A plank is a simple static exercise that involves maintaining your body in one position. It’s similar to a push-up except you hold the top position for the duration of the time.
The exercise primarily develops strength in your core —the muscles that connect the upper and lower body—Your shoulders, arms, and glutes are also engaged during the exercise.
There are many variations to the plank, but the most common plank is the front plank which is held in a push-up-like position, with the body’s weight supported on your forearms, elbows, and toes.
Other variations are the side plank and the reverse plank.
Grab the pull-up bar with an overhand grip, palms facing forward about shoulder-width apart.
Hanging from the bar with your arms straight. Raise your feet off the floor by bending your knees.
Pull yourself up by pulling your body up towards the bar until your chin passes the bar. Lower yourself all the way down until your arms are fully straight. Repeat 1-4 for the prescribed number of repetitions.
8. Jumping rope
Jumping rope is the perfect calorie burning exercise to lose weight. You can burn 10 calories per minute of jumping rope at a moderate pace. Continue for 20 minutes, you burn 200 calories in less than half an hour.
You do this for 5 days per week, that equates to 1,000 calories burned in a week.
Jump rope also has other added benefits.
It engages your arms, shoulders, legs, abs, and butt. It’s a full-body workout.
It’s great for strengthening and toning these muscles.
The best part is you can jump rope at home or outside in the park, all you need is a jump rope.