Fun Fact: high intensity exercises like burpees burn up to 50% more fat than moderate exercising. And better yet, they speed up your metabolism throughout the day—meaning you’ll burn more calories all day long, even after training.

So if you want to lose weight, ditch the recumbent bike and elliptical machine—and try these exercises:

1. Burpees

The burpee is a full body strength training exercise. They’re great for developing core strength, conditioning and endurance! And they get your heart rate up—fast. The best thing about burpees? They require absolutely no equipment so you can do this anywhere at any time. 

Muscles targeted: arms, chest, quads, glutes, hamstrings, and abs

2. Ball Squat Toss

In this exercise we build coordination and train the body to efficiently transfer energy from the lower body to upper body — that helps generate power which results in strengthening your muscles, particularly you shoulders for posture. In the process, you’ll torch calories and your entire body is actively participatingg.

Muscles targeted: legs, arms, chest, shoulders, quadriceps, glutes

3. Russian Twist (with a twist)

This exercise works your obliques where as most core exercises just work your mid section (abdominals) it also strengthens your back which in turn helps with maintaining good posture. We twisted up the exercise by switching the weight.

Muscles targeted: inner and outer obliques, abdominals and latissimus dorsi (back).

4. Resistance Band Run 

The run in place exercise with high knees combine the typical running motion with knee lifts. They are often used by runners and other athletes to improve running form as well as lower body speed, power, and flexibility. This exercises is great for a warm-up or add to your workout routine to really get your heart rate going. The resistance band obviously adds resistance and hence increases the difficulty level ohh and sweat level too. You partner is in a basic squat position with a straight back, feet apart, working on them glutes. (Trust exercise as well, because your partner could make you fall on your face)

Muscles targeted: quadriceps, calves, hamstrings

5. Kickboxing - Roundhouse Kick

Combining martial arts techniques and heart-pumping cardio, kickboxing is a high-energy workout that is guaranteed to burn calories and fat. It burns approximately 750 calories in an hour. As you can tell we aren't professionals, but just like to incorporate some kickboxing in our cardio workout. It’s not only a physical but also mental exercise, an excellent way to relieve stress. It increases the release of endorphins, which can diminish stress and put you in an overall better mood.

Muscles targeted: It works your upper and lower body, including the core area.

That's it for today! I hope you enjoyed this episode and if you have any special requests what you'd like to see next, please feel free to share your thoughts in the comments.

Next up will be: DANCE ft. Hive account@soldier on her account so make sure you watch out for that! and afterwards another partner workout episode will follow. I hope you enjoyed it and will try some of these exercises out. 

Let me know how it goes!

Much love!

- Mrs. Steemit & Soldier