7 Bodyweight Exercises That Burn More Calories than You Think

Despite having a backbreaking schedule, dedicating time to staying in shape can be quite the token of consistency and persistence. It is obvious, then, that you want your workout to be worth your time. Should you huff and puff your way through a HIIT regimen or should you be a serial lifter? These are questions that have been the subject of various debates, but in reality, you need to go for what you really need, and if calorie burning is the need of the hour then all you really need is the will to get on your mat. Here are some simple bodyweight exercises that require little to no equipment and burn a lot more calories than you think!

Jump Rope

Jump Rope
Photo Credit: Northeast Now

A super convenient, easy and effective home exercise – jumping rope can help you burn approximately 700-800 calories/hour if you’re maintaining a pace of 120 skips per minute. This big-time fat burner is great to maintain cardiovascular health and works as a full-body toner while building lower leg strength.

High-Knees

High-Knees
Photo Credit: Sweat App

High-knee running is a cardio-intensive exercise that heavily engages your core, strengthens your muscles and focuses on momentum, coordination and heart rate. Continually bringing your knees as high as you can while pumping your arms up and down – this simple exercise can burn up to 152 calories/15 minutes, depending on your pace.

Butt Kicks

Butt Kicks
Photo Credit: Better Braces

An alternate rapid lifting of heels to the butt while squeezing your glutes and engaging your hands at a consistent pace can help you torch a lot more calories than you think, with no equipment! An integral part of almost every HIIT routine, this exercise can help you burn 500 calories/hour.

Surya Namaskar

Surya Namaskar

Doing one round of Surya Namaskar can help you burn approximately 14 calories. Surya Namaskars work like magic because they are more intensive than they come across and focus on every part of the body. Not only do they help you shed pounds, they help you improve flexibility, keep your muscles active and improve cardiovascular health too.

Mountain Climbers

Mountain Climbers
Photo Credit: 24 Hours Fitness

Mountain climbers are a cardio-intensive exercise that double up as a full-body workout too as it engages multiple muscle groups and joints at the same time. This exercise is incredibly efficient, supports heart health, mobility and functional fitness and can help you burn almost 600 calories/hour.

Frog Jumps

Frog Jumps
Photo Credit: Esquire Fitness Program

Jumping like a frog exerts massive pressure on your lower body, engaging your quads, glutes, hip flexors, calves, hamstrings and lower back. Just 30 minutes of this intensive plyometric exercise can burn up to 800 calories. It also helps in opening up your hips and ankles and strengthening your back and leg muscles. Bonus? It helps relax your spine and say goodbye to lower back pain!

Stair Sprints

Stair Sprints
Photo Credit: Women’s Running

Working against gravity doubles exertion on the body, which doubles the calories burnt, and sprinting up stairs strengthens your glutes, quadriceps, hamstrings and calves. Torch almost 950 calories/hour while boosting your lungs and heart health by simply sprinting up stairs which burns 9 times more body fat and 12% more visceral belly fat than other exercises.

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