Weight loss is attained by burning more calories then you consume. One of the best ways to reach this daily goal is by spending your time wisely when you exercise. Full-body exercises will burn a large amount of calories and will help you create a daily calorie deficit.
Jumping Jacks
This exercise is basic but effective for burning calories and elevating heart rate. Stand tall with hands by your sides. Bend your knees and jump off the balls of your feet until your feet are wider then your shoulders. Swing your arms above your head at the same time. Stay on the balls of your feet and jump back in and return your hands to your sides.
Cardio Kickboxing
A hybrid form of boxing, martial arts and aerobics, cardio kickboxing is an intense total-body workout, says AceFitness.com. This type of cardiovascular exercise will use all of your major muscle groups which will burn a large amount of calories during the course of the class.
Plyometrics
Plyometric training combines speed, strength and explosive power to help athletes improve their physical abilities. People looking to lose weight can use plyometrics to burn calories. One of the most popular plyo exercises is the jump squat. To perform a jump squat, start by standing tall with your feet shoulder width apart. Sink your hips down into a squat and jump upward with explosive force. Land softly on your toes and return to a squat position. Remember, if you are unsure about proper form and frequency in your plyometric training, consult a personal trainer, says Exercise.wsu.edu
Push-ups and Pull-ups
Although these exercises are commonly associated with building muscle, they can help burn fat. Resistance training burns calories for hours after your workout, unlike cardio exercise, which only burns calories when it is being performed. Body weight strength training exercises such as push-ups and pull-ups will elevate your heart rate and boost your metabolism throughout the day.
Compound Exercises
A compound exercise combines multiple muscle groups into one movement. For example, a squat with a bicep curl will work the legs, glutes and arms at once. To perform a squat bicep curl start with a pair of dumbbells in your hands and your feet split at shoulder width apart. Slowly drop your hips down into a squat and curl the dumbbells up toward your shoulders. Drive through the heel and lower the weights to starting position.
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