7 Exercises that Start with A (How to, Muscles Worked, Calorie Burn) | Verywell Shape (2024)

Welcome to a fantastic collection of seven exercises that begin with the letter “A.” 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.

Here, we will explore the proper techniques for each exercise, evaluate their intensity levels, analyze the muscles they target, and estimate the average calorie burn associated with each activity.

So, let’s dive into the world of amazing exercises that start with A!

1. Aerobic Exercises

How To: Aerobic exercises, also known as cardiovascular exercises, are rhythmic activities that increase your heart rate and breathing rate. Some common aerobic exercises include running, jogging, cycling, swimming, dancing, and jump rope. Choose an activity that you enjoy and perform it at a moderate to vigorous intensity for at least 30 minutes most days of the week.

Intensity Level: Aerobic exercises are suitable for all fitness levels, as the intensity can be adjusted based on your fitness level and preferences.

Muscles Worked: Aerobic exercises primarily target the cardiovascular system, improving heart and lung health. They also engage various muscle groups depending on the activity performed.

Average Calorie Burn: The calorie burn during aerobic exercises can vary depending on the type of activity, intensity, and duration. On average, a 30-minute session of moderate-intensity aerobic exercise can burn approximately 200 to 300 calories.

2. Air Squats

How To: Air squats are a bodyweight exercise that targets the lower body, including the quadriceps, hamstrings, glutes, and calves. Start by standing with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back. Keep your chest up and your weight on your heels. Once your thighs are parallel to the ground, push through your heels to return to the starting position.

Intensity Level: Air squats are suitable for all fitness levels, as they can be modified to match your strength and flexibility.

Muscles Worked: Air squats primarily target the quadriceps, hamstrings, glutes, and calves. They also engage the core and improve lower body strength.

Average Calorie Burn: A 15-minute session of air squats can burn approximately 70 to 100 calories.

3. Arm Circles

How To: Arm circles are a simple yet effective exercise for warming up and engaging the shoulder muscles. Stand with your feet shoulder-width apart and extend your arms straight out to the sides. Make small circles with your arms, gradually increasing the size of the circles. After a few repetitions, reverse the direction of the circles.

Intensity Level: Arm circles are suitable for all fitness levels, as they are a gentle and low-impact exercise.

Muscles Worked: Arm circles primarily target the deltoids (shoulder muscles) and improve shoulder flexibility.

Average Calorie Burn: A 15-minute session of arm circles can burn approximately 20 to 30 calories.

4. Abdominal Crunches

How To: Abdominal crunches are a classic core exercise that targets the upper abs. Lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head or across your chest. Engage your core and lift your head, neck, and shoulders off the ground towards your knees. Lower your upper body back down with control.

Intensity Level: Abdominal crunches are suitable for all fitness levels, as they can be modified based on your core strength.

Muscles Worked: Abdominal crunches primarily target the upper abs and improve core strength.

Average Calorie Burn: A 15-minute session of abdominal crunches can burn approximately 50 to 70 calories.

5. Arm Raises

How To: Arm raises are an effective shoulder exercise that targets the deltoids and upper back. Stand with your feet shoulder-width apart and hold dumbbells in each hand, with your palms facing your body. Start with your arms by your sides and then raise them to the sides, keeping them straight, until they are parallel to the ground. Lower your arms back down with control.

Intensity Level: Arm raises are suitable for all fitness levels, and the intensity can be adjusted by controlling the weight and the number of repetitions.

Muscles Worked: Arm raises primarily target the deltoids and upper back.

Average Calorie Burn: A 15-minute session of arm raises can burn approximately 50 to 70 calories.

6. Alternating Lunges

How To: Alternating lunges are a dynamic lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. 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 return to the starting position. Repeat on the left side, and continue alternating legs with each step.

Intensity Level: Alternating 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: Alternating lunges primarily target the quadriceps, hamstrings, glutes, and calves.

Average Calorie Burn: A 15-minute session of alternating lunges can burn approximately 100 to 150 calories.

7. Achilles Stretches

How To: Achilles stretches are excellent for improving flexibility and mobility in the calf muscles and Achilles tendon. Stand facing a wall with your hands pressed against it. Step back with your right foot and keep it straight with your heel on the ground. Bend your left knee and lean forward slightly to feel the stretch in your right calf. Hold the stretch for 20-30 seconds, then switch sides.

Intensity Level: Achilles stretches are suitable for all fitness levels, as they are a gentle stretching exercise.

Muscles Worked: Achilles stretches primarily target the calf muscles and Achilles tendon, improving lower leg flexibility.

Average Calorie Burn: A 15-minute session of Achilles stretches can burn approximately 10 to 20 calories.

Conclusion

Incorporating these seven amazing exercises that start with the letter “A” into your fitness routine will add variety, challenge, and improved overall fitness.

From the heart-pumping aerobic exercises that enhance cardiovascular health to the targeted arm raises and air squats that improve upper and lower body strength, these exercises offer a well-rounded approach to achieving a healthier, fitter lifestyle.

Remember to warm up before each session and focus on maintaining proper form during each exercise to prevent injuries.

Whether you’re a beginner or an experienced fitness enthusiast, these exercises will elevate your routine and contribute to better health and wellness. Embrace the power of these movements, stay consistent, and enjoy the journey towards a stronger and healthier you. Happy exercising!