Weight loss: Calorie-burning exercises that need no gym equipment

When we think of high intensity workouts, we usually picture huge gym studios, weights, dumbbells or some kind of workout prop. Losing weight is all about sweating it out, shedding the most calories and getting the maximum results in the shortest time. However, does that really require heavy gym equipment? No. Not really! That said, for those of you who want to shed kilos and burn a lot of calories, indulge in high-intensity, bodyweight exercises that require no heavy weights or equipment. Listing down 5 exercises that can help you greatly.

Read also: Follow this 5-minute full-body cardio workout for the first day of the year!

Burpees is an incredible full-body exercise. While it can be really difficult to ace in the first try, over time, even a few can make a big difference. It targets all the major muscle groups, stretches them out and builds both lower and upper-body strength. Burpees also help burn maximum calories, which is great for your weight loss goals.

How to do it:

Step 1 - Begin with a squat position, knees bent, back straight and your feet shoulder-width apart.

Step 2 - Place your hands in front of you, just inside your feet and shift your weight to your hands.

Step 3 - Kick your feet back and get into a push-up position.

Step 4 - Jump your feet back and get back to the starting position.

Step 5 - Stretching your hands over the head, jump in the air and land and immediately lower back into a squat.

Squat variations are a great way to stay in shape. It works your lower body and tones up your legs and glutes.

How to do it:

Step 1 - Start with a squat position.

Step 2 - Engage your core and jump up explosively.

Step 3 - As you land, lower back into a squat position. Make sure you land your entire foot on the ground.

Step 4 - Do 2-3 sets of 10 reps for maximum results.

When you talk of full-body exercises, mountain climbers are one of the best. Like burpees, mountain climbers target many muscle groups at once. It improves strength, flexibility, and helps with circulation.

How to do it:

Step 1 - Place your hands and toes on the floor in a plank posture.

Step 2 - With your core engaged, pull your right knee toward your chest as far as possible.

Step 3 - Quickly step back to plank position and now, pull your left knee toward your chest.

Step 4 - Do this alternatively.

Frog jump is another great full-body and cardio workout. It activates all the muscle groups across your body.

How to do it:

Step 1 - Stand straight on the ground with your feet shoulder-width apart.

Step 2 - Your toes should be turned outwards. Try to touch the ground with your hands if possible.

Step 3 - Take a small leap forward (like a frog) and land on your toes in a squat position.

Step 4 - Again jump forward in the same way. Continue with the movement.

High knees is a great cardio workout that is simple but gets your heart pumped.

How to do it:

Step 1 - Stand straight with your feet about hip-to-shoulder-width apart and your arms at your sides.

Step 2 - Bring your right knee towards your chest and alternatively move your left hand up.

Step 3 - Quickly lower your right leg and left hand and repeat the same on the other side.