10 Exercises that start with H (How to, Muscles Worked, Calorie Burn)
Incorporating a diverse range of exercises into your fitness routine is essential for achieving overall health and fitness goals. Whether you’re a fitness enthusiast or just starting on your fitness journey, including exercises that target different muscle groups can help you build strength, improve flexibility, and boost your cardiovascular fitness.
If you’re on the lookout for highly effective exercises that start with the letter “H,” you’ve come to the right place!
We will discuss how to perform each exercise correctly, evaluate their intensity levels, analyze the muscles they work, and estimate the average calorie burn associated with each activity.
1. Hanging Leg Raise
How To: The hanging leg raise is an effective exercise for targeting the lower abs and building core strength. Hang from a pull-up bar with your arms fully extended and your palms facing away from your body.
Engage your core and lift your legs until they are parallel to the ground or slightly higher. Lower your legs back down with control.
Intensity Level: Hanging leg raises can be challenging for beginners. Modification can be done by bending the knees and lifting them toward the chest.
Muscles Worked: Hanging leg raises primarily target the lower abdominals and hip flexors.
Average Calorie Burn: A 15-minute session of hanging leg raises can burn approximately 70 to 100 calories.
2. Hamstring Curls
How To: Hamstring curls are excellent for targeting the hamstrings, which are essential for lower body strength and knee stability. Lie face down on a leg curl machine with your ankles under the padded lever.
Curl your legs upward, bringing the padded lever towards your glutes. Slowly lower the lever back down to the starting position.
Intensity Level: Hamstring curls can be adjusted by controlling the weight and tempo. Beginners can start with light resistance and gradually increase the weight as they progress.
Muscles Worked: Hamstring curls primarily target the hamstrings, with secondary engagement of the glutes.
Average Calorie Burn: A 30-minute session of hamstring curls can burn approximately 100 to 150 calories.
3. High-Intensity Interval Training (HIIT)
How To: HIIT is a form of cardiovascular exercise that involves alternating between short bursts of high-intensity exercise and periods of rest or lower-intensity exercise. There are various ways to perform HIIT, such as running, cycling, or bodyweight exercises. For example, you can perform 30 seconds of intense exercise, such as sprinting, followed by 30 seconds of rest or slower jogging.
Intensity Level: HIIT is a high-intensity workout that should be tailored to individual fitness levels. Beginners can start with shorter intervals and gradually increase the intensity and duration as they become fitter.
Muscles Worked: HIIT primarily targets the cardiovascular system and helps improve overall cardiovascular fitness.
Average Calorie Burn: A 15-minute session of HIIT can burn approximately 150 to 200 calories, depending on the intensity and duration of the workout.
4. Hindu Push-Ups
How To: Hindu push-ups, also known as dand push-ups, are a dynamic variation of traditional push-ups that engage multiple muscle groups.
Start in a downward dog position with your hands and feet on the ground, forming an inverted “V” shape. Lower your body by bending your elbows and pushing your chest forward and down, allowing your hips to drop toward the ground.
Arch your back and lift your head and chest up, forming an upward-facing dog position. Push back to the starting position, lifting your hips back into the downward dog position.
Intensity Level: Hindu push-ups are intermediate to advanced exercises that require flexibility and strength. Beginners can start with regular push-ups and gradually work their way up to Hindu push-ups.
Muscles Worked: Hindu push-ups target the chest, shoulders, triceps, and back muscles.
Average Calorie Burn: A 15-minute session of Hindu push-ups can burn approximately 100 to 150 calories.
5. Hip Abduction (Side Leg Raises)
How To: Hip abduction exercises target the muscles on the outer side of the hips and thighs. Stand upright with your feet together.
Lift one leg to the side as far as you can without leaning your upper body. Lower the leg back down to the starting position and repeat on the other side.
Intensity Level: Hip abduction exercises can be adjusted by controlling the range of motion and tempo. Beginners can start with a few repetitions and gradually increase the number as they build hip strength.
Muscles Worked: Hip abductions primarily target the gluteus medius and minimus muscles.
Average Calorie Burn: A 15-minute session of hip abductions can burn approximately 50 to 70 calories.
6. Horizontal Rows
How To: Horizontal rows, also known as body rows or inverted rows, are great for building upper body and back strength.
Set up a barbell at waist height or use a TRX suspension trainer. Hold the bar or handles with an overhand grip and lean back with your body in a straight line.
Pull your chest up towards the bar or handles, squeezing your shoulder blades together. Lower yourself back down with control.
Intensity Level: Horizontal rows can be adjusted by controlling the difficulty of the exercise. Beginners can start with a higher bar or use a TRX suspension trainer to make the exercise easier.
Muscles Worked: Horizontal rows primarily target the muscles of the upper back, including the latissimus dorsi and rhomboids, as well as the biceps and rear shoulders.
Average Calorie Burn: A 15-minute session of horizontal rows can burn approximately 70 to 100 calories.
7. Horse Stance (Sumo Squat)
How To: The horse stance, also known as sumo squat, is a wide-legged squat variation that targets the inner thighs and glutes. Stand with your feet wider than shoulder-width apart and your toes turned slightly outward.
Lower your body by bending your knees and pushing your hips back. Keep your chest up and core engaged.
Descend until your thighs are parallel to the ground or slightly below, and then push back up to the starting position.
Intensity Level: The horse stance can be adjusted by controlling the depth of the squat and adding resistance, such as holding a dumbbell or kettlebell at your chest.
Muscles Worked: The horse stance primarily targets the quadriceps, adductors, and glutes.
Average Calorie Burn: A 30-minute session of horse stance squats can burn approximately 150 to 200 calories.
8. Hiking
How To: Hiking is a fantastic outdoor activity that provides both physical and mental benefits. Find a hiking trail in your area and begin walking at a comfortable pace.
As you become more comfortable, you can increase your pace and tackle more challenging terrains.
Intensity Level: Hiking can be tailored to individual fitness levels based on the trail difficulty and pace.
Muscles Worked: Hiking primarily targets the cardiovascular system and leg muscles, including the quadriceps, hamstrings, and calves.
Average Calorie Burn: The calorie burn during hiking depends on various factors such as the terrain, pace, and duration of the hike. On average, a 1-hour hike can burn approximately 300 to 400 calories.
9. Hollow Body Hold
How To: The hollow body hold is an isometric core exercise that helps improve core strength and stability. Lie on your back with your arms extended overhead and your legs straight.
Lift your head, shoulders, and legs off the ground, creating a “hollow” position with your lower back pressed into the floor. Hold this position while engaging your core.
Intensity Level: The intensity of the hollow body hold 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 hollow body hold primarily targets the rectus abdominis, transverse abdominis, and hip flexors.
Average Calorie Burn: The hollow body hold is a static exercise and may not contribute significantly to calorie burn. However, it is crucial for building core strength.
Conclusion
So, Incorporating a diverse set of exercises that start with the letter “H” into your fitness routine can invigorate your workouts and help you achieve your health and fitness goals.
From dynamic movements like Hindu push-ups and hanging leg raises to strength exercises like hamstring curls and horizontal rows, these exercises offer a well-rounded approach to improving overall strength, cardiovascular fitness, and core stability.
