15 Exercises that start with S (How to, Muscles Worked, Calorie Burn)

Whether you’re a fitness enthusiast or just starting, incorporating these exercises will add variety and excitement to your workouts.

We will delve into the proper techniques for each exercise, evaluate their intensity levels, analyze the muscles they work, and estimate the average calorie burn associated with each activity.

So, let’s embark on the journey of invigorating exercises that begin with S!

1. Squats

How To: Squats are a fundamental lower body exercise that targets the quadriceps, hamstrings, glutes, and core. Stand with your feet shoulder-width apart and your toes slightly turned out.

Lower your body by bending your knees and pushing your hips back, as if you’re sitting into an imaginary chair. Keep your chest up and your back straight.

Push through your heels to return to the starting position.

Intensity Level: Squats are suitable for all fitness levels, and the intensity can be adjusted by controlling the depth of the squat and adding resistance (e.g., holding dumbbells or using a barbell).

Muscles Worked: Squats primarily target the quadriceps, hamstrings, glutes, and core.

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

2. Shoulder Press

How To: Shoulder presses are an excellent upper body exercise that targets the shoulders, triceps, and upper back.

Stand or sit with your feet shoulder-width apart and hold dumbbells or a barbell at shoulder height, palms facing forward.

Press the weight overhead, fully extending your arms, and then lower it back down to shoulder height.

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

Muscles Worked: Shoulder presses primarily target the deltoid muscles (shoulders) and triceps, with engagement of the upper back muscles.

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

3. Sit-Ups

How To: Sit-ups are a classic core-strengthening exercise that targets the abdominal muscles. Lie on your back with your knees bent and your feet flat on the ground.

Cross your arms over your chest or place them behind your head.

Engage your core and lift your upper body off the ground, reaching towards your knees. Lower back down with control.

Intensity Level: Sit-ups are suitable for all fitness levels, and the intensity can be adjusted by controlling the number of repetitions and adding resistance (e.g., holding a weight plate).

Muscles Worked: Sit-ups primarily target the rectus abdominis (front abdominal muscles) and hip flexors.

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

4. Step-Ups

How To: Step-ups are a fantastic lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. Find a sturdy step, bench, or box and step onto it with one foot.

Push through the heel of your leading foot and lift your body onto the step. Step back down with control and repeat on the other leg.

Intensity Level: Step-ups are suitable for all fitness levels, and the intensity can be adjusted by controlling the height of the step and the number of repetitions.

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Muscles Worked: Step-ups primarily target the quadriceps, hamstrings, glutes, and calves.

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

5. Supermans

How To: Supermans are a simple yet effective back-strengthening exercise that targets the lower back and glutes.

Lie face down on the ground with your arms extended in front of you and your legs straight.

Lift your arms, chest, and legs off the ground simultaneously, squeezing your glutes and lower back muscles. Hold the position for a few seconds, then lower back down.

Intensity Level: Supermans are suitable for all fitness levels, and the intensity can be adjusted by controlling the duration of the hold.

Muscles Worked: Supermans primarily target the erector spinae (lower back muscles) and glutes.

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

6. Side Planks

How To: Side planks are an excellent exercise for targeting the obliques and core muscles. Start by lying on your side with your elbow directly under your shoulder and your legs stacked on top of each other.

Lift your hips off the ground, creating a straight line from your head to your feet.

Hold the position for 20-30 seconds, then switch to the other side.

Intensity Level: Side planks are suitable for all fitness levels, and the intensity can be adjusted by controlling the duration of the hold.

Muscles Worked: Side planks primarily target the obliques, with engagement of the transverse abdominis (deep core muscles) and hip muscles.

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

7. Swimming

How To: Swimming is an enjoyable and effective full-body workout that targets the arms, legs, back, shoulders, and core.

Whether you’re doing freestyle, backstroke, breaststroke, or butterfly, swimming engages multiple muscle groups and provides a great cardiovascular workout.

Focus on maintaining proper form and breathing rhythm as you glide through the water.

Intensity Level: Swimming is suitable for all fitness levels, as you can control the intensity by adjusting the pace and stroke style.

Muscles Worked: Swimming engages a wide range of muscles, including the arms, legs, back, shoulders, and core.

Average Calorie Burn: The calorie burn during swimming varies depending on factors such as stroke style, pace, and body weight. On average, a 15-minute swim session can burn approximately 100 to 150 calories.

8. Side Leg Raises

How To: Side leg raises are a fantastic exercise for targeting the hip abductor muscles. Lie on your side with your legs stacked on top of each other.

Lift your top leg towards the ceiling while keeping your hips stacked and your core engaged. Lower the leg back down with control. Repeat on the other side.

Intensity Level: Side leg raises are suitable for all fitness levels, and the intensity can be adjusted by controlling the number of repetitions.

