12 Exercises that start with B (How to, Muscles Worked, Calorie Burn)

Welcome to a comprehensive guide featuring twelve beneficial exercises that begin with the letter “B.” These exercises are designed to target various muscle groups, improve strength, flexibility, and enhance overall fitness.

Whether you’re a fitness enthusiast or a beginner, incorporating these exercises into your workout routine will add variety and challenge to your fitness journey.

In this detailed content, we will explore the proper techniques for each exercise, evaluate their intensity levels, analyze the muscles they target, and estimate the average calorie burn associated with each activity.

Let’s dive into the world of beneficial exercises that start with B!

1. Burpees

How To: Burpees are a dynamic and full-body exercise. Start by standing with your feet shoulder-width apart.

Lower your body into a squat position and place your hands on the ground in front of you. Kick your feet back into a plank position, perform a push-up, then quickly return your feet to the squat position.

Explode upwards into a jump, reaching your arms overhead. Land softly and immediately go into the next repetition.

Intensity Level: Burpees are suitable for intermediate to advanced fitness levels, as they require cardiovascular endurance and full-body strength.

Muscles Worked: Burpees engage various muscle groups, including the legs, core, chest, shoulders, and arms. They also provide an excellent cardiovascular workout.

Average Calorie Burn: A 15-minute session of burpees can burn approximately 100 to 150 calories.

2. Bicep Curls

How To: Bicep curls are a classic resistance exercise that targets the biceps. Stand with your feet shoulder-width apart and hold dumbbells in each hand, with your palms facing forward.

Start with your arms fully extended by your sides.

Curl the dumbbells towards your shoulders by bending your elbows. Lower the dumbbells back down with control.

Intensity Level: Bicep curls are suitable for all fitness levels, as the intensity can be adjusted by controlling the weight and the number of repetitions.

Muscles Worked: Bicep curls primarily target the biceps.

Average Calorie Burn: A 15-minute session of bicep curls can burn approximately 30 to 50 calories.

3. Box Jumps

How To: Box jumps are a plyometric exercise that targets the lower body and cardiovascular system. Stand in front of a sturdy box or platform.

Lower your body into a squat position, then explode off the ground and jump onto the box, landing softly with both feet on top.

Step back down or jump back down to the starting position and repeat.

Intensity Level: Box jumps are suitable for intermediate to advanced fitness levels, as they require explosive power and lower body strength.

Muscles Worked: Box jumps primarily target the quadriceps, hamstrings, glutes, and calves. They also provide an excellent cardiovascular workout.

Average Calorie Burn: A 15-minute session of box jumps can burn approximately 100 to 150 calories.

4. Bridge Exercise

How To: The bridge exercise targets the glutes, hamstrings, and core. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.

Place your arms by your sides with your palms facing down. Press through your heels and lift your hips off the ground until your body forms a straight line from your shoulders to your knees.

Hold this position for a few seconds, then lower your hips back down with control.

Intensity Level: The bridge exercise is suitable for all fitness levels, as it can be modified based on your core strength.

Muscles Worked: The bridge exercise primarily targets the glutes and hamstrings.

Average Calorie Burn: A 15-minute session of the bridge exercise can burn approximately 50 to 70 calories.

5. Bear Crawls

How To: Bear crawls are a bodyweight exercise that targets the shoulders, core, and overall stability. Start in a plank position with your hands directly under your shoulders and your knees under your hips.

Lift your knees slightly off the ground, maintaining a tabletop position. Crawl forward by moving your right hand and left foot simultaneously, then your left hand and right foot.

Keep your core engaged and maintain a steady pace.

Intensity Level: Bear crawls are suitable for all fitness levels, as they can be adjusted based on your core strength and stability.

Muscles Worked: Bear crawls primarily target the shoulders, core, and stability muscles.

Average Calorie Burn: A 15-minute session of bear crawls can burn approximately 70 to 100 calories.

6. Back Extensions

How To: Back extensions are a targeted exercise for the lower back and glutes. Lie face down on an exercise mat with your legs extended and your arms by your sides.

Lift your chest and upper body off the ground by engaging your lower back and glutes. Keep your neck in a neutral position and avoid arching your back excessively.

Lower your upper body back down with control.

Intensity Level: Back extensions are suitable for all fitness levels, as they are a gentle and controlled exercise.

Muscles Worked: Back extensions primarily target the lower back and glutes.

Average Calorie Burn: A 15-minute session of back extensions can burn approximately 30 to 50 calories.

