EXERCISING is hard work – especially in the heat.
If you're not a fan of sweating it out in the gym, or pounding the pavement, one expert has revealed two moves you can do at home.
Dr Michael Mosely said you should add these simple exercises into your routine each day to burn calories.
Exercising on a regular basis is good for overall health and wellbeing and can help you reach your goals faster if combined with a healthy eating plan.
To lose weight – you have to be in a calorie deficit, meaning you need to burn off more calories than you consume.
Speaking on the Just One Thing podcast, he said press ups and squats are your best bet.
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He said: "I don’t think exercise alone is going to help you lose weight but it improves your mood if nothing else."
How to squat
No question about it, squats are hard work.
And the more physically strenuous an exercise is, the harder it is to perfect.
The best squat technique means keeping your heels firmly planted on the floor and you torso slightly tilted.
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But while squats are never going to be the easiest, only sit as deep as you comfortably can to avoid doing any damage.
Stand with your feet a fraction more than hips length apart then keeping your hips back, bend your knees and keep them slightly open.
Next go into the squat position – imagine you are about to take a seat.
Make sure you keep your heels on the floor and your shoulders back.
After you've held the position for a few moments, press down into your feet and straighten your legs.
Dr Mosely said that not only do squats help tone your muscles, they can also help improve brain power.
How to do a press up
The health guru said you should also so a resistance exercise like a press up.
When performing a regular toe push-up, you will lift between 60-70 per cent of your body weight, compared to 40-50 per cent for a knee push-up.
To do a push up, get on the floor and position you hands underneath your shoulders with your legs stretched out – like you are trying to be a plank.
Then once in position lower yourself down to the floor, chest first.
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Once you're nearly at the floor, push back up and repeat.
Mr Mosely added that there is evidence that training like this can boost your sleep quality.
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