14 Standing Exercises for Weight Loss
Jumping jacks: A classic cardio exercise that targets multiple muscle groups.
High knees: Bring your knees up to your chest as you march in place.
Butt kicks: Kick your heels back towards your butt as you march in place.
Mountain climbers: Bring one knee up towards your chest as you extend the other leg back. Then switch legs.
Burpees: Squat down and place your hands on the ground in front of you. Jump your feet back so that you are in a plank position. Do a push-up, then jump your feet back up to your hands. Stand up and jump into the air, clapping your hands overhead.
Legs and glutes
Squats: Stand with your feet shoulder-width apart and lower your body down as if you were sitting in a chair. Make sure to keep your back straight and your core engaged.
Lunges: Stand with your feet shoulder-width apart and step forward with one leg. Lower your body down until both knees are bent at a 90-degree angle. Make sure to keep your back straight and your core engaged. Then, push back up to the starting position and repeat on the other leg.
Side lunges: Step to the side with one leg and lower your body down until both knees are bent at a 90-degree angle. Make sure to keep your back straight and your core engaged. Then, push back up to the starting position and repeat on the other side.
Leg raises: Stand with your feet hip-width apart and raise one leg straight out in front of you. Hold for a second, then lower your leg back down. Repeat on the other side.
Calf raises: Stand with your feet hip-width apart and raise your heels off the ground. Hold for a second, then lower your heels back down.
Abs
Standing crunches: Stand with your feet hip-width apart and place your hands behind your head. Crunch your upper body forward towards your knees, then slowly return to the starting position.
Side bends: Stand with your feet hip-width apart and place your right hand on your hip. Bend your body to the left side, reaching your left hand towards the floor. Hold for a second, then slowly return to the starting position. Repeat on the other side.
Russian twists: Stand with your feet hip-width apart and hold a weight in front of your chest. Twist your body to the right side, then slowly twist back to the left side. Continue twisting back and forth.
Plank: Stand with your feet hip-width apart and place your forearms on the ground. Hold your body in a straight line from your head to your heels. Hold for as long as you can.
You can do these exercises as a circuit, or you can choose a few favorites and do them as part of your regular workout routine. Be sure to warm up before you start exercising and cool down afterwards.
Here is a sample standing workout routine:
Warm-up: 5 minutes of light cardio, such as jogging in place or jumping jacks.
Workout:Squats: 10 repetitions
Lunges: 10 repetitions per leg
Side lunges: 10 repetitions per leg
Leg raises: 10 repetitions per leg
Calf raises: 15 repetitions
Standing crunches: 15 repetitions
Side bends: 15 repetitions per side
Russian twists: 15 repetitions
Plank: 30 seconds
Cool-down: 5 minutes of stretching.
You can adjust the number of repetitions and sets depending on your fitness level. As you get stronger, you can increase the number of repetitions and sets, or you can add weight to the exercises.
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