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These exercises burn 6 times more calories than jogging

These exercises burn 6 times more calories than jogging

People who jog every morning are usually in good shape and look attractive. It’s also a well known fact that jogging as well as just fast walking can burn a lot of calories. Jogging is an effective method of staying fit that we are used to. However, what if there is something even more effective?

We suggest you to run backwards. Jogging backwards makes more muscle groups workout and loads quadriceps, one of the biggest muscles in your legs. 100 backwards steps burn the same amount of calories as 1000 ordinary jogging steps. Thus, it is 10 times more effective! That’s incredible, isn’t it?

What is more backward running is way less dangerous in terms of injuries. Since your velocity will be low and the your knees won’t be as overloaded. So, we encourage you try backwards jogging out and stay looking gorgeous in that bikini or swim suit.

And also we suggest doing these exercises several times a week to burn calories. Scroll down and look.

#1 Bird-dog


How to Do the Bird-Dog Exercise: Techniques, Benefits, Variations

– Get down on your hands and knees with your palms flat on the floor and shoulder-width apart.

– Without allowing your lower back to rise or round, brace your abs as if you were about to be punched in the gut. Maintain this contraction.

– Raise your right arm and left leg until they’re in line with your body. Pause, and then return to the starting position. Repeat with your left arm and right leg. Continue to alternate back and forth. Try to keep your hips and lower back still, even as you switch arms and legs.

#2 Boxing


– Start in a squat position, with your feet shoulder width apart and your toes pointing forward.

– As you stand up, shift you weight no one len and punch with the opposite arm.

– Squat and repeat the movemant on the opposite side. – Start in a squat position, with your feet shoulder width apart and your toes pointing forward.

– As you stand up, shift you weight no one len and punch with the opposite arm.

– Squat and repeat the movemant on the opposite side.

#3 Burpees


– Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.

– Jump both feet back so that you’re now in plank position.

– Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.

– Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice).

– Jump the feet back in toward the hands.

#4 Charlie’s Angel

Charlie’s Angel

– Place shoulder blades on stability ball and feet on ground

– Assume bridge position by raising hips to form straight line from shoulders to knees

– With palms together, straighten arms so they point toward ceiling

– With tight core and without shifting hips, rotate arms and upper body left, then back to center

– Rotate right, then back to center

– Repeat for specified reps

#5 Chair Squats

Chair Squats

– To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.

– Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.

– Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.

– Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.

– Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.

– Repeat for the recommended amount of repetitions.

#6 Leg Circles

Leg Circles

How to Do Single Leg Circle in Pilates

– Lie on your back with your legs extended. Place your arms at your sides with your palms facing down. Pull in your abdominal muscles, anchoring your pelvis and shoulders. Relax your shoulders. Balance your weight evenly across your shoulders and hips.

– Beginners can bend both knees and keep the feet flat on the floor. The non-moving leg will be kept bent throughout the move.

– Draw your right leg in toward your chest, and then extend it up toward the ceiling. Bring your right thigh as perpendicular to the floor as you can. Point your toes and turn your leg slightly outward from the hip. Do not let your right hip lift off the mat. It’s okay if your right knee stays slightly bent to keep your hip on the mat.

– Engage both inner thighs as you sweep your right leg across your body toward the left, aiming your leg toward your left shoulder.

– Circle your leg down toward the mat, then out to the right, and finally back to center. Inhale for the first half of the leg circle and exhale for the second half.

– Repeat 5-8 times, and then reverse directions for another 5-8 times. Repeat with the opposite leg. End in the same position in which you started, then roll up to a sitting position.

#7 Lateral Squats

Lateral Squats

– Standing with your feet wider than shoulder width apart, shift your hips to the left and down by bending your left knee and keeping your right leg straight.

– Your feet should be straight ahead and flat on the ground.

– Push through your left hip, returning to the starting position.

– Alternate sides and repeat for the prescribed number of repetitions.

#8 Mountain Climbers

Mountain Climbers

– Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.

– Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.