Anaerobic exercises are high intensity exercises that are done over short periods of time. Unlike aerobics, anaerobic exercises do not require the use of oxygen as energy source. It is beneficial to building overall strength and muscle mass. And because muscle building consumes a lot of energy, anaerobic exercises boost metabolism and aid in weight loss. Let’s have a look at 10 of them:

 

1. Burpees

Begin in a squat position and then put both hands on the floor in front of you.

Kick your feet back and into a pushup position. Quickly return your feet and to the squat position.

Leap into the air as high as possible from the squat position.

The burpee is similar to doing a squat thrust, and the leap at the end is the difference.

 

2. Double Unders

Jumping rope is used in aerobics, but since double unders are high intensity in nature, a jumping rope workout becomes anaerobic.

What you do is start jumping rope normally for  a couple of minutes. Then increase the speed of the rope and jump higher. While doing so, the rope should turn twice before you land on the ground. That is the double under.

Once you have mastered the technique, target 10, 20 and even 30 double unders at a time.

 

3. Stationary Bike Sprints

Simulating bike sprints on a stationary bike is an anaerobic exercise.

Ride slowly for a couple of minutes to warm up. Then when you get your rhythm, pedal as fast as you can for one minute. Go back to riding slowly for 2 minutes. Sprint again.

Do this for around 30 minutes.

 

4. Sprinting in Place

Like biking, the sprint events in track and field are also anaerobic exercises.  In competition, these are the 100m, 200m and 400m dashes. Included also are the 110m and 400m hurdles. But you can also do this at home.

Start jogging stationarily for a few minutes. Increase speed while ensuring that your thighs become parallel to the ground as you run stationarily.

Swing your hands and pump your fists swiftly at the same time. Try to go as fast as you can for 90 seconds. Then relax and jog again. Repeat the process.

 

5. Kettle bell Swings

When done with a heavy weight for 30 or less repetitions, this can become a very effective anaerobic exercise.

Pick up the weight with both hands and hold it in front of the hips. Start in a semi squat position, push your butt back and lower the weight between the knees.

Drive the hips forward, and the weight should swing up naturally with the momentum of this action. Keep your arms straight at the elbows. Squat back to lower the weight and repeat.

 

6. Box Jumps

First, you’ll need a box or a bench that is about 2 ft tall.  Stand straight up and face  the box with your feet shoulder width apart .

Jump onto the box in an explosive step using your arms for balance. Immediately jump backwards down to the floor. Repeat the steps.

 

7. Medicine Ball Throw (Backward)

This is often associated with a wrestler’s training.  Using a 2 or 3kg medicine ball,  hold the ball in front of your body. Then after bending the knees, swing the ball forward and backward  and between the feet.

Throw the medicine ball backwards as far as possible  with the trunk stretched and the head up.

 

8. Plank Hold

Start off in the push-up position. Lower your forearms to the ground, so that your elbows and the palm of your hands are flat on the floor.

Curl your toes under, and tilt your pelvis in order to engage your abs. Straighten your body and imagine that you are a  wood plank. Hold this position for 2 minutes.

 

9. Crab Walk

This is similar to doing the bear walk, except that you are facing up or in a reverse position. You must balance your hands and feet. Look at the ceiling, thrust the hips upward and walk around.

 

10.  Vertical Jumping

Perhaps this is the simplest anaerobic exercise out there because you just literally jump.

There are two methods for Anaerobic Jumping: One is jumping straight up from a crouch position and the other is jumping straight up while lifting your knees to your chest.

This should be done repeatedly for 90 seconds in rapid succession.  Rest for a minute, and you can repeat the jumps again.

 

You may not have tried doing these exercises before. But hey, you don’t need a trainer nor a gym to do these easy but effective exercises. And since these are anaerobic, they won’t take up too much of your precious time. So how about giving it a try?