Millions of people out there are feared of the name gyms and words like ‘high-intensity training’ can scare the daylights out of them. But if you are those who have decided to divorce your sedentary lifestyle and want to start workout, you can begin by trying these simple exercises.

These exercises are aimed at people who know basics of exercise training and don’t have to spend hours in gyms. These simple workouts can also be modified to suit the personal fitness level. Each exercise can be performed for 40 seconds. So, let’s do this.

Jump Rope

Add this wonderful cost effective cardiovascular exercise to your fitness regime. It also improves agility, balance, endurance, muscular strength and helps you burn a lot of calories.

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Push-ups

 The next 40 seconds you will build your upper body and core strength by doing push-ups. Position your hands little wider than your shoulders. Now extend the legs to come in a position where your body is balanced on hands and toes. Inhale while you bend your elbows and lower and exhale while pushing back up.

Wall sits

This is one of the finest exercises to strengthen the thigh muscles and build endurance. Just put your back against the wall or use an exercise ball to get into a position where your knees stand at 90 degrees. Hold on to this position for 40 seconds. If it is tough for you, slightly slide up the wall in order decrease the effort.

Bicycle Crunch

This exercise is best for abs and the muscle at either side of the abdominal muscles. Just lie flat on the floor with your knees bent and lower back pressed on to the ground. Now put your hands back of your head and then slowly bring knees towards the chest, lifting the shoulder blades from the ground.

Now flatten your right leg out to a 45 degree angle to the ground while simultaneously turning the upper part of the body to the left and bringing right elbow towards the left knee. Now switch the position and repeat the same steps.

Triceps Dip

This is a fantastic body weight exercise to boost arms and shoulder strength. You only need a bench nothing else. Grab both the edge of the chairs by both your hands and stretch your legs to place your heels on the ground. Slowly push yourself down until your elbows come in between 45 and 90 degrees. Now slowly push yourself to get into the starting position.

Air Squats

Squats are one of the most effective full body exercises when it comes to building muscle and burn fat. Take a position with your feet hip-width apart and your toes facing straight ahead. Now keep your torso straight and shift your weight on to the heels. Slowly bend your knees and lower the hips towards the surface and rise slowly.

Walking Lunge

This exercise requires your own for strengthening the lower part of the body and increasing the overall flexibility. So how you can do this simple exercise? Just stand with your one leg at forward and the other one at the back. Now come into a lunge position by bending both your knees. But make sure you keep your front and back knee at 90 degree angles. Now move forward with your heels and gently return to the previous standing position.

Plank

This exercise improves your core strength and stability. Get into a front plank position with your forearms and toes on the floor with your torso straight. Your head must be relaxed in this state. Now hold on to this position for 40 seconds. Over the time, you can increase the duration.