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Last Updated on March 18, 2021

The Best Cardio for Weight Loss (and Routines to Try)

The Best Cardio for Weight Loss (and Routines to Try)

When people think of cardio, usually a boring treadmill, elliptical machine, or other mundane activity comes to mind, but that doesn’t have to be the case. The best cardio for weight loss is much more dynamic and interesting.

When you’re short on time or easily distracted, there are a variety of fat-burning cardio alternatives that will increase your body’s metabolism, boost weight loss, and keep you interested.

Here’s a list of different types of cardio workouts:

  • Steady State (Burns less fat, but isn’t as demanding on the body)
  • Interval Training (Burns more fat)
  • HIIT
  • Spinning
  • Stairs
  • Weight Training (Supersets) short rest periods
  • Weight Training (Compound Sets) short rest periods
  • Machine Circuit Training

We’ll discuss each of the best cardio workouts in detail so that you can decide which is best for you and your weight loss goals.

1. Steady State

Among the best cardio for weight loss, steady state cardio involves working at a low to moderate intensity—around 65 to 75 percent of your maximum heart rate, for a sustained period of time. This type of cardio doesn’t burn a huge number of calories, but it does burn a high percentage of fat tissue for fuel, and it isn’t too draining[1].

characteristics of steady state cardio

    An example of steady state cardio would be a long outdoor walk or a jog at a moderate pace. Steady state exercises test your mental stamina just as much as your physical stamina, as it requires you to sustain exercise for longer periods.

    Moreover, one study[2] found that HIIT workouts and steady state cardio both showed similar results over 8 weeks of training, meaning that the best cardio workouts are really a matter of personal preference and what you’re willing to stick to in the long run for results.

    2. Interval Training

    Similar to HIIT but with exercises that are slightly longer in duration, interval training alternates levels of intensity. For example, if you enjoy running, you would run or sprint for 30 seconds, then bring down your heart rate and walk for two minutes.

    Pick two intensities per interval, usually one at 85 percent of your maximum heart rate and the other at 60 percent, and alternate between them. I find that 85% for 30 seconds and 60% for one minute not only burns more calories but increases my energy level as well.

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    Another example would be jumping rope. Jump rope for two minutes, and rest for one minute. Begin again, this time jumping rope for one minute and resting for one minute. On the third and final round, jump rope for 30 seconds and rest for 30 seconds. Repeat five sets of this routine for a good cardio workout.

    3. HIIT (High Intensity Interval Training)

    If you have a busy schedule, 15 or 20 minutes of the best cardio for weight loss a few times a week is all you need. HIIT is an extremely popular workout because it can be done quickly, burn calories in a short amount of time, and can even be done in your home or during a lunch break at work. And the best part is that you don’t need any equipment.

    With the use of your body weight, HIIT is typically 20 seconds of high intensity exercise followed by 10 seconds of active rest, which means your heart rate remains elevated for the entire 15-minute workout.

    You can check out some of the best HIIT exercises here.

    4. Spinning

    Spinning is a great way to get your heart up and keep it up in a 45-minute spin class. Our thighs and back are our largest muscles, and they work the hardest when spinning on stationary bikes.

    To get the most out of spinning, try to stay out of the saddle throughout an entire spin class. That way, you are forced to hold up your body weight, which burns more calories and increases intensity.

    It’s also great for stabilizing and building strong core muscles, versus cycling outdoors, where most of the time you are sitting in the saddle and going for distance (steady state cardio). They can both be considered among the best cardio exercises, especially if you’re looking to lose weight, but spinning will give you an edge if you’re looking to burn body fat.

    5. Stairs

    One of my favorite places to get out of the gym for cardio and trim fat from my thighs and butt is the Santa Monica Stairs, near California’s most popular beach. Climbing 170 steps a few times builds the glutes, leans the thighs, strengthens the calves, and builds endurance. Stairs can definitely be used for some of the best cardio for weight loss.

