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6 Best Anaerobic Exercises for Beginners

Anaerobic exercises are performed quickly, vigorously, and without paying attention to breathing. (Image via Unsplash/Pavigym Prama)
Anaerobic exercises are performed quickly, vigorously, and without paying attention to breathing. (Image via Unsplash/Pavigym Prama)
Divya

Both aerobic and anaerobic exercise benefit your body differently and engage it in various ways. Neither form of exercise is objectively "better" than the other, but your particular fitness objectives may influence whether you choose to do aerobic or anaerobic training (or both).

Anaerobic exercises let your body burn fat through short and powerful workouts. They are fantastic for increasing stamina and agility and are good for general health.

Anaerobic exercises are performed quickly, vigorously, and without paying attention to breathing. Some of the key examples of anaerobic exercises include HIIT, sprinting, and weightlifting.

Best Anaerobic Exercises

Continue reading if you're unsure of how to begin an anaerobic workout. Six excellent anaerobic exercises to incorporate into your routines for increasing endurance, gaining muscle, and burning fat are listed below:

1. Jumping Rope

One of the best aerobic exercises for beginners is skipping or jumping rope. It is a full-body exercise that mostly uses your arms and legs.

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Here’s how you should do it:

  • The handling ropes should be held in each of your hands while you stand straight with your feet hip-width apart.
  • As much as a foot away from your body, keep your arms straight at your sides. On the other hand, the rope ought to dangle behind you.
  • Start jumping by swinging the rope over your head with your hands and wrists. Instead of using your arms excessively, try to rotate using your wrist.

2. Squat Jump

The squat jump can be a part of any at-home anaerobic exercise program. It can aid in boosting blood flow and enhancing oxygen delivery to the muscles. Multiple muscles are worked simultaneously by the squat jump, particularly those in your lower body.

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Here’s how you should do it:

  • Place your feet shoulder-width apart as you stand upright.
  • Keep your hands firmly clasped in front of your body while bending your elbows.
  • In order to jump as high as you can, push your hips back, stoop until your buttock is parallel to the ground, and then land on your feet by pressing your heels to the ground.
  • In 20 to 30 seconds, perform as many reps as you can as quickly as you can.

3. Lateral Run

When performing lateral runs at home, you may drastically raise your heart rate and blood flow, which helps your body utilize oxygen more effectively. The anaerobic lateral running workout strengthens your entire body, but especially your lower body.

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Here’s how you should do it:

  • Pump your arms and legs while standing erect in a 5-10 meter range, quickly swaying from side to side.
  • After you've traveled a certain distance, halt, drive your inside knee up, and then press off with the other leg to laterally run to the opposite side.
  • For 30 seconds, swiftly repeat from left to right and from right to left.

4. Burpees

Try burpees if you're a fitness fanatic who works out at home without any equipment. Burpees help you build muscle, burn a lot of calories, and shed pounds.

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Here’s how you should do it:

  • Keep your shoulders wide and posture upright.
  • Jump as high as you can and extend your arms straight aloft at the same time.
  • At the same time as you plant your feet on the ground, bend your knees and place your hands on the floor.
  • To get into the high plank posture, now kick your leg behind you.
  • Do one full push-up after which you should perform the same exercise in the opposite direction.
  • Perform for 20-30 seconds as quickly as you can.

5. Lunges

Lunges work the muscles in the lower body. They assist in enhancing your balance much like squats do.

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Here’s how you should do it:

  • Take a large stride forward while maintaining a straight spine to complete lunges.
  • The front knee should now be bent 90 degrees.
  • Slowly lower your back knee while maintaining balance on your back toes.

6. Push-Ups

When done quickly or at your highest heart rate, push-ups are a great anaerobic exercise. You can strengthen and tone your upper body by performing push-ups.

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Here’s how you should do it:

  • To perform a push-up, assume a high plank position.
  • Squat down until your chest is a few inches off the floor.
  • Then, press yourself back up to the high plank position. Your one rep is complete!

Wrapping Up

If you want to build your own anaerobic workout, try combining a few of the aforementioned exercises to come up with a successful regimen.

When performing your preferred exercises, be sure to vary the muscle areas you work in. A combination of push-ups, pullups, squats, and sprints can be a terrific choice if your goal is to produce a full-body exercise.


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Edited by Ramaa Kishore

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