New research shows that individuals who remain sedentary all day, whether it’s at a desk or on the couch, are endangering their waistlines. Excess fat, especially around the belly, builds up dangerous proteins that can affect the heart and the brain. This excess fat can even lead to long-term cognitive problems like dementia and Alzheimer’s.
It’s never too late to start losing weight and living a healthy lifestyle. Physical activity will improve your health and reduce your risk of developing diseases such as cardiovascular disease, diabetes, and cancer. The exercises you choose and how you perform them will have a significant impact on shaping your body. Some workouts are proven to work better than others when it comes to sculpting a toned physique. Here are some of the best exercises guaranteed to help you slim down and gain lean muscle mass.
Push-ups are one of the best exercises for toning the shoulders, arms, chest, triceps, and core. You don’t need a crowded gym; this body-weight exercise will give you a great workout right at home. Perform push-ups no more than twice a week to give yourself enough recovery time for your upper body. Adjust the incline of your push-ups to make the exercise harder or easier.
2. Planks And Side Planks
If you want a defined core, you must incorporate planks into your abdominal routine. Most trainers prefer planks to sit-ups or crunches because you’re less likely to do them incorrectly or put pressure on your spine. Planks are proven effective at building a strong core. As they become more comfortable for you, you can move your extremities in different positions for more intensity.
3. Jump Squat
Scientists have studied how plyometric movements are excellent for burning fat and gaining quickness and power. One of these is the high-intensity move, the jump squat. Start by bending down into a squat position, then jump up into the air as high as you can. Not only are you shaping and toning your lower body, but you’re also expending energy that will help you burn stored body fat.
Burpees may not be everyone’s favorite move, but it’s probably the most effective. Similar to the jump squat, you’re expending energy while toning your upper and lower body. To perform a burpee, get into a squat position with your hands on the floor in front of you. Jump back into a push-up and drop your chest to the ground. Bow your chest up, return your feet to the squat position, and jump up into the air high. Burpees burn up to 50% more fat than regular exercise. With every rep you do, you’re working your arms, chest, quads, glutes, hamstrings, and abs.
5. Wall Sit
The wall sit requires no gym or equipment and can be performed practically anywhere. It sculpts the hips, thighs, calves, and lower abs. All you need is 20 minutes throughout the day to strengthen and tone your lower body. Lean against the wall with your feet shoulder-width apart and firmly planted on the ground. Keep your core tight, and lower your body down as if you are sitting on an imaginary chair. Hold the position for as long as you can. Each time you perform this exercise throughout the day, try to beat your previous time.
6. Pull-Ups and Chin-Ups
While most of the work is done by your shoulders and arms, you must have a strong overall body to successfully pull these exercises off. Chin-ups and pull-ups will develop your biceps and back. Using a pull-up bar and your body weight, you can go through a full-body muscle-toning workout in minutes.
7. Jumping Rope
Jumping rope isn’t just for kids on the playground. Anyone who wants to get into serious shape should own a jump rope. Jumping rope will whip you into shape in no time, thanks to its ability to tone muscles and burn close to 1000 calories an hour. It also helps increase lung power while sculpting your physique. Jumping rope will tone and tighten your calves, abdominals, rear deltoids, hamstrings, and quads. Both the upper and lower body are continuously engaged, making this a fantastic workout. A jump rope is a portable and convenient training tool that allows you to complete your workout anywhere.
8. Mountain Climbers
Mountain climbers also require no gym or equipment and will build a strong core and good posture. If you incorporate mountain climbers in your regular exercise routine, you will get even closer to your goal of a fit body. It works the glutes, triceps, biceps, core, and hamstrings. This workout dramatically improves balance, posture, and muscles coordination while blasting fat.
9. Jackknife Crunches
Jackknife crunches are an advanced abdominal exercise that engages both the upper and lower abs. They work on your obliques in the same way crossover crunches do. You use both your arms and feet for maximum all-over toning in a short amount of time. Jackknife crunches should be included in any ab workout to target the hard-to-train lower abdominals.
10. HIIT Cardio
High-intensity interval training uses short bursts of intense cardio to boost your metabolism, build muscle, and burn fat with no equipment at all. HIIT cardio is one of the best ways to lose weight and get fit quickly. It’s guaranteed to increase endurance and strength while toning up your entire body. To lose pounds and stay lean, you should participate in HIIT cardio at least 1-3 times a week.
Whichever toning circuit you choose, it’s critical that you focus on quick movements and a lot of repetitions. This routine allows you to develop lean muscle tone. If you’re a beginner to weight training or intense physical exercise, start slow. Make sure you give your body time to recover by resting for one or two days in between workouts. Going too hard too soon could increase your risk of injury. If you are a desk worker, try to break things up at least once an hour. Change your position throughout the day by standing or taking short walks around the office.