Burpees are a full-body exercise that combines a squat, plank, push-up, and jump. They engage multiple muscle groups and elevate heart rate quickly, making them an excellent choice for burning calories and improving cardiovascular fitness.
Mountain climbers target the core, shoulders, and legs while also providing a cardiovascular challenge. They involve bringing the knees towards the chest in a running motion from a plank position.
Russian twists target the obliques and core muscles. Sit on the floor with knees bent, lean back slightly, and twist the torso from side to side while holding a weight or simply clasping the hands together.
Plank jacks are a dynamic plank variation that targets the core, shoulders, and legs while also elevating heart rate. Start in a plank position and jump the feet out wide, then back together, maintaining core stability throughout.
Lunges are a lower-body exercise that targets the quadriceps, hamstrings, glutes, and calves. Perform alternating forward or reverse lunges to engage multiple muscle groups and increase calorie burn.
Bicycle crunches are an effective core exercise that targets the rectus abdominis and obliques. Lie on your back, bring the knees towards the chest, and perform a pedaling motion while touching the opposite elbow to the opposite knee.
Plank variations such as side planks and forearm planks engage the core, shoulders, and stabilizing muscles. Hold a plank position for an extended period or incorporate dynamic movements such as hip dips or leg lifts.
Squat jumps are a plyometric exercise that targets the lower body and elevates heart rate. Start in a squat position, then explosively jump up, reaching towards the ceiling before landing softly back into the squat position.