It also enhances your power output and balance, translating to better performance in other workouts. Get ready to challenge your endurance, enhance your strength, and improve your coordination—all with just a single piece of equipment. This makes kettlebell workouts especially useful for those looking to get lean without spending hours at the gym. Reverse lunges challenge your balance and build strength in your hips and thighs. This 30-day workout plan standing is a total game-changer for weight loss and fitness goals. It’s also highly effective for fat loss, as it engages large muscle groups and burns many calories. Moreover, standing kettlebell exercises focus on activating your core and lower body, which are vital in weight management and physical performance. These seven standing exercises will challenge your muscles, improve your posture, and light up your metabolism. “Standing exercises naturally recruit more muscle groups, core, glutes, legs, and even posture muscles, which means a higher calorie burn per rep,” explains Joe Ghafari, certified personal trainer and nutritional educator at Eden. Morning Moves to Rebuild Strength After 45 Begin the standing Russian twist by planting your feet shoulder-width apart and bending your knees just a bit. But when you’re following a consistent, expert-approved fitness routine and consuming a healthy diet at a calorie deficit, you’ll notice your waistline start to slim down. Belly fat is frustratingly easy to put on and challenging to get rid of. Adjust the weights and intensity according to individual comfort and progress,” says Masi. Repeat the workout from days 22 through 24. 'Water retention, the weight of your limbs and organs such as your stomach or bowel content, how stressed you are, the list goes on.' Instead, he suggests focusing on the ratio of your muscle mass to body fat percentage – especially if your goals are aesthetically minded. Well, learning how to lose weight is a different beast to learning how to lose body fat. That being said, if you're starting with some muscle mass and you don't want to lose it, it can be better to measure fat loss.' The more muscle you have, the more calories you'll burn each day during workouts and at rest. And the most effective way of doing this is to increase NEAT Non-Exercise Activity Thermogenesis – every activity you do that burns calories but isn't exercise, sleep or eating,' he says. Standing exercises, like kettlebell swings, squats, or overhead presses, engage more muscle groups than running.Do them as a circuit or sprinkle them into your regular workouts to crank up the calorie burn.The theory is that their bodies seem to adapt to high levels of exercise, limiting their total daily energy use to prevent them losing weight.A standing oblique crunch targets your love handles while improving balance and posture.This chart is the most simplified way to track calories and may be less accurate based on your activity level and the energy you put into a workout.It activates your core with each knee lift, tightening abdominal muscles,” says the expert.The dynamic nature of kettlebell exercises requires you to maintain balance and stability throughout, promoting core engagement with every move.Each one targets your core while maximizing muscle recruitment to keep your metabolism running at a high level. Even more mysteriously, studies have shown that highly active people, and even ultra-endurance athletes, simply do not burn as much energy as would be expected given their levels of physical activity. Then repeat from side to side.” Perform this exercise for one minute alternating sides, two times through.6254a4d1642c605c54bf1cab17d50f1e “This is a cardio and core burner with no equipment needed,” West tells us. Contract your abs, and drive the weight upward “to the opposite diagonal.” Perform three sets of 15 reps per side. Hold a single dumbbell with both hands, making sure it stays close to your body, in a low diagonal position. The kettlebell goblet squat is excellent for building strength in the lower body, particularly the quadriceps, hamstrings, and glutes. Kettlebell swings are a powerful, full-body exercise that works your hamstrings, glutes, and lower back while also elevating your heart rate for cardiovascular benefits. This full-body movement improves functional strength and endurance.6254a4d1642c605c54bf1cab17d50f1e Adding the knee drive lights up your abs and makes it a true fat-burning combo. Regularly doing standing bicycle twists also improves spinal mobility and gets a light cardio burn if you keep the pace up. "Standing core exercises—like this Weighted Side Crunch—engage more muscles, improve balance, and help with functional strength (aka, strength that actually supports you in daily life!). Plus, they're easier on your back and great for anyone who doesn't love getting down on the mat," she says. As mentioned, running is an endurance exercise, whereas standing exercises build muscle and strength (in addition to endurance). Thrusters combine a squat and an overhead press, making them one of the most effective standing full-body exercises. If you want to burn off belly fat without lying on the floor or loading up complicated gym equipment, standing moves are your secret weapon. “Your muscles are among your biggest consumers