    If the gym is not your scene, and you love the outdoors, climbing stairs is a great alternative. Find a place with multiple steps, do six or seven rounds, and you’ve easily burned around 600 calories.

    6. Supersets

    A superset is two exercises that work opposing muscle groups, such as biceps and triceps, quadriceps and hamstrings, or different body parts, such as the lower and upper body, with little to no recovery between sets.

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    The superset may include two to five sets of 8 to 15 repetitions of each exercise or more.[3]

    If you love to workout with weight-training but aren’t really feeling cardio, supersets with no more than 30-second rest periods between exercises will keep your heart rate up. Not only will you build muscle, but you will burn fat!

    For example, if you are doing a leg workout, five sets of exercises with high reps and low weight is all it takes to turn your weight-training into a cardio workout.

    Here is a great leg training and cardio workout:

    Dumbbell Step-ups (4×15, each leg)

    How to Do a Weighted Step-Up: Techniques, Benefits, Variations
      Front Squat (4×15)

      Why the Front Squat is Your Best Friend: Part 1 — Human Performance Blog · Volt Athletics
        Wide Stance Dumbbell Goblet (4×15)

        Dumbbell Goblet Squat: 11 Benefits, Form Tips, Variations, and More
          Leg Extension (4×15)

          This Strength Move Will Take Your Legs To The Next Level | Women's Health
            Leg Curl (4×15)

            RS-1408 Prone Leg Curl – HOIST Fitness

              7. Compound Sets

              Compound exercises are exercises that recruit muscles in the entire body, such as pull-ups, squats, bench press, etc., putting them among the best cardio for weight loss. However, a compound set simply means to “compound” the number of different exercises into a series of sets with little or no recovery between, similar to supersets.

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              This may be accomplished by performing four to five exercises for the same muscle group, opposing muscle groups, or total body exercises performed in succession, such as full body extensions, followed by squat/cleans, and complete the compound set of compound exercises with lunges with biceps curls.

              Compound sets put stress on the body and are great for expending additional calories while strength-training as part of good cardio workouts.

              Here is a great example of a compound set routine for your shoulders, traps, and abs:

              Standing Military Press (5×10)

              Dumbbell Shoulder Press GIFs - Get the best GIF on GIPHY
                Lateral Raise (4×12)

                How to Do a Side Lateral Raise: Techniques, Benefits, Variations
                  Barbell Shrug (5×20)

                  The Barbell Shrug | Form, Benefits and Variations for Stronger Traps!
                    Hanging Knee Raise (3×10)

                    How To Do Hanging Knee Raises: Exercise Guide and Instructions - GymGuider.com
                      Landmine Rotation (4×12)

                      Dryland Training for Swimmers: Part 2 — Volt Blog

                        8. Machine Weight Training Circuit

                        Like compound exercises, a machine circuit workout targets the entire body, upper body, lower body, or core. The difference is, with the use of machines instead of free weights, muscle strength is increased by making your muscles work against weight.[4] By limiting rest periods between exercises to 30 seconds, your metabolism will go into overdrive!

                        Here’s a machine circuit training example for your back and biceps:

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                        Cable Row (4×10)

                        This Machine Will Help You Sculpt Your Sexiest Back Ever | Women's Health
                          Cable Hammer Curls (3×10)

                          This Move Will Help You Build Your Strongest Biceps EVER | Women's Health
                            Machine Pullover (3×10)

                            Machines — BodybyBryce.com
                              Lat Pulldown (4×10)

                              Best Lat Pulldown GIFs | Gfycat

                                The Bottom Line

                                The above-mentioned workouts should be completed within 30 minutes, unless you’re taking a class, which is typically 45 to 60 minutes, giving you time to get on with the rest of your day.

                                By keeping your rest periods to a minimum between exercises, your heart rate will stay elevated, and you will burn more calories, get lean, and have more energy with the best cardio for weight loss.

                                Don’t be a gym rat, as spending unnecessary time doing lengthy workouts that give you minimum results. For efficient weight loss, perform these workouts three times a week, and watch the fat melt away while achieving your fitness goals.

