13 High-Intensity Exercises That You Should Know

The following are the high-intensity exercise for quick weight loss:

1. Burpees

   A full-body exercise that could be performed anywhere at any time is the burpees. They are a better technique to raise your heart rate and build muscle.

   Burpees could be done as part of a workout routine or as a standalone exercise.

   Here’s how to do a burpee:

   • Your feet should be shoulder-width apart as you stand at the beginning.
   • Lower your body into a squat position.
   • Place your hands on the ground in front of you and kick your feet back so that you are in a push-up position.
   • Lower your body down to the ground.
   • Explosively jump your feet back to the squat position.
   • Stand up and repeat.

2. High Knees

   High knees are a Plyometric exercise that helps improve your vigor and could be used as a warm-up or as a main exercise. The main benefits of high knees are to improve your:

   • Cardiovascular endurance
   • Leg Strength
   • Core stability

   To do high knees, stand upright with your feet shoulder-width apart. From here, lift your right knee up towards your chest and quickly bring your left leg up to meet it.

   As you do this, drive your arms forward and up so that your hands meet in front of your chest. Repeat this movement as quickly as you could for 30 seconds to 1 minute.

3. Lunge Jumps

   Lunge jumps are a type of plyometric exercise that could help improve your power. They are often used by athletes to help improve their performance in sprinting and jumping activities.

   To do a lunge jump, start in a split stance with your left leg forward and your right leg back. From here, jump up and switch your legs in mid-air, landing in a split stance with your right leg forward and your left leg back.

   Repeat this jump for 10-12 reps before switching sides and repeat this jump for 10-12 reps before switching sides and leaping with your right leg forward.

4. Jumping Jacks

   Jumping jacks are a simple and effective way to increase your heart rate and get your blood flowing. You could significantly enhance your coordination and agility by using them.

   Simply place your feet together and hold your arms out to the sides to perform a jumping jack.

   Jump up after that, extending your legs to the sides and raising your arms above your head. Jump back to the starting position and repeat.

   Jumping jacks could be a better way to warm up before a workout or to get your heart pumping during a break in your day.

5. Mountain Climbers

   Mountain climbers are a type of cardio exercise that could help you improve your endurance and strength. Practically anywhere could be used to perform the exercise, which is easy to do.

   To do a mountain climber, start in a plank position with your hands on the ground and your feet shoulder-width apart.

   Then, bring one knee up to your chest and return to the starting position. Legs should be switched every 30 to 60 seconds.

6. Rope Jumping

   Rope jumping is a significant way to get a full-body workout. Additionally, it is an effective approach to enhancing cardiovascular health.

   Rope jumping is a relatively simple activity that could be done almost anywhere. A rope and a location to leap are all that are required.

   If you have never tried rope jumping before, here are a few tips to get you started. To begin with, choose a rope that is the appropriate length for you.

   The rope should be long enough so that when you stand in the middle of it, the ends reach up to your armpits. Next, tie a knot in the rope to create a loop. Now you are ready to start jumping.

   When you are rope jumping, be sure to keep your feet together and your knees slightly bent. You should also land lightly on your toes.

   To make the game more challenging, you could try jumping rope while holding weights in your hands or while wearing a weighted vest.

7. Push-Ups

   The push-up is a classic exercise that has been used for centuries to build strength and endurance. This exercise could be performed using bodyweight alone or with added resistance, such as dumbbells or a barbell.

   There are many benefits to performing push-ups regularly. Push-ups could help to improve muscular strength and endurance, as well as increase bone density.

   Additionally, push-ups may also help to improve cardiovascular health and reduce the risk of chronic diseases.

   When performing a push-up, you should bear a few important considerations in mind. First, make sure your hands are placed shoulder-width apart. Second, maintain a strong core throughout the exercise.

   Third, lower your body down until your chest is just above the ground. And fourth, exhale as you push back up to the starting position.

8. Side Jackknife

   The side jackknife is a gymnastics move that is often used as a transition from one move to another. It is a relatively simple move to execute and could be mastered with some practice. Here is a step-by-step guide on how to perform a side jackknife:

   • Start by standing upright and bringing your feet close together.
   • Bend forward at the waist and place your hands on the ground.
   • Kick your legs up into the air so that you are in a handstand position.
   • From this position, quickly tuck your knees into your chest and roll over onto your side.
   • Extend your legs and return to a standing position.

   
   With some practice, you will be able to execute this move flawlessly.

9. Russian Twist

   The Russian Twist is a popular exercise that helps to strengthen the core muscles. It is often used in fitness classes and workout routines.

   Begin by bending your knees and placing your feet flat on the ground while sitting on the ground. Using the ground behind you as support, place your hands there.

   Then, use your abdominal muscles to twist your torso to the left and then to the right. If you want a certain number of repetitions, keep twisting side to side.

   The Russian Twist is an effective exercise for toning the core muscles and improving balance and flexibility.

10. TRX Pull-up

    The TRX pull-up is a challenging and effective exercise that could be used to develop upper body strength.

    This exercise could be performed with or without a TRX system, but using a TRX system will provide additional stability and support.

    To perform a TRX pull-up, start by standing underneath the TRX system with your feet shoulder-width apart. Grab the handles of the TRX system and place your palms facing away from you.

    Pull yourself upwards by engaging your core muscles until your chin is over the bar. Return to the beginning position gradually and then slowly lower yourself there to repeat.

11. Bicycle Crunches

    Bicycle crunches are a type of abdominal exercise that helps to strengthen and tone the muscles in your core.

    To do a bicycle crunch, start by lying on your back on a mat with your knees bent and your feet flat on the ground. Place your hands behind your head and slightly tuck your chin to avoid straining your neck.

    From this position, lift your shoulders off the ground and rotate your torso to the left, bringing your right elbow to your left knee.

    Once you’ve done that, turn to the right while bringing your left elbow to your right knee. For an additional 30 seconds, alternate the sides.

    If you are just starting out, you may want to hold each side for a count of five before switching.

12. Flutter Kicks

    Flutter kicks are a type of exercise that is often used in physical therapy or as part of a workout routine.

    The movement involves lying on your back and kicking your legs up and down in a quick, repetitive motion. Flutter kicks could be beneficial for a number of reasons.

    They might help to increase the range of motion in the hips and legs, strengthen the muscles in the core and lower body, and improve circulation. Additionally, flutter kicks could help to improve coordination and balance.

13. Jump Squats

    Jump squats could help you build strength and stamina. They are often used in sports training programs to help athletes improve their performance.

    Jump squats are a simple exercise to perform and only require a small amount of space. They could be performed at home, in the gym, or even outside. All you need is a small area to jump and land.

    To do a jump squat, start in a regular squat position with your feet hip-width apart and your hands at your sides.

    Then, jump up as high as you could while keeping your chest up and your core engaged. Bent your knees as you softly land, then do it again.