7 Exercises that start with E (How to, Muscles Worked, Calorie Burn)
Maintaining an active lifestyle is key to achieving and maintaining optimal health and fitness. Incorporating a variety of exercises into your routine can help you target different muscle groups, improve your cardiovascular endurance, and burn calories effectively.
If you’re looking for invigorating exercises that start with the letter “E,” you’ve come to the right place! In this comprehensive guide, we’ll explore seven fantastic exercises that will energize your workouts.
We will discuss how to perform each exercise correctly, assess their intensity levels, explore the muscles worked, and estimate the average calorie burn.
1. Elliptical Training
How To: Elliptical training is a low-impact cardiovascular exercise performed using an elliptical machine. Stand on the foot pedals and hold the handles.
Begin by moving your legs in an elliptical motion while simultaneously pushing and pulling the handles. Maintain a smooth and controlled motion throughout the exercise.
Intensity Level: The intensity of elliptical training can be adjusted by changing the resistance and speed settings on the machine. Beginners can start at a moderate pace and gradually increase the intensity as they become more comfortable.
Muscles Worked: Elliptical training primarily targets the quadriceps, hamstrings, glutes, and calves. It also engages the upper body, including the chest, back, and arms.
Average Calorie Burn: A 30-minute elliptical training session can burn approximately 250 to 400 calories, depending on the intensity.
2. Elevated Push-Ups
How To: Elevated push-ups are a variation of traditional push-ups that challenge the upper body muscles. Assume a push-up position with your hands placed on a stable elevated surface, such as a bench or step.
Keep your body in a straight line from head to heels as you lower your chest toward the surface and then push back up.
Intensity Level: Beginners can start with an elevated surface at knee height and gradually progress to a higher surface as they gain strength.
Muscles Worked: Elevated push-ups target the chest (pectoral muscles), shoulders, and triceps.
Average Calorie Burn: A 15-minute session of elevated push-ups can burn approximately 70 to 100 calories.
3. Exercise Ball Crunches
How To: Exercise ball crunches are an effective way to engage the core muscles. Sit on an exercise ball with your feet flat on the floor. Walk your feet forward as you recline on the ball until your lower back is supported.
Place your hands behind your head or across your chest. Engage your core and lift your upper body off the ball, then lower back down.
Intensity Level: Beginners can start with a few repetitions and gradually increase the number as they build core strength.
Muscles Worked: Exercise ball crunches target the rectus abdominis (six-pack muscles) and engage the obliques.
Average Calorie Burn: A 15-minute session of exercise ball crunches can burn approximately 50 to 70 calories.
4. Explosive Lunges
How To: Explosive lunges are a dynamic variation of traditional lunges that add an explosive jump. Start in a lunge position with one foot forward and the other foot back.
Lower your body into a lunge, then push off the front foot explosively, switching legs mid-air, and land in a lunge position with the opposite foot forward.
Intensity Level: Explosive lunges require some lower body strength and coordination, so beginners may start with regular lunges before progressing to the explosive version.
Muscles Worked: Explosive lunges target the quadriceps, hamstrings, glutes, and calves.
Average Calorie Burn: A 15-minute session of explosive lunges can burn approximately 100 to 150 calories.
5. Eagle Pose (Garudasana)
How To: Eagle pose is a yoga pose that focuses on balance, flexibility, and strength. Begin by standing with your feet together.
Cross your right thigh over your left thigh, hooking your right foot behind your left calf. Extend your arms forward, crossing your right arm over your left, and bend your elbows to bring your palms together.
Hold this pose for a few breaths, then switch sides.
Intensity Level: The intensity of the eagle pose can be adjusted by the depth of the squat and the tightness of the leg and arm wrap.
Muscles Worked: Eagle pose engages the muscles of the legs, including the quadriceps and calves, as well as the shoulders and upper back.
Average Calorie Burn: Eagle pose is a static yoga pose and may not contribute significantly to calorie burn. However, it provides other valuable benefits, such as improving balance and flexibility.
6. Elevated Bridges
How To: Elevated bridges are a variation of glute bridges that add an extra challenge. Lie on your back with your knees bent and feet flat on the floor.
Place your feet on an elevated surface, such as a bench or step. Press through your heels and lift your hips off the ground until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top, then lower your hips back down.
Intensity Level: Beginners can start with a lower elevated surface and progress to a higher surface as they become more comfortable with the exercise.
Muscles Worked: Elevated bridges primarily target the glutes and hamstrings, with secondary engagement of the lower back and core muscles.
Average Calorie Burn: A 15-minute session of elevated bridges can burn approximately 70 to 100 calories.
7. Elbow Plank
How To: The elbow plank is a fundamental core exercise that helps improve core strength and stability. Begin by lying face down on the floor.
Prop yourself up on your elbows and toes, keeping your body in a straight line from head to heels.
Engage your core and hold the position for as long as you can maintain proper form.
Intensity Level: The intensity of the elbow plank can be adjusted by varying the duration of the hold. Beginners may start with shorter holds and gradually work up to longer durations.
Muscles Worked: The elbow plank primarily targets the rectus abdominis, transverse abdominis, and obliques. It also engages the muscles of the shoulders and back.
Average Calorie Burn: The elbow plank is a static exercise and may not contribute significantly to calorie burn. However, it is an essential exercise for building core strength.
Conclusion
Incorporating energizing exercises that start with the letter “E” into your fitness routine can elevate your workouts and help you achieve your fitness goals.
From cardio and strength exercises to yoga poses, these seven workouts provide a well-rounded approach to improving strength, flexibility, and overall fitness. As with any exercise routine, it’s essential to warm up properly and focus on maintaining proper form during each exercise to prevent injuries.
Whether you’re a beginner or a fitness enthusiast, these exercises will invigorate your routine and contribute to a healthier and fitter you. Stay committed, and the results will follow. Happy exercising!