7. Bicycle Crunches

How To: Bicycle crunches are an effective core exercise that targets the abs and obliques. Lie on your back with your hands behind your head and your legs lifted off the ground, knees bent at a 90-degree angle.

Bring your right elbow towards your left knee while extending your right leg straight.

Twist your torso and switch sides, bringing your left elbow towards your right knee while extending your left leg straight. Continue alternating sides in a controlled motion.

Intensity Level: Bicycle crunches are suitable for all fitness levels, as they can be modified based on your core strength.

Muscles Worked: Bicycle crunches primarily target the abs and obliques.

Average Calorie Burn: A 15-minute session of bicycle crunches can burn approximately 50 to 70 calories.

8. Ball Slams

How To: Ball slams are an explosive full-body exercise. Stand with your feet shoulder-width apart, holding a medicine ball or slam ball in front of you.

Lift the ball overhead, then slam it down to the ground with force, using your entire body to generate power.

Catch the ball as it bounces back and repeat the motion.

Intensity Level: Ball slams are suitable for intermediate to advanced fitness levels, as they require explosive power and full-body strength.

Muscles Worked: Ball slams engage various muscle groups, including the shoulders, core, back, and legs. They also provide an excellent cardiovascular workout.

Average Calorie Burn: A 15-minute session of ball slams can burn approximately 100 to 150 calories.

9. Bent-Over Rows

How To: Bent-over rows are an effective back and arm exercise. Stand with your feet shoulder-width apart and hold dumbbells in each hand, palms facing your body.

Hinge at your hips and bend your knees slightly, keeping your back flat. Lower your upper body until it is nearly parallel to the ground.

With your arms fully extended, pull the dumbbells towards your torso, squeezing your shoulder blades together. Lower the dumbbells back down with control.

Intensity Level: Bent-over rows are suitable for all fitness levels, as the intensity can be adjusted by controlling the weight and the number of repetitions.

Muscles Worked: Bent-over rows primarily target the upper back, rhomboids, and biceps.

Average Calorie Burn: A 15-minute session of bent-over rows can burn approximately 50 to 70 calories.

10. Butt Kicks

How To: Butt kicks are a dynamic and cardiovascular exercise. Stand with your feet hip-width apart. Jog in place while trying to kick your heels up towards your glutes with each step. Move at a brisk pace, engaging your hamstrings and keeping your core stable.

Intensity Level: Butt kicks are suitable for all fitness levels, as they can be adjusted based on your pace and intensity.

Muscles Worked: Butt kicks primarily target the hamstrings and provide an excellent cardiovascular workout.

Average Calorie Burn: A 15-minute session of butt kicks can burn approximately 100 to 150 calories.

11. Bird Dogs

How To: Bird dogs are a beneficial core and stability exercise. Start on your hands and knees with your hands directly under your shoulders and your knees under your hips.

Simultaneously extend your right arm forward and your left leg backward, keeping them parallel to the ground. Hold this position for a few seconds, then return to the starting position.

Repeat on the opposite side.

Intensity Level: Bird dogs are suitable for all fitness levels, as they are a controlled and balanced exercise.

Muscles Worked: Bird dogs primarily target the core, lower back, and stability muscles.

Average Calorie Burn: A 15-minute session of bird dogs can burn approximately 30 to 50 calories.

12. Boxing

How To: Boxing is a high-intensity and full-body workout that targets various muscle groups. Use a punching bag or focus mitts and gloves.

Perform a series of punches, including jabs, crosses, hooks, and uppercuts. Incorporate footwork and defensive movements to engage your entire body.

Intensity Level: Boxing is suitable for intermediate to advanced fitness levels, as it requires cardiovascular endurance and coordination.

Muscles Worked: Boxing engages various muscle groups, including the shoulders, arms, core, back, and legs. It also provides an excellent cardiovascular workout.

Average Calorie Burn: A 15-minute boxing session can burn approximately 100 to 150 calories.

Conclusion

Incorporating these twelve beneficial exercises that start with the letter “B” into your fitness routine will add variety, challenge, and improved overall fitness.

From the heart-pumping burpees that engage the entire body to the targeted bicep curls and bridge exercises that improve upper and lower body strength, these exercises offer a well-rounded approach to achieving a healthier, fitter lifestyle.

Remember to warm up before each session and focus on maintaining proper form during each exercise to prevent injuries.

Whether you’re a beginner or an experienced fitness enthusiast, these exercises will elevate your routine and contribute to better health and wellness.