Hold on to these 10 poses daily to burn over 300 calories in a go

Hold that pose because it can power through your weight loss journey. To believe what we are suggesting, just try what we are recommending.
weight loss exercises
Hold that pose there! Image courtesy: Shutterstock
Nikita Bhardwaj Published: 15 Jan 2022, 09:00 am IST
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Running behind those hardcore exercises to get in shape? Then be ready for a dhamaka as we are about to throw a fitness bomb at you. Undoubtedly, those high-intensity exercises lead to great results but in hindsight, there are these low-intensity – or rather zero-intensity – moves that can fetch you some amazing results. For example, there are various holds that help you lose weight faster than running.

Yeah! We are not kidding. They might look simple to do but the kind of energy you need to hold on to that pose is jaw-droppingly high. That’s the reason, you can jog for 10 minutes straight but can you hold on to a plank or a squat that long! Now you see what we are talking about?

If you want, we can draw your attention to some holds to lose weight and tone up your muscles superfast. Come and try them all one-by-one.

Tone your entire body with these 10 super-shedder holds

  1. Planks hold

    If you really want a strong core then you just can’t give plank a skip. The longer you hold, the faster you will lose that fat around your belly area. The kicker is, don’t stick to one type of plank. Add variations to target every inch of your belly area. Doing 10 rounds of 1-minute plank is a great way to begin.

    holds for weight loss
    Plank hold is a must for a strong core. Image courtesy: Shutterstock
  2. Bridge hold

    If you want your butt to be firm and well-sculpted along with your belly, bridge hold is a great pick. Doing 10 to 15 rounds of 1-minute can really fire up your butts and belly. You can add pulses to eventuate the move.

    bridge pose
    Ever felt like your butt is numb after sitting at your desk for hours on end? Well, it could be dead butt syndrome. Image courtesy: Shutterstock
  3. Bicep hold

    Just curling up your biceps is not going to get you those super-toned arms. You need to add biceps hold to it as well. The best way to do it is while you are doing your last bicep curl. Just hold it in between for a minute and then end the set. You will feel the burn instantaneously.

    holds for weight loss
    Stop shying away from those full sleeves and flaunt your well-toned arms with these holds. Image courtesy: Shutterstock
  4. Crunch hold

    Similar to what you have done in a bicep curl while lifting for your last crunch, don’t go all the way, but hold that crunch somewhere in the mid for a few seconds to max out the effect. You can also do crunch holds otherwise as well. Same count, 10 rounds, 1-minute each.

    holds for weight loss
    Manage those bulges with holds. Image courtesy: Shutterstock
  5. Squat hold

    There are many variations here as well. You can opt for a normal squat hold, wall-squat hold, sumo hold, and even hold that last squat after those growling reps. Squat holds will definitely tone your legs sooner than you think. 10 rounds of 1-minute each is all you need.

    wall squat
    You don’t need a foam roller, but only a wall! Image courtesy: Shutterstock
  6. Low push-up hold

    Doing push-up is one thing but holding a low stance in push-up is another. But we would definitely recommend this one because it works on your entire upper body in one go. Just when you get lower in that push-up, try to hold your body for 3 to 5 seconds and push yourself up. The burn that you feel in your arms is going to increase the impact by many folds.

    Push-up hold can help you get a chiseled upper body. Image courtesy: Shutterstock
  7. Calves raise hold

    So, no movement here. You raise your calves and hold. In between if you want, you can give a pulse or two to release the tension and that’s it. Do 10 rounds for 1 minute each.

  8. Lunge hold

    Lunge is a great way to tone your thigh muscle. Just remember that while getting into a lunge your knee should not touch the ground, otherwise, you will lose the tension in the muscle.


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    Consistency is the key to getting toned legs. Image courtesy: Shutterstock
  9. Hang hold

    If you are unable to do pull-ups, then it’s majorly because of the stiffness in your upper body and the low strength of your arms. To work on that, install a rod in your home and hang on it as long as you can. This will not just make your upper body stronger but it will also help in burning some fat in that area.

  10. Lateral shoulder raises hold

    Last but not the least, lateral shoulder raises hold. You can do it with lesser weight. Just hold the dumbbells latterly and that’s it. The longer you hold, the more tension you will feel in your upper arm, and you will be able to tone that area faster!

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About the Author

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content. ...Read More

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