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5 simple exercises to feel refreshed.

02 Jan 2017

Exercising is a task for most of us, but the good news is that you don't have to spend hours at the gym attached to some elaborate, beeping hunk of metal. Exercises are meant to burn calories and help you lose weight and it can be made interesting using these 5 new and simple ways. You can perform these every day easily and believe me they will not only make you fit but also relax your mind and improve your daily productivity!



Most of us go out of our way to avoid stairs but using them as part of our exercise routine is a great way to lose weight. It can be quickly done with other exercises like walking, skipping and weight training to maximize results!

  • Improves our fitness level

  • Tones and strengthens the legs, tummy and buttocks

  • Can be done by almost anyone, regardless of fitness level

  • As it is a weight-bearing activity, it helps build bone strength

  • Low impact and safe for thick knees

  • Climb the stairs to burn up to 150 calories in 15 mins

  • Running up the stairs can burn up to 150 calories in 10 mins

So next time leave the lift and take the stairs!



Dancing is one of the most refreshing exercises you can do to lose weight. It not only helps you lose weight but also elevates mood and makes you feel relaxed and fresher. You can put on some music of your choice and start dancing on the beats with full energy!

  • Start with a 5-minute warm-up and end with a 5-minute cool-down, continue for 30 minutes, 4-5 times a week.

  • Strive for at least 20 minutes of time with an accelerated heart-rate for 4-5 days a week and burn 150 kcal.

Dance forms like Zumba, Bachata are now widely in practice to maintain fitness and lose weight, making it a better option as compared to the traditional way of exercising.



Pilates is a physical fitness regimen developed by Joseph Pilates, in the early 20th century. It involves Centering- which refers to the powerhouse of your body, the abdomen, lower and upper back, hips, buttocks and inner thighs since all movements begin from here.

  • The regimen of Pilates is based on six principles: concentration, control, centering, flow, breathing and precision.

  • It builds endurance in the legs, abdomen, arms, hips and the back. The idea of Pilates is based on muscle control so that you are in control of your body and not the other way around.

  • A 30-minute session of Pilates can burn up to 200 Kal. Pilates was practiced widely in the western countries and is now gaining popularity in India as well. So, if you are bored of trying the traditional forms of exercise, try PILATES.



Jumping Rope? I know what some of you are thinking right now – but trust me it's not just for kids!

There are only a few people that are aware of jumping rope as an amazing exercise. It improves your heart health, tones your calf muscles and gives an overall exercise to the body. The medium impact of jumping rope increases bone density and isn’t as hard on your joints as running because the effect of each jump is absorbed by both the legs.

  • Gives agility and quickness to an individual

  • Does not involve any equipment and is easily portable

  • Jumping at a very moderate pace burns 10-16 calories per minute

  • Work your jump rope exercise into three 10-minute rounds and burn 480 calories in half an hour!



Sports in any form be it football, volleyball, basketball or tennis are very engaging and make you feel lively. Most of the sports are generally played with others so that it helps to keep us motivated and helps build team spirit. This allows us to focus on other goals than just losing weight and being fit.

  • Any sports activity can help you burn calories and improve endurance.

  • It improves the circulation of blood to keep your heart healthy and strong.

  • Sports activities like football, basketball or single tennis can burn up to 150 calories in 17 minutes, and Volleyball can burn up to 150 kcal in 31 minutes. 



It is of utmost importance that we contact our physician before starting any form of physical activity for the first time. Those individuals having back pain, orthopedic issues or any other health- related comorbidities are advised to take appropriate care before doing any of these activities.


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