After you have sufficiently warmed up, it is time to get down on the mat and start with some push-ups. For this move, you need to get down on all fours and start in a plank position. For those of you who are unfamiliar, a plank position is when you place your palms flat on the floor so that they are shoulder-width apart. Extend your legs at the back so that your body is aligned straight from your head to your toes. Once you are in this high plank position, slowly move your body lower to the ground, with your elbows at a 45-degree angle. Then, hold for a few seconds and then slowly lift yourself up in that high plank position. If you are a beginner and are still building strength, you can start by doing these with your knees on the floor. Repeat these push-ups ten times before moving on to the next exercise. You can increase the number of reps and split them into sets once you move on to more advanced workouts. This move targets your chest, arms, and upper and lower back.
Tricep dips are the next workout you should do to work on your upper body. For this, you can pull up a chair or lean against your couch. Start by sitting on the edge and grip it on both sides of your hips. Extend your legs in the front so that the feet are flat with heels on the ground and legs hip-width apart. Once you are secure in this posture, slowly lower yourself from the edge of the seat until your elbows are bent between 45 and 90 degrees. Hold for a few seconds before lifting yourself up again. Repeat this move a few more times before moving on to the next one. Alternatively, you can also do these with your palms flat on the floor and with your knees bent. This workout is an excellent one to isolate and target your triceps. Moreover, it also helps engage your core when you perform it with a chair or a couch. This activates your ab muscles when you hold your hips off the ground.
It’s no surprise that everyone wonders how models like Gigi have such toned cores. Piela, Hadid’s personal trainer, swears by this oblique move that targets those abs without any equipment! For this move, start by laying down on your mat with your legs bent and feet flat on the floor in front of you. Extend your elbows to the side and touch your temples with your fingers. Slowly lift your back from the ground while keeping the core engaged and slightly twist to one side on your way up. Once you are at the top, hold for a few seconds before returning to your starting position on the floor. Now, repeat this move on the other side. Repeat this move five times on each side, so it’s a total of ten reps. If this workout isn’t challenging for your core, try doing this same workout with one or both of your legs extended in front of you. This targets your core muscles and works out your obliques, upper and lower abdominal muscles, and lower back muscles.
Plank is an excellent exercise that activates your core muscles and keeps them engaged for a long time without having to do much. There are several variations of planks that you can do, depending on your expertise and stamina. You can also customize your own workout by combining a bunch of different planks when you work your upper body. Planks help in working out your entire body evenly and target your shoulders, arms, abs, obliques, back muscles, and glutes (to some extent). This move also helps strengthen your spine and improves posture. Start by placing your palms flat on the floor such that they are shoulder-width apart. Extend your legs behind you and place your toes on the ground together or slightly apart such that there’s a straight line from your head to your toes. Engage your core and start your timer. Try to hold this position for about 30 seconds. However, if this position doesn’t seem too engaging, you can start by placing your elbows on the ground instead of your palms.
Although this workout looks sedentary and easy to do, it completely changes your core and leg game. To get into this position, you will need to start with your back flat against a wall. Place your feet hip-width apart slightly in front of you and place your hands firmly beside your hips. You can also cross your hands across your chest for stability. Now, you must slowly lower yourself in a squat position as if you were seated on an imaginary chair with your back flat against the wall. Hold this position for at least 30 seconds the first few times. After your 30 seconds are up, slowly lift yourself into a standing position. Once you get the hang of it, your core and thigh muscles will be a bit stronger, and you can start increasing your wall sit time by five seconds every few days to keep challenging your body.
After working your upper body, it is time to get into some lower body workouts. Squats and squat jumps are excellent for when you want to target your legs and glutes and burn a lot of calories while you are at it. For this move, you need to start with your feet hip-width apart, and knees slightly bent. Now, bend your knees fully until you reach a proper squat position and hold for a few seconds before jumping up into the air as high as you can. Make sure you land back in the same squat position. Repeat this move 15 times. Remember to try to go as low as you can in your squat to engage the entire leg without risking any injury. These squat jumps are excellent to tone your legs, and they also elevate your heartbeat and allow you to lose more calories. If you are a beginner and these moves are too intense, start with regular squats and move on to squat jumps when you are ready.
When working on your leg muscles, people often focus on their thighs and glute but neglect their calf muscles. Calf raises are easy and effective to target and strengthen those muscles. Although it is recommended that this move be done with weights or dumbbells in your hands, it can be done without equipment as well. For this workout, stand upright on a step stool or a secure elevated surface with balls of your feet on the step and heels flexed to hold the body upright. Hold the dumbbell in your hands and place them by your sides and slowly raise yourself on your toes and contract your calf muscles. Hold for a few seconds and slowly lower yourself back to your starting position. For beginners, it is recommended to start by doing this workout on the ground before progressing to a weight plate or step stool. Repeat this workout for 20 reps.
After you have thoroughly worked out your upper and lower body, it is time to get that heart rate up! Cardio is very important when you are looking to burn a few extra calories in your workout and strengthen the muscles of your heart. This move imitates the movement of running without actually having to pound the pavement. You start by placing yourself in a high plank position with hands on the floor shoulder-width apart and toes placed on the floor, making a straight line from your head to your toes. Once you are secure in your posture, bring one knee up to your knees, hold and return to the starting position. Repeat this move on each side and slowly start increasing your speed. This exercise will elevate your heart rate quickly and will also work your arms, core, and legs. It is very important to keep your pelvis tucked, and the core engaged when doing mountain climbers to make sure you are getting a full workout. Do as many as you can in 30 seconds, and then stop. You can increase the time by 5-10 seconds once you get the hang of it.
For the final cardio blast, it is time for the devil of all cardio moves. This one has a particularly bad reputation in the world of fitness, and for a good reason. This workout will get your heart rate up super quickly and will have you gasping for air with just five reps in, especially if you have never done this before. There are several variations of burpees based on the level and stamina of a person. In the most basic, beginner version of a burpee, you start in a standing position. Next, you need to bend your knees and place your palms firmly on the ground in front of you to get into a crouched position before hopping your legs back into a high plank position. Now hop back into your crouched position and jump as high as you can with your hands up in the air. This is one variation. Repeat this ten times or try to get as many reps as you can in 30 seconds. Once you are ready for an advanced variation, add a push-up when you are in plank. If this is too intense for you, you can skip the jump in the end.