of the fuel swimming round in your body,” says Collins. “If you're just looking at exercise purely in terms of how many calories you're burning, then you're on a road to misery – that's not really the benefit of it. “The amount of energy that a typical person can burn in an hour of exercise is pretty modest compared to the amount of energy you can eat in an hour,” says Gonzalez. “A 30-minute session of exercise might burn a couple of hundred calories,” says Javier Gonzalez, professor of nutrition and metabolism at the University of Bath. If you’re looking to melt stubborn belly fat, there’s no need to roll out your mat and hit the floor. Most women in this category lose around 7lbs in their first month and around 5% body fat after 12 weeks of being consistent,' she says. The NHS suggests losing 1lb – 2lbs is a safe rate of weight loss in adults, something most trainers agree on. Put simply, the higher your muscle mass and lower your body fat, the more 'toned' you'll look – something an individual number on the scale won't be able to indicate. Pelvic Muscle Exerciser The workout also stretches your whole body to alleviate any tension or strain in the muscles. We have jotted down some of the best standing exercises you can do even at home. To get the best results, you need proper exercise for weight loss and a balanced diet. Even those who are weight conscious find themselves struggling with belly fat since a flat stomach is not easy to achieve. Are you tired of the same old workout routines that involve endless reps on the floor or hours spent on the treadmill? The kettlebell push press is a compound movement that works the shoulders, triceps, and core while also activating the legs and glutes. The clean motion also helps improve grip strength and balance, key components of athletic performance. The kettlebell sumo deadlift strengthens the glutes, hamstrings, and lower back while also working your inner thighs due to the wide stance. This exercise challenges you to nail triple extension (extension and straightening at the hip, knee, and ankle) in one fluid motion. You have to be explosive to drive the kettlebell up, but you need your whole body to handle the momentum, staying tense for swing after swing. You'll increase core engagement that way, especially with a racked or goblet grip. If you need some rowing workouts, we have some for you right here. It’s an exercise that is all at once easier and harder than you think it is. It can also increase your heart rate at a similar rate to cardio while building strength.6254a4d1642c605c54bf1cab17d50f1e I provide personalized attention, professional instruction, and exercise programs based on each member’s specific goals. Standing Moves That Burn More Fat Than Running This exercise is excellent for building a strong posterior chain and improving functional strength. This movement also works on balance and coordination, making it a great addition to any weight-loss program. Kettlebell reverse lunges focus on building strength and stability in the legs and glutes while also working the core. This exercise boosts power and coordination, making it ideal for improving athletic performance while torching calories. Dedicate calories to a bout of exercise and, according to the theory, you won’t burn extra calories, but spend fewer in other areas, such as your immune system. The theory is that their bodies seem to adapt to high levels of exercise, limiting their total daily energy use to prevent them losing weight. A growing body of evidence suggests that exercise, on its own, has far less of an impact on your weight than you might think. Expect to notice fat loss on your face and neck first, but trust the process nevertheless. That means fat loss winds up coming from eating smartly (but not too little) and generating a more high-octane metabolism. It’s more about building up muscle mass while limiting extra fat storage. We’ll be incorporating exercises to build strength in critical areas of your body. “This plan assumes access to standard gym equipment and will focus on standing exercises.” The combination of strength and power in this move makes it ideal for building muscle and burning calories. Standing burns slightly more calories than sitting, but walking is better than both. However, these exercises need to be paired with a healthy diet. They increase your heart rate, which improves fat burning. This exercise builds lower leg strength, helps with posture and balance. Our bodies are programmed to store fat, whether we like it or not, since fat is the most abundant source of energy we can tap into for day-to-day functioning. Belly fat can be stubborn and hard to lose, especially as you get older. Movements we don’t perform often burn more calories than the ones we repeat often. The second way is to include exercises that you are “relatively inefficient at,” Samuel says. Compound exercises involve motion at multiple joints. When your heart rate is lower, you burn fewer calories. When your heart rate is up, you’re working harder and burning more calories. This can help you track your standing, sitting, and moving caloric burn. An activity tracker estimates calorie burn based on your height, weight, and the intensity of your activity. If you want to burn more calories, look at ways you can add activity to your day. A majority of success in weight loss is attributed to eating fewer calories. If you eat fewer calories or work out to burn more calories, you lose weight. When you eat more calories than your body needs for energy, you gain weight. While staying active is the best way to burn calories, you may be able to improve your health by simply spending more time standing than sitting each day. But always keep in mind that workouts don’t work in isolation. A standing triceps extension, for instance, is done with a dumbbell. In this article, we are going to focus on the workout plan. Standing leg raises can help you make your hip abductor muscles stronger and boost your balance. There will be a light calorie burn and gentle core activation. “This intense exercise that targets your lower belly and legs. Eating junk food is not the only reason behind the extra body fat. These next few exercises are recommended by Marissa West, CPT and nutrition specialist, founder of West Kept Secret. Raise your right knee up as you bring it toward your chest; at the same time, move your left elbow across your body to touch your right knee. Contract your core as you bend or “crunch” your upper body to your right side so that your right elbow moves toward your right hip. The first few exercises are brought to you by Garcia. “Standing exercises involve dynamic and functional movements compared to those exercises being done on the ground. Whether you're following a strength training for beginners guide or are familiar with lifting dumbbells and kettlebells, strength training is a fantastic way to maintain and build lean muscle tissue. 'There are plenty of benefits of cycling; it is an aerobic workout that's brilliant for increasing your body temperature, improving endurance and helping support the cardiovascular system,' explains says trainer and founder of Glam Fit Jenna Rigby. How to hit your body composition and fitness goals sustainably Standing hip abduction or a standing abductor exercise can be done with a chair. In case you cannot maintain your balance during this standing workout, you can also use a wall or sturdy chair for support. Day 7: Cardio—Elliptical They are designed to maximize calorie burn without the need for any equipment. Losing weight is done best when it's done steadily, around 1 to 2 pounds each week, with healthy changes to your lifestyle. A heart rate monitor is one of the more accurate ways to measure calorie burn. Accuracy can vary, so beware of choosing one that estimates your calorie burn too high. Your calorie burn increases during the activity and after it. underrated pilates exercises that strengthen your core without crunches This is probably the easiest and most popular standing exercise to reduce belly fat. So, no matter what your fitness level is, there is an exercise to reduce belly fat for you. This list of standing exercises also includes standing back exercises for seniors and standing abs workout for beginners. Over time, you’ll feel stronger, more confident, and closer to reaching your goal of reducing belly fat. Yes, standing crunches are effective, especially for working your core muscles (abs and sides). You can easily burn calories at home without any gym equipment. Sculpt your legs and burn fat all at once. This one targets your core and keeps you active at the same time. It’s a great move for improving lower-body strength and endurance while promoting fat loss, especially in the glutes and thighs.6254a4d1642c605c54bf1cab17d50f1e This exercise builds both strength and cardiovascular endurance, making it an efficient move for burning fat. This exercise also works on mobility in your hips and ankles, making it a foundational move for any weight-loss or strength-building program. Unlike traditional weightlifting exercises, kettlebell movements often mimic real-life motions, enhancing functional fitness. Kettlebell training is one of the most effective ways to build strength and shed unwanted body fat simultaneously. “They also improve balance, coordination, and functional strength. She secured her first role at Look Magazine, where her obsession with fitness began and she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!. 'If you have less than a stone (14lbs) to lose, I would expect you to have reached your goal around month six of being consistent.' Set a realistic target and work out how much you can lose each week. You’ll cycle through each movement with intensity and purpose, keeping your heart rate high and core engaged. Don’t lift with your arms—let the power come from your legs and core. Kettlebell swings crank up your heart rate while blasting your glutes, hamstrings, and core. Focus on lifting your knee using your core, not momentum. The data suggested that for an average-sized human, 4,000 calories might be the ‘hard limit’ of how much energy the body is prepared to burn in a given day, in the long term. Ideas about the relationship between exercise and weight loss began to shift around a decade ago, following the surprising results of work by an American evolutionary anthropologist named Prof Herman Pontzer. Are all those freezing park runs, punishing functional fitness classes and expensive exercise machines helping us lose weight or not? The more miles on the treadmill, the