10 Exercises that start with W (How to, Muscles Worked, Calorie Burn)
Welcome to a collection of ten wonderful exercises that begin with the letter “W.” 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.
1. Walking Lunges
How To: Walking lunges are a dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. To perform a walking lunge, start by standing tall with your feet together.
Take a step forward with your right leg and lower your body until both knees are bent at 90-degree angles.
Push through your right heel to bring your left leg forward into the next lunge. Continue walking forward, alternating legs with each step.
Intensity Level: Walking lunges are suitable for all fitness levels, and the intensity can be adjusted by controlling the step length and the number of repetitions.
Muscles Worked: Walking lunges primarily target the quadriceps, hamstrings, glutes, and calves.
Average Calorie Burn: A 15-minute session of walking lunges can burn approximately 100 to 150 calories.
2. Wall Sits
How To: Wall sits are an isometric exercise that targets the quadriceps and glutes. Find a clear wall space and lean your back against the wall.
Slide down until your knees are bent at a 90-degree angle, and your thighs are parallel to the ground. Hold this position for as long as you can, aiming for at least 30 seconds to one minute.
Intensity Level: Wall sits are suitable for all fitness levels, and the intensity can be adjusted by controlling the duration of the hold.
Muscles Worked: Wall sits primarily target the quadriceps and glutes.
Average Calorie Burn: A 15-minute session of wall sits can burn approximately 50 to 70 calories.
3. Weighted Russian Twists
How To: Weighted Russian twists are an effective exercise for targeting the obliques and core. Sit on the ground with your knees bent and your feet flat on the floor.
Hold a weight (dumbbell, medicine ball, or kettlebell) with both hands, and lean back slightly to engage your core. Rotate your torso to the right, bringing the weight towards the ground beside your hip.
Then, rotate to the left, bringing the weight towards the ground beside your other hip. Continue alternating sides in a controlled twisting motion.
Intensity Level: Weighted Russian twists are suitable for intermediate to advanced fitness levels, as they require core strength and control.
Muscles Worked: Weighted Russian twists primarily target the obliques and core.
Average Calorie Burn: A 15-minute session of weighted Russian twists can burn approximately 70 to 100 calories.
4. Wide Grip Pull-Ups
How To: Wide grip pull-ups are an excellent exercise for targeting the back, specifically the lats (latissimus dorsi) and biceps.
Hang from a pull-up bar with your palms facing away from your body and your hands positioned wider than shoulder-width apart. Pull your body upward by engaging your back and biceps until your chin is above the bar. Lower your body back down with control.
Intensity Level: Wide grip pull-ups are suitable for intermediate to advanced fitness levels, as they require upper body strength.
Muscles Worked: Wide grip pull-ups primarily target the lats and biceps.
Average Calorie Burn: A 15-minute session of wide grip pull-ups can burn approximately 100 to 150 calories.
5. Wall Push-Ups
How To: Wall push-ups are a beginner-friendly variation of the traditional push-up that targets the chest, shoulders, and triceps. Stand facing a wall, about an arm’s length away. Place your palms flat against the wall at shoulder height and shoulder-width apart. Step back slightly to angle your body, then bend your elbows to bring your chest towards the wall. Push back to the starting position with control.
Intensity Level: Wall push-ups are suitable for beginners or individuals with limited upper body strength, as they require less resistance than traditional push-ups.
Muscles Worked: Wall push-ups primarily target the chest, shoulders, and triceps.
Average Calorie Burn: A 15-minute session of wall push-ups can burn approximately 50 to 70 calories.
6. Warrior II Pose (Virabhadrasana II)
How To: Warrior II is a foundational yoga pose that targets the legs, hips, and shoulders. Start by standing with your feet wide apart, about the length of one leg.
Turn your right foot out 90 degrees and bend your right knee to align it with your right ankle. Keep your left leg extended and your arms parallel to the ground, with your gaze over your right fingertips. Hold the pose for at least 30 seconds to one minute, then switch sides.
Intensity Level: Warrior II is suitable for all fitness levels, as practitioners can modify the pose to accommodate their abilities.
Muscles Worked: Warrior II primarily targets the quadriceps, hamstrings, glutes, and shoulders. It also promotes flexibility in the hips and strengthens the core.
Average Calorie Burn: The calorie burn during Warrior II can vary depending on factors such as duration and individual body weight. On average, a 15-minute session of Warrior II can burn approximately 50 to 70 calories.
7. Wide Stance Dumbbell Deadlifts
How To: Wide stance dumbbell deadlifts are a variation of the traditional deadlift that targets the hamstrings, glutes, and lower back. Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward.
Hold a dumbbell in each hand with your palms facing your body. Hinge at the hips and lower the dumbbells towards the ground, keeping your back straight and your chest lifted. Push through your heels to return to the standing position.
Intensity Level: Wide stance dumbbell deadlifts are suitable for intermediate to advanced fitness levels, as they require proper form and control.
Muscles Worked: Wide stance dumbbell deadlifts primarily target the hamstrings, glutes, and lower back.
Average Calorie Burn: A 15-minute session of wide stance dumbbell deadlifts can burn approximately 100 to 150 calories.
8. Windshield Wipers
How To: Windshield wipers are a challenging core exercise that targets the obliques and lower abs. Lie on your back with your arms extended to the sides for support.
Lift your legs off the ground, keeping them straight and together. Slowly lower your legs to the right side, then bring them back to the center and lower them to the left side. Continue alternating sides in a controlled motion.
Intensity Level: Windshield wipers are suitable for intermediate to advanced fitness levels, as they require core strength and stability.
Muscles Worked: Windshield wipers primarily target the obliques and lower abs.
Average Calorie Burn: A 15-minute session of windshield wipers can burn approximately 70 to 100 calories.
9. Wide Stance Squat Jumps
How To: Wide stance squat jumps are a high-intensity plyometric exercise that targets the lower body and cardiovascular system. Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward. Lower your body into a squat position, then explode off the ground and jump into the air. Land softly and immediately go into the next squat jump.
Intensity Level: Wide stance squat jumps are suitable for intermediate to advanced fitness levels, as they require explosive power and lower body strength.
Muscles Worked: Wide stance squat jumps primarily target the quadriceps, hamstrings, glutes, and calves. They also provide an excellent cardiovascular workout.
Average Calorie Burn: A 15-minute session of wide stance squat jumps can burn approximately 100 to 150 calories.
10. Water Aerobics
How To: Water aerobics is a low-impact exercise performed in a pool, making it ideal for individuals with joint issues or those seeking a low-impact workout. Water aerobics typically involves various movements, such as walking or jogging in the water, leg kicks, arm movements, and core exercises, all done in a buoyant environment.
Intensity Level: Water aerobics is suitable for all fitness levels, and the intensity can be adjusted by controlling the movements and pace.
Muscles Worked: Water aerobics engage various muscle groups, including the legs, arms, and core. The water’s resistance also provides a gentle full-body workout.
Average Calorie Burn: The calorie burn during water aerobics can vary depending on factors such as the duration and intensity of the exercises. On average, a 15-minute session of water aerobics can burn approximately 70 to 100 calories.
Conclusion
Incorporating these ten wonderful exercises that start with the letter “W” into your fitness routine will elevate your workout and contribute to improved strength, endurance, and overall fitness.
From targeting the legs and glutes with walking lunges and wall sits to engaging the core with weighted Russian twists and windshield wipers, these activities offer a well-rounded approach to achieving a healthier, fitter body.
Remember to warm up before each session and focus on maintaining proper form during each exercise to prevent injuries.
