There’s a handful of exercises that can give you life changing results right here and now. Feel free to apply them at your home or gym. Just follow closely the pictures with instructions. Proper exercise technique is a top priority. Consult with your doctor if you have certain health related concerns.


1. Walking

Why?

This exercise is a safe bet. You’re free to walk anytime and anywhere, how and when it suits you the most.

How?

If you’re a newbie fitness enthusiast then you should begin with an easy walk of no more than 10 minutes. Then, you should easily progress until you’re able to walk 30 minutes.

2. Interval Training

Why?

Thanks to interval training you can burn more calories and significantly improve your fitness levels. The basic premise is actually quite simple. You should vary your workout intensity, rather than stick to one exercise rhythm and intensity level.

How?

You should vary your exercise rhythm and intervals every couple of minutes regardless of the type of exercise you favor at the moment: dancing, running or walking. In addition, you should adjust your exercise intervals to fit your workout goals and time required for recovery. Consult a professional trainer for the most effective interval training.

3. Squats

Why?

Squats allow you to activate almost all of major muscle group at the same time, such as gluteus, hamstrings, and quadriceps.

How?

In order to maximize the effectiveness of squats exercise you need to keep your back straight and your feet shoulder-width apart. Then you should bend your knees and lower your body as if you’re about to sit in a chair. Make sure your knees are right over your ankles. Find your rhythm and number of repetitions that suits you the best.

How to do Squats Right?

It’s a good idea to practice by using a chair. This can help you master the right moves in order to improve the effectiveness. Then, you should do a couple of series with no chair. Go back to chair exercises to make sure you’re doing it right until you master the squats and get the most out of this exercise.

4. Lunges

Why?

Just like squats, the majority of large muscles can be affected with the help of lunges. In addition, you can significantly improve your balance and your lower body muscle structure.

How?

Make a big step forward while making sure you keep your back straight. Now, bend your front knee until it’s in a 90-degree position. Don’t forget to keep your weight on your back toes while you’re trying to drop the back knee toward the floor, but make sure it doesn’t touch the floor.

How to go through an extra lunges challenge?

Do your best that you aren’t just stepping forward. Make sure you’re also stepping back and out to each side. This will increase the intensity of workouts and reward you with much better results.

5. Push-Ups

Why?

It’s well-known that push-ups are oldies-goldies. This invaluable exercise can strengthen your shoulders, chest, triceps, and other related muscle groups.

How?

Face down. Make sure you place your hands a little bit wider than your shoulder-width. If you’re a push-ups newbie try first with your knees on the floor. Otherwise, position yourself in a straight line from feet to shoulders. Let your chest almost touch the floor while you’re lowering down. Use your elbows to lift back. It’s of greatest importance not to move your torso while you’re doing push-ups. Keep a straight line and you’ll be just fine!

ftc152