[Disclaimer: The information provided here is for educational purposes only and does not substitute for professional medical/fitness advice.]
Contrary to popular belief, burning high calories do not require long workout sessions, dumbbells, or large spaces.
Also, you don’t even need a gym to accomplish this.
The best course of action is to lay down the heavy iron and focus exclusively on bare-bones bodyweight exercises when it comes to “real” shredding.
I’ve compiled a list of 3 exercises that don’t require any weights, so you can work out at home or take a break from the dumbbells.
I. Squats
Squats aren’t for athletes only. You can add squats to your everyday routines.
According to WebMD, squats work on your glutes and inner thigh muscles. They also, improve your balance and posture as your buttocks get stronger.
They also reduce knee and ankle injuries by strengthening the tendons, bones, and ligaments surrounding the leg muscles.
They also assist in stabilizing your knees.
Squats may also increase bone mineral density and thus bone strength. It strengthens the spine and lower body.
Squats also enhance flexibility. Tendons, muscles, and ligaments lose elasticity with age. So, squats can help slow this down and limber you up.
Also, squats improve your mood and appearance.
The benefits don’t stop there. Squats also burn 3–6 times more calories than cardio and might help you lose weight.
Squats were shown to burn the most calories per minute in a scientific study of various workouts, with an average of 35 calories burnt each minute.
However, according to Healthline, for a 165-pound person, 5 minutes of high-intensity squats burns approximately 52.5 calories.
50 Calories in 5 minutes isn’t bad at all without using weights! More importantly, you can do it anywhere and anytime.
II. Dead bug
The dead bug is a great exercise for increasing core stability and lateral limb engagement — a research study attests!
This implies that the exercise teaches you how to move your limbs in tandem while maintaining a firm core and protecting your back.
Unlike other core workouts such as sit-ups, dead bugs target deeper core muscles such as the transverse abdominis, pelvic floor, and the erector spinae muscle group.
Coordination can be improved through the use of dead bug drills.
It is important to keep your lower back flat against the floor and your abdominal muscles tight when performing the dead bug exercise to avoid putting too much stress on your back.
For a 165-pound person, 5 minutes of high-intensity dead bug burns approximately 46 calories, according to the formula here.
III. Burpees
Burpees might be a challenge, especially if you’ve never done them before. But, the best way to get into shape is to execute burpees every day, even if it’s only a few.
The burpees are an excellent technique to get a full-body exercise in a short period. Building upper and lower-body strength concurrently by working all of your major muscle groups is what burpees do.
Burpees are popular for people who wish to lose weight because they are both anaerobic and strength-training activities.
Stability and injury prevention can be achieved by strengthening your core muscles. Burpees are perfect for those who want to target their abs while simultaneously building other muscle areas.
Researchers discovered that burpees and other bodyweight workouts dramatically decrease blood pressure in healthy adult women.
Burpees are another high-impact plyometric workout that will burn calories rapidly.
For a 165-pound person, 10 minutes of high-intensity burpees burn approximately 105 calories, according to the formula here.
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