Weightlifting
This weight swing will mobilize the glutes, hamstrings and lower back. This move also helps increase your heart rate and stimulate calorie burning after exercise.
Stand with your feet shoulder-width apart and place a warm dumbbell in front of you on the floor. Bend your hips and hold the dumbbells tightly with both hands. Push the warm dumbbells back between your legs. Push your hips forward to swing the warm dumbbells up to your chest.
Push up the dumbbells
This move helps increase your heart rate while also strengthening your legs, buttocks, core muscles, shoulders, and tripods.
Hold a pair of dumbbells at shoulder level with your elbows together. Lower yourself into a deep squat while keeping your chest straight and your back straight. Then, return to a standing position.
As you stand up, push the dumbbells over your head in a continuous motion. Lower the dumbbells across your shoulders and repeat.
Walk
Walking boosts your metabolism and increases fat burning.
Place a moderate slope on a treadmill or choose an outdoor route with a slope. Walk at a fast pace.
Interspersed 1 minute of brisk walking with 1 minute of walking at a normal pace. Continue for 20 - 30 minutes, depending on your fitness level. Keep your chest straight, tighten your core muscles, and swing your arms deliberately.
Squat jump
Jumping squats stimulates rapid muscle twitching. These muscle fibers burn more energy, helping to maintain a high calorie burn even after exercise.
Dancing increases your heart rate while training your glutes, quadriceps and calves for strength. This combination of strength and speed is suitable for metabolism training.
Stand with your feet shoulder-width apart and your arms at your sides. Lower yourself into a squat with your chest up and your hips back.
Jump up as high as you can, using your arms to create momentum. Land gently and immediately lower into the next squat. Repeat as many times or as long as desired.