                                More Resources About Weight Loss

                                Featured photo credit: Coen van de Broek via unsplash.com

                                Reference

                                More by this author

                                Terri West

                                Certified Fitness Trainer & Nutrition Specialist

                                The Best Cardio for Weight Loss (and Routines to Try) 7 Killer Upper Back Stretches to Reduce Pain and Boost Endurance The Best Fitness Plan for You Based on Your Body Type Try These Flexibility Stretches to Enhance Your Daily Workout 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious

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                                Last Updated on April 15, 2021

                                12 Best at Home Workouts (No Equipment Needed)

                                12 Best at Home Workouts (No Equipment Needed)

                                Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

                                The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

                                There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

                                This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

                                The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

                                A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

                                If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

                                Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

                                Warm-Up

                                Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

                                Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

                                • Exercise 1: Squats[2]

                                  • Exercise 2: Lunge[3]

                                    • Exercise 3: Leg Swings[4]

                                      • Exercise 4: Star Jumps[5]

                                        • Exercise 5: Push-ups[6]

                                          • Exercise 6: Squat Thrusts[7]

                                            Dynamic Stretches

                                            Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

                                            For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

                                            Aim to do 15-20 reps on each side for 1 round.

                                            Upper Body Dynamic Stretches:

                                            • Exercise 1: Arm Swings

                                              • Exercise 2: Arm Circles[8]

                                                • Exercise 3: External Shoulder Rotations[9]

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                                                  • Exercise 4: Torso Twists[10]

                                                    Lower Body Dynamic Stretches:

                                                    • Exercise 1: Step Throughs[11]

                                                      • Exercise 2: Lying Side Leg Swings[12]

                                                        • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                                                          • Exercise 4: Leg Swings (Front & Side)

                                                            Strength Workouts

                                                            1. Upper-Body Strength Workout (Beginner)

                                                            This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                                                            For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                                                            • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                                              • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                                                • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                                                  • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                                                    • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                                                      • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                                                        • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                                                          2. Abs Strength Workout (Beginner)

                                                                          This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                                                          • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                                                            • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                                              • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                                                • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                                                  • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                                                    • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                                                      3. Leg Strength Workout (Beginner)

                                                                                      If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                                                      • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                                                        • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                                                          • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                                                            • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                                              • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                                                • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                                                  4. Upper-Body Strength Workout (Advanced)

                                                                                                  Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                                  For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                                                  • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                                                    • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                                                    • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                                                      • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                                                        • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                                                          • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                                                            • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                                              5. Abs Strength Workout (Advanced)

                                                                                                              If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                                              With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                                              • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                                                • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                                                  • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                                                    • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                                                      • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                                                        • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                                                          6. Leg Strength Workout (Advanced)

                                                                                                                          Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                                                          For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                                                          • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                                                            • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                                              • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                                                • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                                                  • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                                                    • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                                                      7. HIIT Workout (Beginner)

                                                                                                                                      This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                                                      • Exercise 1: Squat

                                                                                                                                        • Exercise 2: Toe Touches[50]

                                                                                                                                          • Exercise 3: Walk-Outs[51]

                                                                                                                                            • Exercise 4: Heel Flicks
                                                                                                                                            • Exercise 5: Plank[52]

                                                                                                                                              • Exercise 6: Jumping Jacks[53]
                                                                                                                                                • Exercise 7: Mountain Climbers[54]

                                                                                                                                                  8. HIIT Workout (Intermediate)

                                                                                                                                                  Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                                                  • Exercise 1: Squat Kicks

                                                                                                                                                    • Exercise 2: Burpees[55]

                                                                                                                                                      • Exercise 3: Push-ups

                                                                                                                                                        • Exercise 4: High Knees[56]

                                                                                                                                                          • Exercise 5: Plank Ups[57]

                                                                                                                                                            • Exercise 6: Star-Jumps

                                                                                                                                                              • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                                                9. HIIT Workout (Advanced)

                                                                                                                                                                If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                                                • Exercise 1: Jump Squats[59]

                                                                                                                                                                  • Exercise 2: Hand Release Burpees[60]

                                                                                                                                                                    • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                                                      • Exercise 4: Tuck Jumps[62]

                                                                                                                                                                        • Exercise 5: Plank Toe Touches

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                                                                                                                                                                          • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                                                            • Exercise 7: Sprawls

                                                                                                                                                                              Mobility Workouts

                                                                                                                                                                              10. Upper Body Mobility Workout

                                                                                                                                                                              Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                                              This workout will help improve flexibility in your upper body.