more calories you burn, the more weight you stand to lose… right? It’s one of the simplest but most effective ways to shred fat using your body weight.The more miles on the treadmill, the more calories you burn, the more weight you stand to lose… right?Kettlebell training is one of the most effective ways to build strength and shed unwanted body fat simultaneously.The kettlebell dead clean is an explosive movement that builds strength and power in the lower body, core, and shoulders.The standing woodchop works your core, glutes, shoulders, and legs all at once.These next few exercises are recommended by Marissa West, CPT and nutrition specialist, founder of West Kept Secret.Standing exercises can be just as—if not more—effective at helping you achieve your fitness goals. Instead, aim to do general full-body exercises that burn fat all-around. There are plenty of guys out there looking to lose some belly fat, and feel better in their body. Standing exercises give you the best of both worlds—burning calories while building muscle that keeps your metabolism going strong. “Let's say you plan to do 500 calories of energy use in the gym,” Gonzalez explains. There are other factors that mean our energy use is not as simple as the numbers our fitness trackers tell us, says Gonzalez. The vast majority of our body’s energy demand comes from the background metabolic activity that keeps all our organs and trillions of cells alive and functioning. The study found that the exercise had virtually no effect on the weight of participants who were women – some even gained weight. The authors at the time suggested the participants may be compensating for the exercise by resting more before and after. “Let's say you plan to do 500 calories of energy use in the gym,” Gonzalez explains.Adding the knee drive lights up your abs and makes it a true fat-burning combo."You will DEFINITELY feel these tomorrow, especially if it's your first time! " she says.Accuracy can vary, so beware of choosing one that estimates your calorie burn too high.Plan your time around which responsibilities you do better with standing or sitting. Belly fat, otherwise known as visceral fat, affects more than how we feel when we look in the mirror. Get free weekly workouts and no-nonsense training insights delivered straight to your inbox. Below, Ghafari breaks down the best standing moves to shrink, tighten, and tone your midsection. How to do this standing leg lifts exercise? 'Swimming for 60-minutes, 3 times per week can significantly reduce body fat, improve flexibility and reduce your risk of heart disease.It burns calories fast, helping reduce body fat, including belly fat over time,” says fitness expert Abhi Singh Thakur.The kettlebell around the world exercise is a fantastic core stabilizer that also works the shoulders, arms, and upper body.Men did lose weight, but the average amount of weight lost was around 4kg (8.8lb) – not a particularly pleasing amount for overweight people after more than 200 exercise sessions.When your heart rate is lower, you burn fewer calories.Check out MH Body Recomposition Central, which features a full workout program, meal plan, and more to help you accomplish your goals. This compound move fires up your legs, glutes, and core all at once. The standing version adds an extra challenge for balance and posture. The standing bicycle twist sculpts your abs without ever lying down. Skater hops blast your legs and core while pushing your heart rate through the roof. Gradually lower the weight down your leg toward the ground. Hold a heavy dumbbell at the side of your body, making sure your palm faces your thigh. Begin the standing wood chop by assuming a split stance with one leg forward. Start standing leg raises by putting your hands on your hips and placing your feet shoulder-width distance apart. Incorporating the right kettlebell routine can boost fat loss by keeping your heart rate high while building muscle. The dynamic nature of kettlebell exercises requires you to maintain balance and stability throughout, promoting core engagement with every move. You’ll feel your core working to stabilize and your heart pumping, making this a go-to for fat-burning intensity. Hydrate well, maintain proper form throughout, and consult with a physical therapist, personal trainer, or strength coach if unsure about any exercise. Choose from the cardio exercises listed above, and do 30 to 35 minutes daily. Perform the same exercises from days one through three, days eight through 10, and days 15 through 17. But there’s evidence exercise can actually help counteract this slowdown – and regulate the changes in appetite that follow a diet. You are exercising to become fitter, to improve how your body and its metabolism functions.” But experts across the board, including Pontzer, agree that the worst thing to take away from all this is that exercise is pointless. 'Pilates is an excellent, low-impact way to tone and strengthen the body,' says PT and founder of the Body Beautiful Method, Aimee Victoria Long. Focus on the more vigorous yoga flows – Vinyasa and Ashtanga – for a higher calorie burn, or slower-paced classes – Yin and Restorative – to counteract the other forms of exercise you're doing. You can also add in intervals – going fast for a certain period of time before slowing down for a set duration – to make your own HIIT workout. 