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Intense exercises and its benefits

image: © Andres Rodriguez  / Fotolia

image: © Andres Rodriguez / Fotolia

If you want to lose your weight, or to get a flat belly or йуст to stay fit, you have to do intense workouts. Low intensity will not help you to achieve your aims within a short span of time. Try only high intensity workouts if you need results faster. You can try the following exercises to lead your way to fitness.

  • Push-up:

Push up is one of the best exercises that works your entire body and it is considered to be as the great exercise for the belly. Performing push ups are simple. Lie on the floor with palms pointing outwards, then keeping the butts, shoulders and knees aligned slowly raise your body, then come down. Repeat this cycle. In the beginning try with 5-10 push each set of 3. Take a rest on alternate days.

There are various types of push-ups. They are considered to be as the best intense workouts, you can perform once you get required strength and endurance.

You can add intensity of the push ups by adding weight and tying different types of push-ups. Widegrip push ups works for your biceps and shoulders.In diamond push ups, palms are closer to each other and it is placed under the chest. This works for your triceps. Front clap is another variation. In this while pushing up you can clap and then return to the original position. You ca also try inclined and declined push-ups as well. Al these exercises will cover your entire body and that will improve your overall appearance and that will boost your confidence.

Benefits of doing push ups:

  • Work out your entire body.
  • Helps to get a flat belly.
  • Increases your strength and endurance.
  • Lose weight.
  • No need to spend money .
  • You can do anywhere and anytime.
  • Helps to prevent injuries.


  • Squats:

It is called as King of exercises, which helps you to lead a healthy and happy life. While doing squats, your leg, core and hip strength have to be more stabilized. You can perform squats with or without weights. It is always recommended to perform squats without weights first. Once your leg and back gets the required strength, you can add weights increase the intensity.

While performing squats, you must follow the proper form for better results. Otherwise you are going to suffer with your body. At first, relax your muscles and stand straight. Interlock your hands behind your neck or your both arms keeping parallel to the floor, lower down your knees. You have to bend the knees until your thighs are parallel to the floor.hold that position for a few seconds and then repeat the cycle. Your head and spine should be straight while doing squats. The intensity of this exercise can be increased by adding some weight in your hands and doing squats. You can also try barbells to do squats. Start with low eights and then add weight as you go up after getting the required endurance and strength.


  • Builds muscle and hence burn more calories.
  • Works entire body. It mainly targets your leg muscles.
  • Helps to get a flat belly and reshape your backside.
  • Helps to release hormones that are needed for your muscles.
  • Improves metabolism
  • Real world activities will become so easier as a result of doing squats.
  • Helps to maintain body balance and mobility and helps to stay free from injuries.


  • Hanging Leg Raises          

This is one of the hardest exercises for the belly. It targets your lowe belly muscles and helps to get a flat belly.Try hanging on a hanging bar and slowly bend your knees and bring towards your chest without involving any other part in your body.This helps to make you swing. Hold this like for some time and take rest and again repeat these things. You can do 10-12 reps of 3 sets.


  • Lunges

Lunges are the best exercises that works your legs.You all know, it’s not possible to remove fat from a particular area. Even though lunges targets your legs.It helps burning fat from other parts of the body like butts,hamstrings and helps to get a flat belly. Start doing lunges in such a way that, you have to stand straight at first at a shoulder width apart. Try to bend your knees perpendicularly, one knee should be moved towards the ground and the other knee bending in its place.Try with alternate legs. Dynamic lunges are also effective. In dynamic stretching you can walk while doing lunches. If you add some weights in your hands. That will increase the intensity and helps burn more fat quickly.




  • It targets your entire lower body muscles.
  • Helps burn fat quicker
  • Helps to get a flat belly and a nicely structured lower body


  • Sit ups

Lie flat on the floor.Bent your knees and your ball of the feet must be placed on the ground.Keeping your arms crossed or interlocked behind head or over the chest. Then tight your belly muscles. Slowly raise your head and then shoulders. Contract your belly muscles and bend knees. Hold this position for a few second and return to the original position.

The major benefits of sit ups are it works for your stomach, and all other upper body muscles. It also helps build strength and stamina. It helps to burn belly fat quickly and helps get a flat belly.

Here is an  example for general workout plan:

Day 1:

  • Warm up your body and do some stretching exercises
  • Do 8-10 push ups of 3 sets
  • Hanging leg raises. Repeat 3 sets of 8-15

Day 2:

  • Squats with or without weights. 5 sets of 6 reps
  • Lunges 3 sets 10 reps with each leg
  • Sit ups 2 sets of 6-10 reps.

Day 3 and Day 4:

  • Complete rest

Day 5 and 6 and 7:

  • Repeat of day 1 and day 2 and 3

Continue this exercise for at least 1 month. You will then get the required strength to increase the intensity of these exercises.

Never cheat yourself. If you want your dreams come true within a quick time, you have to work out hard and get that beautiful body.