Compared to 30 minute running, these standing exercises work multiple muscle groups at the same time, increasing heart rate and energy expenditure. At the same time, it burns more calories.
This exercise only uses one set of dumbbells to burn maximum calories. Do each exercise for 20 seconds, then rest for 40 seconds, depending on your fitness level, complete 3-5 sets. Focus on controlled movements and maintain intensity throughout the workout.
1. Interspersed weights
Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder level, palms facing inwards. Tighten your core and slightly bend your knees to form a squat position.
Stretch your legs as you lift a dumbbell over your head, keeping your arms completely straight. Lower the dumbbells back to the starting position in a controlled manner. Repeat the movement with the opposite hand.
2. Raising knees
Stand up straight, feet hip-width apart, arms bent at a 90-degree angle. Push one knee up toward your chest while bringing your opposite arm forward.
Quickly switch legs, bringing up the remaining knee while moving your arms in front. Step gently and maintain a quick pace, keeping your midsection tight. Continue to rotate your knees as quickly as possible while maintaining a good position.
3. Weightlifting
Stand with your feet slightly wider than shoulder-width apart. Hold the dumbbells with your hands in front of you. Bend your hips and lower the dumbbells between your legs while keeping your back straight and tightening your core.
Push your hips forward strongly, using your glutes and hamstrings to push the dumbbells up to the chest. Control the downward movement as you bend your hips. Maintain core strength, avoid using your arms to lift weights, the strength must come from your lower body.
4. Front-rack marching Knee Raises
Hold the dumbbells in the front shoulder position with your elbows facing forward. Stand up straight with your feet hip-width apart, keeping your body tight.
Raise one knee toward your waist, making sure your torso is always upright and stable. Lower your legs controlfully and immediately lift the remaining knee. Continue to switch legs while still keeping the dumbbells tight.
5. Squat jump
Stand with your feet shoulder-width apart, with your toes slightly pointing outwards. Lower yourself into a squat position by pushing your hips back and bending your knees until your thighs are parallel to the ground.
Push through your heels and jump up, jumping as high as you can while swinging your arms for momentum. Take a gentle landing position with your knees slightly bent, then lower yourself into the next squat to maintain continuous movement.
6. standing dumbbell woodchops abdominal exercises
Hold the dumbbells with both hands near one hip, keeping your arms straight. Tighten your core and rotate your torso as you lift the dumbbells cross-legged towards your opposite shoulder.
Keep your lower body stable while performing movements in your mid-tone and upper body. Slowly bring the dumbbells back to the starting position and repeat. Complete all repetitions on one side before moving on to the other.