'Skipping for 15 minutes can burn up to 300 calories,' Campus continues. 'To build and maintain muscle, you need to place greater stress on the muscle tissue you already have with weights. 🏃 Step up your fitness goals and improve your overall health from the comfort of your home with our fitness blog. Mountain climbers are fast, core-focused cardio. “Standing bicycle crunch combines core twist with leg lift. The difference lies in doing it while standing. It is low impact, but helps in toning and calorie burn when repeated. The body doesn’t burn fat from specific areas because you work on just that area. So if I do only crunches and planks I’ll erase belly fat and have a sick set of abs? This is your starting point in your journey to drop belly fat, and fat in general. Standing exercises are more sustainable over time as they have a lower impact on the joints. Continuing to burn calories after exercise is known as excess post-exercise oxygen consumption (EPOC). Standing exercises, like kettlebell swings, squats, or overhead presses, engage more muscle groups than running. Well, learning how to lose weight is a different beast to learning how to lose body fat.Do 2 to 4 rounds depending on your fitness level.And there are a number of other things that we tend to believe about exercise that don’t quite match up to the reality of what is happening in our bodies.A 10-Minute Bodyweight HIIT Workout To Maximize Belly Fat LossThis exercise is excellent for building a strong posterior chain and improving functional strength.Standing burned an additional eight calories, and walking burned a total of 210 calories per hour. The liver and brain are particularly energy hungry, and the calories burned by our bodies just while sleeping can make up almost half our total energy expenditure in a 24-hour period. But regardless, evidence quite clearly shows that diet is far more important than exercise for those hoping to lose weight. In terms of being able to create an energy deficit to lose weight, diet is by far the bigger lever.” The first few exercises are brought to you by Garcia.You’ll cycle through each movement with intensity and purpose, keeping your heart rate high and core engaged.This one’s a total workout in itself!The kettlebell push press is a compound movement that works the shoulders, triceps, and core while also activating the legs and glutes.Standing exercises are a simple and effective way to get started, requiring no special equipment or large space.It helps stretch and engage lower belly and side muscles.Swing your right leg behind your left leg and your right arm across your body. Again, his studies found that people completing these extraordinary feats didn't burn the additional calories such levels of physical activity would seem to require. After all, most organisms don't want to burn more energy than they can take on board, as doing this regularly would increase the risk that they’ll use up their fuel reserves and starve. In other words, Pontzer suggests your body generally has a set amount of energy to use each day. People walking dozens of kilometres a day to track, kill and haul giraffes back to camp apparently burnt a similar amount of energy on a typical day to Americans with cars, well-stocked fridges and office jobs. They fire up your core, get your heart rate going, and target multiple muscle groups all at once.Are you tired of the same old workout routines that involve endless reps on the floor or hours spent on the treadmill?Scroll up to #3 for our four-week walking for weight loss plan.It’s more about building up muscle mass while limiting extra fat storage.This one rings true with the old saying, “if you don’t use it, you lose it”.There are other factors that mean our energy use is not as simple as the numbers our fitness trackers tell us, says Gonzalez.These exercises are easy to add to your daily routine, whether you’re at home or on the go. As with all exercise, the best one to hit your goals is the one you do regularly. Not mammoth feats that'll push your body to its upper limit. We always recommend seeking advice from a trusted healthcare professional before undertaking a weight management programme. Repeat 10 times for 20 minutes total, focusing on standing cycling. Keep your hands on the handles, and stay standing the whole time. Repeat three times with a one-minute rest between sets. For week two, it’s time to focus on building your endurance, helping your body adapt to the new routine, and increasing your stamina. By moving the kettlebell around your waist in a controlled motion, you engage your entire core, improving rotational strength and endurance. High knees build cardiovascular endurance and work your core, glutes, and legs. Complete four sets with a 15-second rest between sets. Remember to maintain proper form and stay hydrated throughout your workout. Finally, Roberta’s Gym Releases Its First App On The Appstore Next up, plant your feet shoulder-width apart for standing oblique crunches. Perform three sets of 10 to 12 reps per side. Set up for the standing knee-to-elbow crunch by standing tall with your feet shoulder-width apart. For the standing side crunch, plant your feet shoulder-width apart. Straighten your arms ahead of you, and clasp your hands (or incorporate added weight, such as a dumbbell). They help to engage your core muscles, burn calories, and can even boost your overall energy levels. Standing oblique crunch is one of the best exercises for belly fat loss, as it targets the obliques (side abs). Standing march is an effective standing exercise for weight loss. Repeat the workout from days one through three. You can alternate curls one arm at a time if it’s more comfortable. With a dumbbell in each hand, curl both weights up while keeping your elbows at your sides. Control the weight back to the starting position, and repeat. While holding onto the machine, curl one leg at a time. 