10 minutes of this exercise burns more calories than 30 minutes of jogging

Despite what many say, doing intense cardio exercises for hours every day is not the best way to lose the few extra pounds and have a perfectly-toned body. It is however, the best way to get a smaller version of you, but your goal is to boost the endurance and strength while looking fit and toned. In this case, you are better off doing resistance training.

Down below is a list of simple beginner resistance training exercises which will help tighten up your body, build muscle and burn the extra fat.

1. The Plank

Planking is one of the best exercises to strengthen the entire core and relieve back pain.



2. The Lunge

Lunges are another good exercise for getting a nice butt and hamstrings.

3. The Squat

Most of us are familiar with squats as an exercise for legs and butts.



4. The Skater

The skater exercise is great for developing ankle and knee stability while exercising your heart as well.



5. The Get Up

This is an exercise which engages all of the muscles at ones, and strengthens your core with triceps.

6. The Push-Up

Push ups is one of the most famous exercise which tightens the triceps, sculpts the shoulders, tones your upper chest and strengthens the core.

7. Jumping Rope

Skipping rope is another incredible alternative to running, as it will tone your arms and legs and help you burn lots of calories.

8. The Pull-Up

While pull ups might seem difficult at first, after a month of trying hard you will be able to nail the exercise, and it will help work out your whole upper body.

9. The Spider Crawl

The Spider Crawl targets the core and it increases hip mobility.

10. The Burpee

The burpee targets the major muscle groups which is why it is such a good work out. On top of that, it burns more fat than spending hours of cardio, and the best thing about it is that you can modify it to any fitness level.