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which exercise have to do??


The glute bridge is a great initial exercise to help open your hips, stretch your hip flexors and activate your glutes. Too often when we train legs, the quadriceps is the first muscle group that activates, when the glutes should be the primary focus. Lie on your back with your legs bent and palms down by your sides. Keep your feet flat on the floor, but press through your heels to lift your hips into the air, finishing when your shoulders, hips and knees are in a straight line. Hold the top position and squeeze your glutes for a second, then slowly lower.more



  • Jumping rope. Weighted Jump Rope. ...
  • Running Up Hill/Stair Sprints. The burn: 639-946 calories/hour. ...
  • Kickboxing. The burn: 582-864 calories/hour. ...
  • Cycling intervals. The burn: 568-841 calories/hour. ...
  • Running. The burn: 566-839 calories/hour (10 min/mile) ...
  • Kettlebell circuit. ...
  • Stationary bike. ...
  • Rowing machine.


With the onset of summer, you must be tempted to cover lesser but decent way. But even you must not be showing your, not so well toned limbs, to mention them. With saggy arms, you simply can’t think about tank tops, short sleeves, or beach-wear. To avoid such attires is not a good solution instead of working towards toning yourself little more. In this blog, we shall discuss some effective upper body workouts.

Basically, several upper-body exercises need gym types of equipment like dumbbells and barbells are a highly effective arm and upper body exercises. Workout without equipment requires more muscle force. Also, you like to read which is better diet or workout for good health.

Here are some exercises for your upper-body without any equipment:


Exercises for your upper-body without any equipment

1. Burpees

Start as you stand next squat till your hand touches the floor. Keep your feet back in plank position. Dropping chest to the floor, jump feet wide, next to sides of hands, and then resume to standing position. Next repeat immediately. You need to do 15 repeats per set.

2. Diamond Push-Ups

Begin with a plank position. Let the index fingers and thumbs meet forming a triangle under your chest. Bending elbows and lowering torso closer to the ground, push through your palms while keeping your arms straight. You can also drop to your knees. Try 10 reps each set.

3. Superman Holds

With your face down on a mat, hold your arms sideways at your shoulder-height, while thumb is facing up. Next pull your arms, chest, and legs away from the ground at once. After a pause, lower your back towards the mat. Do about 10 reps per set with a rest time of 30 seconds after every rep.

4. Plank Ups

Do a forearm plank. Keep your right arm and your right palm on ground. Reverse movement and replace left palm with left elbow and vice versa. Do at least 10 reps per set, while changing the arms with every rep.

5. Tricep Dips

With the aide of a chair or couch, stand in front of it. Put hands on the seat with fingers pointing forward. Keeping your back flat, walk your legs ahead of body. Bending your butt and arms keep elbows right behind your body. Make your arms straight to finish the first rep. Do at least 10 reps per set.

6. Dive Bomber Push-Up

Begin with a dog position, keep your face downwards. Sweep your chest down and lower through a push-up. Keep your arms straight and finish in cobra position. Push with palms and hips and return to the initial dog position. Do at least 10 reps per set.

7. Arm Circles

Move your arms in small circles. At the beginning do 10 reps and increase the count gradually. Next draw bigger circles. Keep motion clockwise and next anti-clockwise.

8. Plank Taps

Begin with a high plank and keep your feet and hip apart. Put left hand on the right shoulder and engaging your glutes and inner body, keep your butt still, as much as you can do. Continue with sides changed. Again do at least 10 reps per set, per side.



1. Squats

Best Fat Burning Leg Exercises - Squats

Without a doubt, squats are the most fundamental lower body exercise.

If you’re into sports, squats are a must since they mimic the exact movement patterns of jumping and sprinting. The more you can squat, the more powerful of an athlete you will be.

2. Front Squats (or Kettlebell Goblet Squats)

Best Fat Burning Leg Exercises - Front Goblet Squats

Front squats are probably the most challenging core exercise you will ever attempt, especially if using a suitable heavy weight. The abdominal/core engagement that is required to maintain a neutral and strong torso during this exercise is massive.

3. Forward-Backward Lunges

Best Fat Burning Leg Exercises - Forward-Backward Lunges

This is essentially a lunge where you step backward, drop down into your lunge, and then push forward into a forward lunge. Then push backwards into a reverse lunge, and repeat.

4. Deadlifts

Best Fat Burning Leg Exercises - Deadlifts

Once again, if you want glutes of steel, a solid lower back, and a fit body, then deadlifts are a must. And, because they recruit ALL of your lower body muscles, you’ll also be huffing and puffing after just a few reps – assuming you’re using a challenging weight.

5. Glute-Ham Raises

Woman performing Glute Ham Raise Exercise

One of the best ways to avoid weak/tight hamstrings is to strengthen them using this exercise. I would have to say that the glute-ham raises will make you realize exactly how weak or strong your hamstrings really are.