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Abs Arms Chest Core Deltoid Glutes Hamstrings Healthy lifestyle HIIT Quadriceps Shoulders Triceps Workouts

The Best Full Body Strength Training Exercise, Burpees

Burpees is a great full body workout for calorie burning exercises. It is usually an essential exercise for HIIT workout sessions. So if you are up to burn your excess fat, then it is a must to add burpees in to your routine. As it is a full body workout, it works on many of your muscles including arms, chest, abs, glutes, quads and hamstrings also.  

Burpees Benefits

Burpees is a workout with many benefits as it works on many of your body muscles. It builds your muscle strength in your legs, hips, buttocks, abdomen, arms, shoulders and chest. But most importantly, it will help you to burn calories. For an average person, 10 – 15 calories will burn if you perform burpees for about 60 seconds.

Burpees variations

In this exercise also there are few variations to target different muscles. But in this case, all of them are suitable for fat burning because they all are high insensitive workouts. Some of the variations of burpees exercise are as follows.

  • Push up burpees This is the most usual variation of the burpees exercise. The steps to perform this variation will be discussed below.
  • Side burpees – This variation is also very similar to the usual burpees variation. The only difference in this is you have to jump to the side instead of the back. All other steps are same as in the usual variation.
  • Superman burpees – In this burpees variation, instead of the push up part, all other steps are similar. You have to perform superman posture instead. If you do not know about superman exercise, just click below to know everything about it.
    Superman Exercise
  • Star jump burpees – In this variation also the only difference is you have to perform star jump instead of the usual push up.
  • Tuck jump burpees – instead of push up you should do a tuck jump. Click down below if you don’t know how to perform star jump and tuck jump.
    Star & Tuck Jump
  • Bench burpees – In this variation you have to jump on to a fixed bench or a stair instead of the push up.

How to do Burpees?

The basic movement used in usual burpees  can be performed as the given steps down below.

  • Begin in a standing position
  • Move into a squat position with your hands on the ground
  • Kick your feet back into a plank position, while keeping your arms extended
  • Return your feet into squat position immediately
  • Stand up from the squat position 
  • Perform burpees for 3 sets of 12, 15 or 20 repetitions

You can follow the picture shown below the topic to have more convenience. So, get ready to change your body.

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Abs Core Glutes Legs Oblique Quadriceps

The Flutter Kicks Exercise for Six Pack Abs

What are Flutter Kicks?

Flutter kicks are a great way to work out many of your body muscles at once. It is more like a cardio exercise but it especially targets your lower abdominal muscles, core, thighs and hip area. So this workout will definitely help you to get your flat abs and get rid of your stubborn belly fat and help you to get your dreamy six-pack body.

This is a great workout to strengthen your body for no cost. Because this exercise doesn’t need any equipment to perform. You can do this at any time and anywhere. Even you don’t need to go to a gym.

Benefits of Flutter Kicks

Flutter kicks are also provided many benefits as it is more like a cardio exercise which targets many of your muscles and burns more calories. It also has other benefits including fewer injuries, strengthening core muscles, improving posture. You can add this exercise even for your HIIT workout session with proper timing to lose weight by burning more calories. Still, I am using these exercises in my HIIT daily routine. Because it is the fastest way to workout. Click here to find the routine of our HIIT session. You can change those exercises by adding your favourites with the proper timing.

Steps to perform

Now let’s move on to the performance of the exercise. Follow the below to know the exact steps to perform flutter kicks.

  • Lay a mat on the ground 
  • Lie on your back as shown
  • Place your arms beside your thighs and feel free to get support from your hands when needed
  • Now lift your left leg slightly upwards and hold for few seconds while your right leg lies on the mat
  • Then lift your right leg slightly upwards while playing your left leg down
  • Repeat for 100 repetitions

when performing flutter kicks, keep in touch not to form any arch in your back. Back should be entirely lied on the ground in the entire time.

Also, it will be easier for your back if your legs are not that away from the ground. So what I recommend is perform the exercise while keeping your legs near to the ground.

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Categories
Healthy lifestyle Healthy Recipes

10 Healthy Smoothie Ideas for Weight Loss

This post contains recipes of the healthy smoothies that I personally tried in my weight loss journey. Many of our followers also have tried these recipes and have sent us reviews. According to the majority, these are amazing to control your food intake over unhealthy diets.

From my own experience, these are really amazing to cut off your calories. I say this because of a few reasons. First is, you don’t notice that you are in a diet when you use this. The reason is, you are enjoying this. It is not like other diets. Trust me on this.

Secondly, this smoothie will reduce your calorie intake. For instance, if you replace your lunch by one of these smoothies, you can fill your tummy easily without any harmful things. Moreover, none of these smoothies contains refined sugar, excess starch or fats and also they are rich in nutrients. So without further ado let’s begin how to make these delicious healthy smoothies.

1 RASPBERRY PROTEIN SHAKE

Raspberries are amazing for weight loss. I say this because they are low calorie but full of nutrients. Raspberries contain carbs, Fiber, Protein, Vitamin C and K, Manganese and many more. There are a few types of raspberries as black, purple, red and golden. Above all, red is the most common one. You can find the recipe to make raspberry protein shake down below.

Ingredients

  • 1 scoop of chocolate protein
  • 1 scoop of raspberry greens
  • 1 cup unsweetened almond milk
  • ½ cup frozen mixed berries

Directions

  • Blend all ingredients together until smooth
  • Pour into your shaker
  • Enjoy homemade delicious healthy smoothie 
2 STRAWBERRY SMOOTHIE

Here is another easy recipe for a mouth-watering healthy drink from Strawberries. Strawberries are filled with many nutrients including fiber and many antioxidants. They may also help to lower cholesterol levels and even help to protect our body against cancer. So this is the magic recipe for all these benefits.

