Gym equipment such as barbells, dumbbells and kettlebells have become synonymous with fitness. And because of this one can think that it is not possible to follow the fitness regime without going to the gym. For some, the gym seems to be an intimidating place that is usually full of muscular men, while for others, paucity of time is an issue that keeps them away from the fitness center. But what if we tell you that you can still achieve your desired physique and burn calories without playing with iron? Yes, it is possible and convenient.
There are many exercises that you can do without any equipment at all. And while each exercise targets different parts of your body, we’ve compiled the top 5 exercises that help build muscle as well as burn calories.
stairs
This is one of the easiest exercises on the list that works your lower body and strengthens the leg muscles. All you need to do this exercise is an elevated platform that is at least as high as your knee. Now follow the same pace as you do while climbing the stairs. Step onto the platform with one foot and descend. Repeat the motion for 10 to 15 reps with each leg.
push ups
Hailed by fitness enthusiasts as the king of all exercises for its effectiveness, push-ups should be included in every workout plan, whatever your goal. You can do this anywhere on flat ground. Just keep the width between your hands and shoulders as you come all fours. Now lower your body while pushing the chest out and complete the motion by pushing it back. Repeat the motion to failure or 10 to 12 reps.
Burpees
Burpees are a compound exercise that targets multiple muscles at once and burns a lot of calories. First, get into a squat position and move forward to make a plank. Now, return to the starting position and jump up with your feet. 3 sets of 5 to 6 repetitions will be enough to burn a significant amount of calories.
squat
There are many variations of squats and each one of them can help you achieve an incredibly toned lower body. To do this, first of all, keep your back straight and come in the position of squat. Bring your hips slightly below your knees and push back to the starting position. Exercising explosively can help burn even more calories.
Lungs
This exercise primarily targets the lower body muscles such as the hamstrings, quadriceps and glutes while also helping to burn fat. Start from a standing position and keep your left thigh parallel to the ground while keeping your right foot behind you. Work the force up through your left thigh and push up to the starting position. Repeat this by switching to the other leg and completing 3 sets of 8 to 10 reps each.
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