Whether it’s because of the junk food that we eat or the lack of exercise due to our busy lifestyle, there is no denying the fact that millennials aren’t in the best of their health and fitness condition. And with the increasing number of health related problems like obesity, back pain, and diabetes, exercise seems to be the urgent need of the hour for everyone.
If you thought you didn’t have 60 minutes of time to hit the gym daily or that there aren’t too many options for beginners, here are seven easy exercises that will help you burn a good amount of calories and get in shape in the safest way possible. Best of all, you can do them by setting up a home gym that takes only 15 minutes of time in the morning (or evening) so you can do them without compromising any of your usual daily activities. Let’s get started.
Dumbbell standing shoulder press
As you can see in the picture above, standing dumbbell shoulder press is holding the two dumbbells above your shoulder with an extended grip and stretching your hands fully in the direction of the ceiling. Raise your hands fully and slowly lower them to the height of your shoulders. Repeat in sets of 15.
This is one of the best exercises to build big sexy rounded shoulders from behind the neck. It’s ideal for beginners, however, make sure to start with fewer weights (around 7 lbs dumbbells).
Hold a dumbbell in each hand and stand with a straight back keeping your legs wide apart (as in the picture). Slowly bend downwards (like the sit-ups) until the dumbbells are a few inches away from the floor. Now, be careful to have an open chest and not to lean back. After a couple of seconds, stand up and take the initial position.
Dumbbell squat is great for two reasons: one is that it helps burn calories, and the other is that it helps you to develop muscular thighs and shoulders. Work with less weight if you prefer lean muscles and heavy dumbbells if you love to have heavy muscular thighs.
This is one of the newest exercises which is easy to do for people in all fitness levels. Just hold a dumbbell in each hand (a bit heavy) and hold them by your sides. Walk some distance just like you would do the normal walking in your terrace or backyard. Take a few short steps.
The farmer’s walk is a super simple exercise that will help you develop strong, muscular forearms and also burn more calories than walking per minute. In fact, it burns thrice as many calories as walking at the same time.
As you can see in the image above, all you need to do is take the press-up position to get started. However, you’ll have to balance on your forearms rather than just the palm. Keep a firm back and stretch your glutes and abdomen muscles.
Planks are a great alternative to the traditional ab crunches. The latter puts more pressure on your back and in extreme cases, when done incorrectly, it can cause spinal injury as well. Prefer planks to ab crunches to build strong, sexy abs without hurting your back.
Dumbbell floor press
Lie down on your back with a dumbbell in each hand at 90 degrees. Straighten your arms fully and after a couple of seconds lower them back to the original position. Repeat in sets of 15-20 as per your convenience.
Along with pushups, the dumbbell floor press is one of the most effective home exercises for beginners to build solid chest muscles. It mainly helps in upper chest muscle development and is considered the home equivalent of flat bench press.
Nope, not the Hulk Hogan leg drop.
They are also called leg raises. Lie on your back and keep your arms on the ground by the side of your hip. Slowly lift your legs (keep the legs close to each other) upwards and after a couple of seconds bring them back to the resting position and repeat.
This is a very effective home workout especially when you are looking to burn fat around your belly area or build hard sexy abs the natural way. It’s a core ab strengthening exercise that anyone can do.
Our list would be incomplete without a home triceps workout.
This one is easy to understand with an image or a video than the written text. Please have a look at the image above. Basically, it’s about extending your arms backward to maximum length to work out your triceps muscle. Swing the dumbbell back and come back to the initial position. Repeat in sets of 15 or 20 depending on your convenience.
Tricep kickbacks put less amount of pressure on your arms, but help in the quick development of muscles in the area.
These are some simple exercises you can do at home to get fitter and healthier this 2017. Cheers!