Ingredients

  • 1 cup strawberries
  • 3 tsp chia seeds
  • ¾ cup fresh milk
  • ¼ cup plain yogurt
  • 5 ice cubes (crushed)

Directions

  • Wash and clean the strawberries
  • Add all ingredients to a blender and blend until all mix together
  • Pour in to a cup 
  • Add crushed ice cubes and chia seeds 
  • Mix them using a spoon 
  • Enjoy your nutrient rich natural smoothie
3 MANGO SMOOTHIE

Mango is a low-calorie fruit which is rich in fibre, and full of vitamins E, A and C. It also contains folate, B6, iron and a bit of calcium and zinc. Eating mango gives you many benefits including maintaining cholesterol levels, cleansing your skin, helping to lose weight and regulating diabetes. So here is another magic recipe which you can use for a healthy life. 

Ingredients

  • 1 big ripped mango
  • 3/4 cup fresh milk
  • ¼ cup plain yogurt
  • 5 crushed ice cubes

Directions

  • Wash and clean the mango
  • Peel off the mango and cut into pieces
  • Put into the blender and add milk and yogurt too
  • Blend all the ingredients 
  • Pour in to your mug and add the crushed ice
  • Enjoy the delicious mango smoothie
4 LOW CALORIE CHOCOLATE OATMEAL SMOOTHIE

As a person who is trying to lose weight, you probably have heard or used Oats. Oats are high in Vitamins and minerals including Vitamin B1, Iron and Manganese. Manganese is very importnat for growth, metabolism and develpment. So let’s get in to the recipe of Chocolate oatmeal smoothie.

Ingredients

  • 1 cup fat 1% milk
  • 2 tablespoons low fat yogurt
  • 3⁄4 cup instant oatmeal nuked in water
  • 2 tsp peanut butter
  • 2 tsp chocolate whey protein powder
  • 5 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Enjoy the nutrient rich chocolate oatmeal smoothie
5 LOW-CALORIE STRAWBERRY SMOOTHIE 

Ingredients

  • 1⁄2 cup low fat yogurt
  • 1 cup 1% milk
  • 1 cup frozen strawberries
  • 2 teaspoons whey powder
  • 2 teaspoons peanut butter
  • 6 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the nutrient rich, low calorie strawberry smoothie
6 ORANGE BANANA SMOOTHIE 

When talking about Oranges, it is a high source of Vitamins. Including Vitamin C, B and B1. Moreover, it contains thiamine, folate, and antioxidants also. On the other hand if we talk about Bananas, they contain many important nutrients too. Such as fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients. So let’s put these two ingredients into a delicious smoothie.

  • 1 large ripe banana
  • 1⁄2 cup low fat yogurt
  • 1⁄8 cup concentrated orange juice
  • 1⁄2 cup 1% milk
  • 2 teaspoons of protein whey powder
  • 6 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the nutrient rich orange banana smoothie
7 MAGIC BERRY SMOOTHIE
  • 3⁄4 cup instant oatmeal nuked in hot water
  • 3⁄4 cup fat free milk
  • 2 teaspoons whey powder
  • 3⁄4 cup mixed blueberries strawberries, and raspberries
  • 5 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the delicious magic berry smoothie
8 STRAWBERRY BANANA SMOOTHIE

We have already discussed about the nutrients of strawberries and banana in above recipes. So without further ado, I will share the recipe of the delicious strawberry banana smoothie.

  • 3⁄4 cup low fat yogurt
  • 3⁄4 cup fat free milk
  • 2 teaspoons whey powder
  • 2 teaspoons peanut butter
  • 1 medium sized banana
  • 1⁄2 cup strawberries
  • 5 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the wonderful strawberry banana smoothie
9 STRAWBERRY HONEYDEW MELON SMOOTHIE

As we have discussed about strawberries in above, let me tell you about Honeydew melon or the green melon. It is a nutrient rich fruit which can be grown worldwide. So I think all of you can find these in your market. 1 cup of melon provides you just only 64 calories. It includes carbs, fiber, protein, magnesium and many varieties of Vitamins. This is the recipe of Strawberry honeydew melon smoothie.

  • 1⁄2 cup honeydew melon
  • 2⁄3 cup strawberries
  • 1 banana
  • 4 ounces low fat yogurt
  • 3⁄4 cup fat free milk
  • 2 teaspoons whey powder
  • 5 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the delicious nutrient rich strawberry honeydew smoothie
10 BLUEBERRY CEREAL SMOOTHIE

Blueberries are popular in fitness industry because of the antioxidants present in it. They are also low calorie high nutrient type of fruit. Apart from that, blueberries are among the most nutrient dense berries. 1 cup of blueberries contain 84 calories. It includes Fiber, Vitamin C and K and Manganese. Not only that, blueberries will help us with anti aging and Cancers also. It also have many other health benefits for diabetes, heart diseases and high blood pressure. So checkout this delicious blueberry cereal smoothie.

Ingredients

  • 1⁄2 cup All Bran Extra Fiber cereal
  • 1 cup fat free milk
  • 1⁄2 cup blueberries
  • 1 tablespoon honey
  • 2 teaspoons whey powder
  • 6 ice cubes, crushed

Directions

  • Put all ingredients in a blender 
  • Blend until smooth
  • Pour into your mug 
  • Add the chopped ice cubes
  • Enjoy the delicious nutrient rich blueberry cereal smoothie
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