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Best Cross Functional Exercises You Can Do At Home


1. Jump Squats

Squat normally then spring up into a jump.
Approximate calories burnt in ten minutes: 100

2. Burpees

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core. Jump your feet back so that they land just outside of your hands. Reach your arms overhead and explosively jump up into the air. Land and immediately lower back into a squat for your next rep.
Approximate calories burnt in ten minutes: 140

3. Skipping

It’s like how you skipped when you were a kid. All you need is a good skipping rope and some room.
Approximate calories burnt in ten minutes: 125

4. Jumping Jacks

Stand with your feet together and your hands at your sides. Simultaneously raise your arms above your head and jump up just enough to spread your feet out wide. Without pausing, quickly reverse the movement and repeat.
Approximate calories burnt in ten minutes: 93

5. Russian Twist

Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of the chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to centre, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation.
Approximate calories burnt in ten minutes: 162

6. Lunges

Keep your upper body straight, with your shoulders back. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Repeat.
Approximate calories burnt in ten minutes: 90

7. Deadlifts

You don’t have to use heavy weights to start up. Use light weights as it could affect your back. Stand tall with a straight back.
Grab the weights. Lean over without bending your legs. Then bend your knees slightly. Lift your chest. Straighten your back by raising your chest. Take a big breath, hold it and stand up, with the weight.
Approximate calories burnt in ten minutes: 70

All you need to do in addition to this is eat clean and drink lots of water.