10 body composition exercises

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If you would like to lose weight, all you should do is simply to change your diet. However, if you would like both to lose weight and keep the muscle along the way, you should do body composition exercises. It is certainly not as complicated as it sounds. You can even get in touch with the best female personal trainer Dubai has to offer and you will reach your goal with no great effort.

Include burpees in your workout routine

This is quite a simple exercise for which you are not going to need any kind of equipment. Of course, if you have a yoga mat, feel free to use it. You should start in the plank position. Your toes and palms should be on the ground and your body in a horizontal position. After that, bring your knees to your chest and plant your feet on either side of your hands. You should complete 3 sets of 10 repetitions.

Pushups are among the best body composition exercises

Even though this is a traditional exercise, it is still very efficient. It will strengthen not only your shoulders but also your core. However, there is one thing you should bear in mind in order to make it even more efficient.

Push-up
Push-ups are still among the best body composition exercises- make sure include them in your workout routine

Make sure you clench your glutes together and keep your back flat. In this way, you will engage all necessary muscles and you will get in shape in a short span of time.

Interval training can also be of great help

This kind of training is great because it elevates your heart rate and calorie burning. This effect will last for a long time, even after you finish exercising. In order to do it properly, use a treadmill and start out at 3 mph. After 1 minute, increase to 7 mph and maintain it for 30 seconds. Drop your speed back to 4 mph and then alternate 15-second segments at 4 mph with 30-second segments at 7 mph.

Include walks in your daily routine

Walking on a daily basis has quite a number of benefits. First of all, you will get to lower your blood pressure. In addition to this, you will maybe make new friends who also like walking and you will always have company. But, what is more important, your body will look great and you will feel better than ever.

You should also include weighted squat jump

The weighted squat jump is one of the top 10 glutes exercises. Get a yoga mat and light weights and start by standing with your feet slightly wider than your shoulder-width. Drop your bottom down to knee height. After that, push yourself back upright and keep your chest out and shoulders back.

A woman on a mat
You should use a yoga mat for this exercise while weights are optional

Perform 5 sets of 25 repetitions, but if you are a beginner, feel free to adjust these numbers to your possibilities.

Explosive lunge jump – among top body composition exercises

In order to do this exercise correctly, stand upright with your feet shoulder-width apart. Take a large step with your right leg and drop your bottom so that your left leg kisses the ground. Push your weight down through your right heel and stand back upright. Pay attention to your torso and resist the urge to drop it. One set of this exercise should have 30 repetitions, so you should feel free to adjust the number of sets.

If you go to the gym, do not avoid leg press

This is a great exercise for your legs. There is nothing to worry about even if you are just starting with workouts. You will be able to set the weight that suits you best and you will not hurt yourself. However, this is an exercise you can do only if you go to the gym. In this case, you should not skip this exercise. As a matter of fact, you should think about eating some high-fiber foods that will help you reach your goal.

Do not forget about sit-ups

If you would like to focus on abs workout, sit-ups are exactly what you need. In addition to this, it is also one of the best body compositions exercises you can do.

A woman doing sit-ups
Sit-ups are also quite beneficial- you will get to both lose your fat and to build up your abs

For a start, you can do 3 sets of 10 repetitions. As time goes by, feel free to increase the number of repetitions first, and later you can even increase the number of sets.

Yoga will also help you reach your goal

Doing yoga is certainly great for both your mental and physical health. Since your goal is to get in shape, this is going to be a bonus. Feel free to practice yoga every day and you will see the first results quickly. Another great thing about it is the fact that you do not need any kind of equipment, just a yoga mat.

You should go swimming often

Swimming is yet another exercise that can be of great help. In case you like it, feel free to go to the nearby swimming pool or to the beach if the weather is nice. You will get to kill two birds with one stone- your body fat will be lowered while your muscles will be in better shape. You can combine swimming with another activity of your choosing and your body will look perfect.

We have presented you with 10 body composition exercises. Now, it is only up to you which one you are going to choose. Feel free to include several of them in order to find out what combination suits you best. Remember that it is only up to you whether the goals will be achieved or not. Discipline makes a great difference.

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