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Muscles Worked: Side leg raises primarily target the hip abductor muscles.

Average Calorie Burn: A 15-minute session of side leg raises can burn approximately 50 to 70 calories.

Seated Leg Curls

How To: Seated leg curls are a resistance exercise that targets the hamstrings. Sit on a leg curl machine with your back against the pad and your legs extended straight in front of you.

Curl your legs towards your glutes by bending your knees, then lower the weight back down with control.

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

Muscles Worked: Seated leg curls primarily target the hamstrings.

Average Calorie Burn: A 15-minute session of seated leg curls can burn approximately 50 to 70 calories.

10. Single-Leg Deadlifts

How To: Single-leg deadlifts are an excellent exercise for targeting the hamstrings, glutes, and lower back while also challenging your balance.

Stand on one leg with a slight bend in the knee. Hinge at your hips and lower your upper body towards the ground while extending your non-standing leg straight behind you.

Keep your back flat and your core engaged. Return to the starting position and repeat on the other leg.

Intensity Level: Single-leg deadlifts are suitable for intermediate to advanced fitness levels, as they require balance and lower body strength.

Muscles Worked: Single-leg deadlifts primarily target the hamstrings, glutes, and lower back, with engagement of the core and hip stabilizers.

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

11. Star Jumps (Jumping Jacks)

How To: Star jumps, also known as jumping jacks, are a classic and effective cardiovascular exercise that engages the whole body.

Start with your feet together and your arms at your sides.

Jump up and simultaneously spread your legs wide and raise your arms overhead to create a star shape.

Jump back to the starting position with your feet together and arms at your sides.

Intensity Level: Star jumps are suitable for all fitness levels, and the intensity can be adjusted by controlling the pace and the number of repetitions.

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

Average Calorie Burn: A 15-minute session of star jumps can burn approximately 150 to 200 calories.

12. Scissor Kicks

How To: Scissor kicks are an effective core exercise that targets the rectus abdominis (front abdominal muscles) and hip flexors.

Lie on your back with your hands under your glutes for support. Lift your legs off the ground and alternate crossing one leg over the other in a scissor-like motion.

Intensity Level: Scissor kicks are suitable for all fitness levels, and the intensity can be adjusted by controlling the number of repetitions.

Muscles Worked: Scissor kicks primarily target the rectus abdominis and hip flexors.

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

13. Sprint Intervals

How To: Sprint intervals are a high-intensity form of cardiovascular exercise that involves alternating between all-out sprints and rest periods.

Find a flat, open space, and sprint as fast as you can for a designated distance or time (e.g., 20 seconds). Follow each sprint with a short rest period (e.g., 10 seconds).

Repeat the sequence for the desired duration.

Intensity Level: Sprint intervals are suitable for intermediate to advanced fitness levels, as they require high levels of exertion.

Muscles Worked: Sprint intervals primarily target the leg muscles, including the quadriceps, hamstrings, calves, and glutes. They also provide a powerful cardiovascular workout.

Average Calorie Burn: A 15-minute session of sprint intervals can burn approximately 150 to 200 calories.

14. Side Lunges

How To: Side lunges are a variation of the traditional lunge that targets the inner and outer thighs, quadriceps, hamstrings, and glutes.

Stand with your feet together, then take a wide step to the side with your right foot. Bend your right knee to lower your body into a lunge position, keeping your left leg straight.

Push through your right heel to return to the starting position and repeat on the other side.

Intensity Level: Side lunges are suitable for all fitness levels, and the intensity can be adjusted by controlling the depth of the lunge and the number of repetitions.

Muscles Worked: Side lunges primarily target the inner and outer thighs, quadriceps, hamstrings, and glutes.

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

15. Standing Calf Raises

How To: Standing calf raises are a fantastic exercise for targeting the calf muscles. Stand with your feet shoulder-width apart and lift your heels off the ground, rising onto your tiptoes.

Hold the position at the top for a moment, then lower your heels back down with control.

Intensity Level: Standing calf raises are suitable for all fitness levels, and the intensity can be adjusted by controlling the number of repetitions and adding resistance (e.g., holding dumbbells).

Muscles Worked: Standing calf raises primarily target the calf muscles (gastrocnemius and soleus).

Average Calorie Burn: A 15-minute session of standing calf raises can burn approximately 50 to 70 calories.

Conclusion

Incorporating these fifteen invigorating exercises that start with the letter “S” into your fitness routine will add variety, challenge, and enjoyment to your workouts.

From squats and shoulder presses, which target different muscle groups, to dynamic exercises like swimming and star jumps that provide excellent cardiovascular benefits, these activities offer a well-rounded approach to improving overall strength, endurance, and body composition.

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