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Exercises
Achieve Your Fitness Goals With the write Workouts
Weight loss, muscle gain, or flexibility – find exercises that work for you!"
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Weight Loss Exercises (HIIT, Cardio, Fat Burn)
Engages multiple muscle groups in a single session, improving overall strength, endurance, and coordination.
A practice combining physical postures, breathing exercises, and meditation to improve flexibility, strength, and mental well-being.
Uses only your body weight for resistance, including exercises like push-ups, squats, and planks to build strength and endurance.
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Exercises
Regular exercise and walking help improve heart health, boost energy, and maintain a healthy weight. Staying active reduces stress, strengthens muscles, and enhances overall well-being. A smart fitness routine with daily movement keeps you fit and healthy.
Workout: Running for Endurance & Fat Loss
How to Do It:
🏃 Warm-up (5-10 min): Light jogging + dynamic stretches
🏃 Main Workout:
Beginner: 20-30 min steady pace run
Intermediate: 30-40 min with intervals (1 min fast, 2 min slow)
Advanced: 40-60 min including sprints & hill runs
🏃 Cool-down (5-10 min): Slow jogging + stretching
Benefits:
✔️ Burns calories & supports weight loss
✔️ Improves cardiovascular health
✔️ Boosts endurance & stamina
Exercise: Squats – The Ultimate Lower Body Workout
How to Do It:
(1) Starting Position: Stand with feet shoulder-width apart, toes slightly pointed out.
(2) Lowering Phase: Push your hips back and bend your knees, lowering your body as if sitting in a chair. Keep your chest up and back straight.
(3) Depth: Lower until your thighs are parallel to the floor (or as low as comfortable).
(4) Rising Phase: Press through your heels and straighten your legs to return to the starting position.
(5) Reps & Sets: Perform 3-4 sets of 12-15 reps.
Muscles Worked:
✅ Quadriceps (front thighs)
✅ Hamstrings (back thighs)
✅ Glutes (buttocks)
✅ Core & Lower Back
Benefits:
✔️ Strengthens lower body and core
✔️ Improves balance and mobility
✔️ Enhances fat burning and muscle tone
✔️ Boosts athletic performance
Variations:
🔥 Jump Squats – Add explosiveness for cardio & power
🔥 Sumo Squats – Wider stance to target inner thighs
🔥 Bulgarian Split Squats – One leg elevated for more intensity
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