After long hours of sitting in your chair from work.  Your muscles are getting heavy and you feel that you must sweat your body and get in shape. If you’re lazy to go to the gym then you can find time to work out at your home with these simple but effective way to burn those calories.


1. Planking

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Planking helps your body to strengthen your abdominal muscle along with your shoulders and your back. One of the simple exercise but very effective to build up your muscles. Simply, hold your body (trunk position) off the ground. Make sure that you hold it in a straight line and maintain your position for a minute.

This exercise help your body to improve your posture, improve your abs, strengthening your shoulders, and flexibility. Do this exercise every day and you will burn more calories as a result.

2. Spider-man Crawl

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Hey! Its your friendly neighborhood working man here! Spiderman Crawl is a very good reflexive strength exercise. It strengthens your shoulders, back, abdominal muscles and more importantly your legs. Crawling enables your muscle to stretch your muscle parts and relies on strength, stamina and flexibility.

Crawling exercise relies on maintaining force from the weight of your body. All that fat sweat will drop and will make muscles. This exercise is efficient on fat burning, try it at your home.

3. Bend and Thrust
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Bend and Thrust exercise focus on stamina, strength and agility.               First you stand then with your arms at your sides, stand with your feet hip – width apart. In one motion, bend your knees and place your hands on the floor on either side of your legs, then jump both feet back in to a pushup position with your back straight.

Do this exercise at your home and you will see great results after.



4. Step Up


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Step Ups are a functional exercise that I encourage you to incorporate into your routine if you do not use them already.  Step ups improve your balance and coordination, while activating your glutes, hamstrings, and quads.


5. The Mountain Climber


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This exercise is good for stamina and agility. To do this step, simply go in to push up position then draw your legs toward your chest. Then draw back your leg. From there, draw your other leg to your chest then back again. Repeat these steps. You will feel as if you were climbing a mountain. It focusses on your legs and your arms as well. This burn calories effectively when doing this exercise every day.

Hope this exercise suggestion help you burn those calories.


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