Squat Jumps

Jump squats or squat jumps are a power-packed variation of the traditional squat. Squat jumps increase your heart rate for significant calorie burn, strengthens your core and lower body.

Muscles targeted: quads, legs, glutes, abs and lower back.

If you work at an office or spend long periods sitting then squat jumps are great for you since it not only burns a ton of calories fast but also improves your posture.

Start by standing upright with feet hip distance apart. Now lower your body into a squat position by bending your knees. Remember to keep your spine straight, chest lifted and knees behind the toes. Keep your arms in front your chest for balance. Now jump straight up and swing your arms over your head. Return to squat position. You have completed one rep.

Now repeat this movement for about 10 to 20 minutes. Remember that the higher the intensity the more calories you will burn.

Burpees

The burpee is an excellent cardio and strength exercise. This exercise when performed regularly can help burn fat faster than any other diet or exercise.

Muscles targeted: legs, core, shoulders, quads, chest, shoulders

Start by standing with your feet shoulder width apart and your hands at your sides. Now lower your body into a squat position by pushing your hip back and bending your knees. Place your hands on the ground in front of you and just inside your feet. Jump your feet back to land softly on the balls of your feet in a plank position. Make sure that your body is in a straight line from your head to your heels. Jump your feet forwards toward your hands. Transfer you weight to your feet. Now reach your arms over your head and jump into the air. Landing back on your feet means that you have just completed one rep.

You can do this for about 3 sets of 5 reps and gradually increase the reps.   

Jog in place

Jogging in place will help you shed the pounds and trim your waist line. It can also improve your aerobic fitness and reduce your risk of chronic diseases.

Muscles targeted: legs, core, shoulders, quads

Start by standing with feet hip distance apart. Make sure that your chin is parallel to the ground while maintaining a natural arch in your back. Tighten your core. Now move your left knee towards the ceiling while swinging your right arm forward and your left elbow back (B). Now put your left foot down and repeat the steps this time with your right foot (A). Increase your speed while repeating the movements for about 10 minutes.

Note the faster you jog in place the more intense your workout will be and the more fat you will burn!