                                                                                                                                                                              • Exercise 1: Cat-Cow[64]

                                                                                                                                                                                • Exercise 2: Upward Dog[65]
                                                                                                                                                                                  • Exercise 3: Chest Release[66]

                                                                                                                                                                                    • Exercise 4: Child’s Pose[67]

                                                                                                                                                                                      • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                                                        11. Lower Body Mobility Workout

                                                                                                                                                                                        If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                                                        This workout will help improve flexibility in your lower body.

                                                                                                                                                                                        • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                                                          • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                                                            • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                                              • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                                                • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                                                  • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                                                    12. Spinal Mobility Workout

                                                                                                                                                                                                    Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                                                    It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                                                    • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                                                      • Exercise 2: Tail Wag[76]

                                                                                                                                                                                                        • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                                                          • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                                                            • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                                              • Exercise 6: Side-Lying Rotations[80]

                                                                                                                                                                                                                Final Thoughts

                                                                                                                                                                                                                These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                                                More Workouts You Can Do at Home

                                                                                                                                                                                                                Featured photo credit: Scott Broome via unsplash.com

                                                                                                                                                                                                                Reference

                                                                                                                                                                                                                [1] Fit: 5 REASONS WHY WARM UP EXERCISES ARE IMPORTANT
                                                                                                                                                                                                                [2] Pars Health Clinic: Lower Back Pain From Squats: Why this Happens and How to Avoid it
                                                                                                                                                                                                                [3] 200 Lunges: What is a Lunge?
                                                                                                                                                                                                                [4] Anytime Fitness: Lower Body Wedding Workout 1
                                                                                                                                                                                                                [5] The Frugal Exerciser: STAR JUMPS WORKOUT
                                                                                                                                                                                                                [6] Australian Fitness Academy: HOW TO PUSH UP: PROPER BODYWEIGHT PUSH UP TECHNIQUE
                                                                                                                                                                                                                [7] Popsugar Fitness: If You Hate Burpees, This Move Is Here to Save You
                                                                                                                                                                                                                [8] Popsugar Fitness: This Is Your 10-Minute Cut Arms and Cut Abs Workout
                                                                                                                                                                                                                [9] Athletics Weekly: Stretch: External rotation
                                                                                                                                                                                                                [10] Flipping Heck: 5 Yoga Poses For Office Workers
                                                                                                                                                                                                                [11] Men’s Health: Chris Hemsworth’s Functional Fitness Workout
                                                                                                                                                                                                                [12] Pilates Can: Side Lying Single Leg Swings
                                                                                                                                                                                                                [13] Julie Lohre’s Fitbody: Donkey Kickbacks
                                                                                                                                                                                                                [14] Popsugar Fitness: The Beginner-Friendly Workout That Will Increase Your Fat Burn
                                                                                                                                                                                                                [15] Man of Many: 10 Best Shoulder Exercises for Men
                                                                                                                                                                                                                [16] Adam Kemp Fitness: Dumbbell Floor Press Benefits & How to Do the DB Floor Press
                                                                                                                                                                                                                [17] Popsugar Fitness: Get Gorgeous Shoulders With These 14 Essential Exercises
                                                                                                                                                                                                                [18] Cathe: Why You Should Vary Your Hand and Arm Position When You Do Bicep Curls
                                                                                                                                                                                                                [19] Central Mass Physical Therapy & Wellness: Technique Tuesday: no more triceps dips!
