Light exercises to burn fat and tighten the body for beginners - without equipment
- 9 months ago
Here are some light exercises that beginners can do without equipment to burn fat and tone the body:
1. Jumping Jacks: Start with your feet together and arms by your sides. Jump up and spread your feet apart while raising your arms above your head. Jump back to the starting position. Repeat for 30 seconds to 1 minute.
2. High Knees: Stand with your feet shoulder-width apart and lift one knee up towards your chest. Quickly switch and lift the other knee up while lowering the first knee. Repeat for 30 seconds to 1 minute.
3. Plank: Start in a push-up position with your arms straight and hands shoulder-width apart. Lower your forearms to the ground and hold for 30 seconds to 1 minute, keeping your body in a straight line from head to heels.
4. Mountain Climbers: Start in a plank position. Bring one knee towards your chest, then quickly switch and bring the other knee towards your chest. Continue alternating for 30 seconds to 1 minute.
5. Lunges: Stand with your feet hip-width apart, then step one foot forward and bend both knees to 90 degrees. Push back up to the starting position and switch legs. Repeat for 10-12 reps on each leg.
6. Squats: Stand with your feet shoulder-width apart, then bend your knees and lower your hips as if you're sitting back into a chair. Keep your weight in your heels and push back up to the starting position. Repeat for 10-12 reps.
7. Bicycle Crunches: Lie on your back with your hands behind your head and knees bent. Lift your head and shoulders off the ground and bring one elbow towards the opposite knee, then switch sides. Continue alternating for 30 seconds to 1 minute.
These exercises can be done in a circuit, meaning you do each exercise for a set amount of time or reps before moving on to the next exercise. Aim to do 2-3 circuits with a 30-second to 1-minute rest in between circuits. Remember to start with low reps or time and gradually increase as you build strength and endurance.
1. Jumping Jacks: Start with your feet together and arms by your sides. Jump up and spread your feet apart while raising your arms above your head. Jump back to the starting position. Repeat for 30 seconds to 1 minute.
2. High Knees: Stand with your feet shoulder-width apart and lift one knee up towards your chest. Quickly switch and lift the other knee up while lowering the first knee. Repeat for 30 seconds to 1 minute.
3. Plank: Start in a push-up position with your arms straight and hands shoulder-width apart. Lower your forearms to the ground and hold for 30 seconds to 1 minute, keeping your body in a straight line from head to heels.
4. Mountain Climbers: Start in a plank position. Bring one knee towards your chest, then quickly switch and bring the other knee towards your chest. Continue alternating for 30 seconds to 1 minute.
5. Lunges: Stand with your feet hip-width apart, then step one foot forward and bend both knees to 90 degrees. Push back up to the starting position and switch legs. Repeat for 10-12 reps on each leg.
6. Squats: Stand with your feet shoulder-width apart, then bend your knees and lower your hips as if you're sitting back into a chair. Keep your weight in your heels and push back up to the starting position. Repeat for 10-12 reps.
7. Bicycle Crunches: Lie on your back with your hands behind your head and knees bent. Lift your head and shoulders off the ground and bring one elbow towards the opposite knee, then switch sides. Continue alternating for 30 seconds to 1 minute.
These exercises can be done in a circuit, meaning you do each exercise for a set amount of time or reps before moving on to the next exercise. Aim to do 2-3 circuits with a 30-second to 1-minute rest in between circuits. Remember to start with low reps or time and gradually increase as you build strength and endurance.