Article by: James Y.

Graphics collected by: Manapo I.

For many, being involved in a sport or simply working out may appear as a burden, but the simple act of releasing endorphins certainly goes a long way—especially when it only takes a few minutes and requires no equipment! Whether you’re at school, at home or on the go, these seven ways to relieve stress are sure to make you break a sweat.

1. Chair dips

Chair dips (https_cdn-xi3mbccdkztvoept8hl.netdna-ssl.comwp-contentuploadswatermarkedChair_Tricep_Dip1.png)

Where there’s a chair, there’s a way! Chair dips are great for strengthening your triceps and can be done just about anywhere. Like other exercises, there are varying techniques, including adding weights to manipulate intensity.

2. Standing Calf Dips

Screen Shot 2018-10-17 at 10.18.52 PM

Calf raises will target your gastrocnemius and soleus muscles. In other words, calf raises strengthen your lower legs. There are numerous ways to do these, but one of the easiest—and most effective—is doing the standing raise.

 

3. Lunges

Lunges (https_%2F%2Fwww.cdn.spotebi.com%2Fwp-content%2Fuploads%2F2016%2F09%2Ffront-and-back-lunges-exercise-illustration-spotebi.jpg).jpg

Because you’re using your own body weight, lunges both strengthen your lower body and increase overall flexibility. Lunges can be done anywhere; do them around the house or as an effective warm-up for a sport.

 

4. Squats

Squats (https_%2F%2Fwww.cdn.spotebi.com%2Fwp-content%2Fuploads%2F2014%2F10%2Fsquat-exercise-illustration.jpg).jpg

These are known as key for burning fat and building muscle. For squats, the most important thing to maintain is proper form. Your back should be kept straight when dropping low, while keeping toes locked forward in the direction of your chest.

 

5. Planks

Planks (https_%2F%2Fwww.junsungki.com%2Fassets%2Fimg%2Fmagazine-2018%2F2018-04%2F14%2Fmag_1804_14_04.jpg).jpg

Looking for effective exercises to tighten your core? Planks are great at strengthening both your abs and your posture—all you need is a flat surface. Remember to time how long you can hold it, and then try to add a few more seconds for future attempts.

 

6. Leg Raises

Leg Raises (https_%2F%2Fqph.fs.quoracdn.net%2Fmain-qimg-8b498e0b5450da3d326e492f03521ddf).png

The core is a muscle group engaged in almost all sports, and this fat-burning exercise is tougher than you think! When laying flat, use your hands as support for your back, and remember to keep your legs straight. Add movement by lifting them up and down repeatedly, or do some flutter-kicks to further engage the core.

 

7. Burpees

Burpees (https_%2F%2Fcdn-xi3mbccdkztvoept8hl.netdna-ssl.com%2Fwp-content%2Fuploads%2Fwatermarked%2FBurpees_M_WorkoutLabs.png).png

Arguably the most intensive activity on this list, burpees are often considered the cornerstone to any workout as they are guaranteed to produce results. This aerobic exercise strengthens your entire body by engaging almost every muscle group. There are many different ways to perform a burpee, but the easiest one is likely the best. As with every other exercise, proper form is key!

%d bloggers like this: