mountain climber
The mountain climber or climber movement is a complete muscle-building exercise that mimics, as the name suggests, the movement achieved when practicing rock climbing. It strengthens all the muscles of the body and in particular the abdominal strap (transverse, rectus, obliques).
How to do the mountain climber?
- Get into a push-up position, arms outstretched, body sheathed
- Alternately raise the left knee than the right knee, without lifting the buttocks
- Repeat the movement and so on, as quickly as possible
- Legs, buttocks, back, and head must be perfectly aligned
3. The jumping jacks
Jumping jacks, or "side jumps" burn calories and tone the calves and quads by engaging the leg muscles.
How to do the jumping jacks?
- Standing with your back straight, feet together and arms at your sides, jump in place by simultaneously opening your arms and legs
- Return to the initial position by closing the arms and legs and repeat
4. Knee climbs
To work on your cardio, it's not just running. Knee climbs are an excellent exercise for working out your cardiovascular system. And bonus: no need to go home to practice them! They help to tone and strengthen the legs.
How to do the knee lifts?
Nothing could be simpler: you just have to run in place, raising your knees to chest height, making sure to tighten the abs and keep your back and head straight. All as quickly as possible!
5. Jump squats or jump squats
Jump squats or "squat jump" consist of adding a little cardio to classic squats to burn as many calories as possible and tone your body. This exercise targets the glutes, calves, lower back, and hamstrings.
How to do the jump squats?
- Start by performing a classic squat: standing, feet slightly wider than the width of the hips, arms at your sides
- Bend your legs, and go down until your legs are at 90 °.
- Gain some momentum on your legs so you can jump and bring your body back to a standing position
6. The board
The plank is the ultimate core exercise. With this exercise, you strengthen the muscles of the abdominal strap.
How to do the plank?
- With your body parallel to the ground, lean on your forearms, elbows bent under your shoulders
- The legs are straight, resting on the tips of the feet
- Contract the abdominal strap and keep the pelvis in line with the head and shoulders
- Hold as long as possible
7. The skipping rope
Know that you will burn more fat by skipping ten minutes, than by running ten minutes. Skipping rope strengthens the lower body but also the forearms and challenges coordination. In short, it is the ideal cardio exercise to burn calories.
How to jump rope correctly?
To begin with, the rope should reach you at shoulder level. Then, how to jump well? Contract your abs to avoid arching your back. Hop in place and alternate on one foot then on both. Test 3 sets of 20 reps.
8. Jump lunges or jump lunge
Jump lunges are a bodyweight fitness exercise that works the glutes and legs. In addition to building muscle, it helps to train your endurance and your cardiovascular system.
How to do jump lunges?
- Get into a lunge position (flex your forward leg until the opposite knee touches the ground)
- Jump by alternating legs
- Fall back into the front lunge position on the other side
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