7. Air squats
Air squats work the thigh muscles, hamstrings, quadriceps, and glutes. Since good balance is required, they are an excellent way to engage the core muscles as well.
To perform:
- Keep feet at shoulder width apart and pointed straight ahead.
- When squatting, the hips will move down and back.
- The lumbar curve should be maintained, and heels should stay flat on the floor the entire time.
- In air squats, the hips will descend lower than the knees.
Intermediate exercises increase the intensity of the workout to get the heart pumping and the body moving.
8. Jogging in place
Jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity.