Six exercises that can help you tone up and lose weight – Guide by Brian C Jensen

Aerobic exercises are the best known for losing weight; they are good if done in large quantities. But there are many other types of exercises that can help you lose weight.

Some people say it is almost impossible to tone up without aerobic exercises, but this article shows otherwise.

Here are six exercises that can help you tone up and lose weight by Brian C Jensen:

1) Push ups

Push-ups are effective against fat around your whole body because it works major muscle groups which increases your metabolic rate and burns fat faster. To exercise all the muscles in your arms and back push yourself off from a wall or exercise bench with hands slightly wider than shoulder length apart and keeping your arms straight lower your body until elbows form right angles then slowly press upwards until your arms are straight.

2) Lunges

Lunges are effective at toning up your thigh muscles by using the same principal as push-ups to work major muscle groups. To tone your thighs stand with feet together then take one large step forward with right leg then bend both knees until left knee hovers just above ground then press upwards returning to starting position. Repeat on opposite side. Make sure you keep your head up and stomach pulled in when doing lunges. If you want an even better workout for your thighs do split squats where you lunge down so that back leg is resting on ball of foot instead of doing regular lunges which has front leg resting on ball of foot throughout exercise or do reverse lunges where you begin with front leg resting on ball of foot and lunge backwards.

3) Sit ups

Sit-ups tone your whole abdominal area and help you lose weight fast if done properly because it increases your metabolic rate by quickly tightening and burning fat cells. To exercise your abs lay flat on back with feet together hands behind head then tighten stomach muscles and curl up upper body as far as you can go then slowly lower yourself to starting position. Don’t stop at first sign of difficulty, keep going until you cannot do another sit-up without strain or discomfort. If you want an even better ab workout for a firm midsection do crunches which are a more difficult sit up where instead of putting hands behind head put them beside hips with fingers facing outwards?

4) Burpees

Burpees tone your arms, legs and whole body by working major muscle groups quickly. To do a burpee stand with feet shoulder length apart then jump up with hands over head then when you land in squat position put hands on ground and kick both legs behind you so you are in push-up position then push yourself upwards until standing straight. Make sure when jumping you use your full force to jump as high as possible and when doing squats go down until thighs are parallel to ground and when pushing yourself up use stomach muscles instead of just using your arms. Finally rest for a minute before repeating exercise. If this is too difficult do regular pushups instead of jumping into push-up position or if it still seems too difficult do a half burpee where you only do the squat, push-up and stand up parts.

5) Plank

The plank is a great exercise for your arms, shoulders, and chest and stomach muscles. To do a plank position yourself on elbows and toes then hold your body in straight line from head to heels while tightening stomach muscles. Make sure you keep your back straight and don’t let your hips sag or raise. Hold the plank for 30 seconds to one minute then rest for 30 seconds before repeating exercise. If this is too easy try doing side planks which are done by lying on one side with elbow directly under shoulder then stacking feet on top of each other then lifting hips off ground and holding for 30 seconds before repeating on opposite side.

6) Squats

Squats tone your thighs and butt by working both upper and lower leg muscles. To do squats stand with feet together then keeping back straight, bend your knees until thighs are parallel to ground then slowly press upwards returning to starting position. Keep weight on heels instead of toes when doing squats so you don’t put too much stress on them. Also make sure to tighten stomach muscles while doing squats to help keep back straight. If this is still too difficult for you try squatting down until knees form right angles then standing up normally or just do regular lunges where you lunge forward with one leg then the other instead of going into a full squat or do calf raises where you stand with feet length apart then rise onto ball of feet and hold for a few seconds then lower heels below ground.


Brian C Jensen says six simple exercises that tone your whole body. These exercises can be done anywhere with very little equipment needed and are a great way to start or add to your current workout routine. So what are you waiting for, get started today!

Remember to always consult with a doctor before starting any new exercise routine. If you experience any pain or discomfort while doing these exercises stop immediately and consult with a doctor. These exercises are not suitable for everyone and may not be appropriate based on individual health conditions. Be safe and have fun!