'For most people I've trained, they've lost around one to two pounds per week,' says Nature's Health Box nutrition and fitness expert, Tom Jenane. 'There is a long list of factors that can affect a person's weight,' explains Harrod. Aim to keep increasing how far you're walking over the 30 minutes and gradually you'll start to see a difference, both in your weight and stamina.' Slow and steady really does win the race and it's no different when starting an exercise regime. "I finally started snatching my core & defining my abs when I swapped crunches for this," she writes. In her viral Instagram posts, she regularly shares all her tips and tricks to staying in shape, and, in a recent one, she reveals the ab exercise that changed the game for her. Kelsey Rose is a fitness trainer with hundreds of thousands of followers on social media. Add in a dialed-in diet and consistent sleep, and you’ve got a full-body attack on belly fat. These movements cook calories, engage your core with every rep, and help you avoid the boredom that kills most fat-loss plans. Remember to keep your focus on your weight loss plan and stay disciplined so you can reach your goal in no time! If you’re looking for a good weight loss workout program that doesn’t require you to jump or run and that is gentle on your knees and legs then today’s your day! That means it doesn’t typically want to go away, and we have to work both smartly and intensely to limit our fat stores. Shedding fat will take more than just putting in work in the gym, though. Incorporate power and force to these movements by adding load or plyometrics, and we theoretically will produce more calorie burn. Think about how a squat involves movement in the hips, knees, and ankles—this requires recruitment from several muscle groups. It utilizes your hips and knees to drive up the weight, engaging your legs and working emphasizing power. But when you take on the notoriously tough exercise, make sure that you don't go overboard. Pushups are a compound movement that require work from your chest, triceps, and core. This is a compound movement that activates several major muscle groups, but it’s a movement that most people don’t do very often. Check out MH Body Recomposition Central, which features a full workout program, meal plan, and more to help you accomplish your goals. Here are a few tips and tricks to shed that unwanted fat, and get you feeling (and performing) your best. Start with light weight first to master the three steps of the exercise and always focus on keeping your core engaged. It’s a staple way to train power, intensity, and multiple energy systems, all of which make it terrifically effective for changing your body composition. It’s that blend of traits that will eventually help you erase excess belly fat. They're simple, but effective, and they'll have you burning calories for hours after they're done. Unhealthy food choices and a sedentary lifestyle are the main causes of weight gain among millions of people. As you work through them, remember that you’re doing something amazing for your body. The best part is that you can do them anywhere, making it easier to stay consistent and committed to your fitness goals. It will recruit your big back muscles to pull, while also challenging your lower body and core to stay in proper position as you progress through the set. Here are the top moves you want to have in your workouts to blast belly fat. Another study, showed that replacing one hour of sitting time with one hour of standing was linked with a 0.21 kg higher body fat reduction. When done in a circuit style with intensity, they spike your heart rate and help create the metabolic demand that’s needed to reduce overall body fat, including visceral belly fat.” Standing exercises can be just as—if not more—effective at helping you achieve your fitness goals. According to Rose, it was due to ditching crunches and starting to do standing core ab exercises instead. Activating muscles increases calorie burn both during and after exercise. Maintain your form and focus on controlled breathing to optimize fat burn and core activation. This standing-only workout takes just 20 to 25 minutes and combines strength and cardio training. If you want a standing leg lifts exercise that is not too difficult, front leg raise is a good option. This is a type of cardio workout you can add to your standing abs workout for beginners. Make health & fitness your top priority with tips on workouts, healthy eating, wellness and more, straight from the experts. These exercises are all about helping you feel better, inside and out.