More than 90% of people who join a gym quit in the first 3 months. This is because, when starting out, most people have unrealistic expectations and are less aware of what exercises to perform to achieve their intended goals.
We offer you 5 fat-burning exercises that are perfect for beginners, along with tips on how often you should do them in the beginning. You can increase the reps and intensity as you go.
The Best Fat-Burning Exercises for at Home and the Gym
The Plank
How to do:
Begin by placing your forearms on the floor with your elbows positioned just below your shoulders. Keep your forearms parallel to each other. Now lift your body to a position similar to your abs. Stay in this position for about 30 seconds.
Bicycle Crunches
How to perform them:
Lie on the floor with your hands at your sides. Now place your hands behind your head and interlock your fingers. You can also choose not to interlock your fingers.
Raise your right leg so that your thighs are perpendicular to the floor and your calves are parallel.
Simultaneously, raise your shoulder blades and rotate your body so that the elbow of your left arm touches the knee of your raised right leg.
Extend your right leg, but keep it off the ground, and at the same time bend your left leg and twist your upper body so that the elbow of your right arm touches the knee of your left leg. Do this 7 times with each leg.
The Russian Twist
How to perform it:
Lie on the floor with your knees slightly bent. Extend your arms forward and bring your palms together. This is your starting position. Rotate your torso to the right and hold for 3 seconds, then return to the starting position.
Now twist your torso to the left and hold for 3 seconds before returning to the starting position again. Do this 7 times for each side.
Push-ups
How to perform them:
Get on all fours with your palms flat on the floor, shoulder-width apart. Stretch your arms and legs. Lower your body so that your chest almost touches the ground. Now push your body up. Repeat 10 times.
Reverse Crunches
How to perform them:
Lie on your back and place your hands at your sides with your palms touching the floor. Raise your leg while bending your knees toward your head. Make sure your hips and glutes are firmly on the floor.
Now push your legs towards the ceiling. This push will lift your buttocks off the ground. Now lower your legs, but don’t let your feet rest on the floor.
For beginners, it is recommended that they perform 3 sets of 10 reverse push-ups.
What other exercises have you tried as a beginner? Share your gym experiences with us in the comments below.
Preview photo credit Shutterstock.com
