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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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Categories
Abs Core Glutes Legs Oblique Quadriceps

The Flutter Kicks Exercise for Six Pack Abs

Flutter kicks is a great way to workout many of your body muscles at once. It is more like a cardio exercise but it specially 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 another great workout to strengthen your body for no cost. Because this exercise doesn’t need any equipment to perform. You can do this at anytime and any where. Even you don’t need to go to a gym.

Flutter kicks is also provide many benefits as it is more like a cardio exercise which targets many of your muscles and burn more calories. It also have other benefits including less 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. Click here to find the routine of our HIIT session. You can change those exercises by adding your favorites with the proper timing.

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 Delicious Healthy Smoothie Ideas for Weight Loss

1 RASPBERRY PROTEIN SHAKE

Need a post workout meal? Here is a perfect recipe idea to make out of your protein shakes. Try at home and enjoy the benefits. So let’s get to it.

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 berries. Berries 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

Here is another easy recipe for a mouth watering healthy drink from delicious mangos.  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

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 

  • 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

  • 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

  • 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

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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