                                                                                                                                                                                                                [20] Women’s Health: How To Do Bicycle Crunches Without Killing Your Neck
                                                                                                                                                                                                                [21] Get Healthy U: How To Do A Basic Crunch
                                                                                                                                                                                                                [22] Women’s Health: How To Do A Russian Twist The Right Way
                                                                                                                                                                                                                [23] Very Well Health: Hip Bridge Exercises for All Fitness Levels
                                                                                                                                                                                                                [24] Popsugar Fitness: 35 Plank Variations That Will Strengthen and Tone Every Inch of Your Body
                                                                                                                                                                                                                [25] Abdominales Verdaderos: Guía de Ejercicios 101: Las Flutter Kicks
                                                                                                                                                                                                                [26] Shape: The Best Outer-Thigh Exercises and Cardio Workouts
                                                                                                                                                                                                                [27] My Fitness Pal: The Difference Between Forward and Reverse Lunges
                                                                                                                                                                                                                [28] Openfit: How to Do the Bulgarian Split Squat
                                                                                                                                                                                                                [29] Glamour: Hip thrust: the MASTER exercise to shape the glutes
                                                                                                                                                                                                                [30] Outlift: THE ROMANIAN DEADLIFT GUIDE
                                                                                                                                                                                                                [31] Popsugar Fitness: 7 Important Exercises You’re Probably Neglecting
                                                                                                                                                                                                                [32] The Health Science Journal: Wall Push Ups
                                                                                                                                                                                                                [33] Strong Fitness Magazine: A Full-Body Workout You Can Do With a Towel
                                                                                                                                                                                                                [34] NASM: THE SMALL-GROUP CIRCUIT WORKOUT
                                                                                                                                                                                                                [35] Popsugar Fitness: Grab Your Dumbbells — These Exercises Will Tone, Shape, and Strengthen Your Arms
                                                                                                                                                                                                                [36] Gym Junkies: Hammer Curls 101
                                                                                                                                                                                                                [37] Julie Lohre’s Fitbody: Triceps Kick Backs
                                                                                                                                                                                                                [38] Da God’s Fitness: Jackknife Sit-Up
                                                                                                                                                                                                                [39] Coach: How To Do Leg Raises
                                                                                                                                                                                                                [40] GymBeam: 47 THE BEST AND MADLY ENTERTAINING PLANK VARIATIONS
                                                                                                                                                                                                                [41] Bodybuilding: Cocoons
                                                                                                                                                                                                                [42] Self: 11 Plank Exercises That Double as Cardio Moves
                                                                                                                                                                                                                [43] Openfit: 6 Side Plank Variations That Will Clobber Your Core
                                                                                                                                                                                                                [44] The Gymosaur: My favourite exercise #2: the pistol squat
                                                                                                                                                                                                                [45] Get Strong: All About Bulgarian Split Squat Jumps Exercise
                                                                                                                                                                                                                [46] Ideal Me: Jumping Alternating Lunges
                                                                                                                                                                                                                [47] Openfit: How to Do the Single-Leg Deadlift
                                                                                                                                                                                                                [48] Wynn Fitness: BEST GLUTE EXERCISES THAT AREN’T THE SQUAT: HIP THRUSTERS
                                                                                                                                                                                                                [49] exer-pedia: ACTIVITY: CALF RAISE OFF STEP – SINGLE LEG ECCENTRIC
                                                                                                                                                                                                                [50] Popsugar Fitness: Chisel Your Abs and Get a Strong Core With These 13 Moves Trainers Swear By
                                                                                                                                                                                                                [51] Women’s Health Mag: How To Do a Walkout: There’s a Reason PTs Love Including Inchworm Exercises in Workouts
                                                                                                                                                                                                                [52] SELF: How to Do a Plank With Proper Form
                                                                                                                                                                                                                [53] Physical Culture Study: THE HISTORY OF THE JUMPING JACK
                                                                                                                                                                                                                [54] Well + Good: To Nail Mountain Climbers, Repeat After Me: Planks but Make ’Em Cardio
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