Top 6 Must-Try Exercises Starting with T For a Full Body Workout

List of 6 Must-Try Exercises Starting With T  (How To Perform, common mistakes to avoid, tips, Intensity level, Muscles Worked, And Average Calorie Burn)

The concept of full body workouts is becoming increasingly popular in the fitness world. This type of workout involves targeting all major muscle groups in a single session rather than focusing on specific areas.

It involves a combination of different exercises that engage multiple muscle groups simultaneously, providing a comprehensive workout for the entire body.

In today’s article, we are going to reveal the top 6 must-try exercises starting with T that will give you a full body workout like never before. From toning your muscles to torching calories, these exercises are guaranteed to make you sweat and leave you feeling exhilarated.

6 Must-Try exercises starting with t

• Tuck Jumps
• Towel Curl
• TRX Pendulum
• Triceps Pushdown
• Triple Stop Pushup
• Touch to Toe Abs

Tuck jumps are a high-intensity plyometric exercise that can take your cardiovascular fitness and lower body strength to new heights. This explosive movement requires you to jump vertically while bringing your knees up towards your chest, resembling the tucking motion of a gymnast.

How To Perform:

• Start by standing with your feet shoulder-width apart and your arms relaxed at your sides.
• Begin the movement by bending your knees and lowering into a squat position, keeping your back straight and chest lifted.
• As you explode upwards, jump off both feet simultaneously, bringing your knees toward your chest and tucking them in tightly.
• Extend your legs outwards as you reach the peak of the jump, fully extending your body before landing softly on the balls of your feet.
• Immediately go into another repetition by quickly squatting down and springing up again for the next jump.

Common Mistakes to Avoid While Doing Tuck Jumps:

• One common mistake is not maintaining the correct form while performing tuck jumps. It’s important to start from a standing position and jump up explosively and bring your knees towards your chest and then land softly on the balls of your feet.

• Avoid rounding your back or leaning too far forward during this exercise that starts with T.

• Another mistake is neglecting to engage your core muscles throughout the exercise. Your abs should be activated as you bring your knees up towards your chest, helping to stabilize and control the movement.

• Overworking the lower body. While tuck jumps mainly target the lower body. It is crucial not to rely completely on leg strength for generating power. Remember to use both the upper and lower body together in a coordinated manner for an effective jump.

• Landing with locked knees. Landing with straight or locked knees can put excessive stress on the joints and increase the risk of injury.

• Rushing through repetitions. Speed is important in tuck jumps but rushing through repetitions without proper control can compromise technique and effectiveness.

• Focus on quality over quantity and maintain good form throughout each repetition.

Tips to Maximize the Effectiveness of Tuck Jumps:

• Control Your Landing. As you land from each jump, aim to land softly and quietly to minimize the impact on your joints. This can be achieved by bending at the knees and hips upon landing to absorb shock.

• Gradually Increase Intensity. If you’re new to tuck jumps or have any underlying health conditions, start with a lower intensity level and gradually increase as you build strength and endurance.

• Warm Up Beforehand. Prioritize warming up before attempting tuck jumps to prepare your muscles for the explosive movements ahead. Include dynamic stretches like leg swings or jumping jacks into your warm-up routine.

Intensity level:

Tuck jumps are a high-intensity exercise that can really get your heart rate up. The intensity level of tuck jumps is considered to be quite high because they involve explosive movements and engage multiple muscle groups simultaneously.

To increase the intensity of tuck jumps even further, you can try including variations such as double tuck jumps or adding weights to make it more challenging for advanced fitness lovers.

Muscle worked:

• One of the main muscles targeted is the quadriceps, which are located in the front of the thighs. These muscles play a crucial role in extending and flexing the legs.

• In addition to working out your quads, tuck jumps also engage your glutes or buttocks muscles. This muscle group helps stabilize your hips during the exercise and supports overall lower-body strength.

• Furthermore, tuck jumps activate your calf muscles. The gastrocnemius and soleus muscles, collectively known as the calves, are responsible for plantarflexion or pointing your toes downward when jumping.

• Another muscle group that benefits from tuck jumps is the core muscles. Your abdominal muscles work hard to maintain stability throughout each jump, helping you maintain proper form and balance.

• Additionally, tuck jumps involve upper body engagement as well. The deltoids (shoulder muscles) assist with arm movement during each jump while providing support for maintaining balance.

Average Calorie Burn:

Tuck jumps are a high-intensity plyometric exercise that can help you torch calories and build strength. But how many calories do you burn while doing tuck jumps? Well, the calorie burn varies depending on factors like your weight, intensity level, and duration of the workout.

On average, a person weighing around 155 pounds can expect to burn approximately 10-12 calories per minute while performing tuck jumps. If you increase the intensity or add variations to your routine, such as including jump squats or burpees into your workout, you can potentially burn even more calories.

How To Perform:

• Start by standing with your feet shoulder-width apart and hold a towel in both hands, palms facing up.
• Keeping your elbows close to your sides, bend your arms at the elbow and bring the towel towards your chest.
• As you curl the towel towards your chest, squeeze your biceps muscles and hold for a second at the top of the movement.
• Slowly lower the towel back down to the starting position, fully extending your arms.
• Repeat this movement for the desired number of repetitions.

Common Mistakes to Avoid While Doing Towel Curl:

• Using too much weight. One common mistake during towel curls is using weights that are too heavy. This can lead to improper form and increase the risk of injury.

• Not maintaining proper posture. Another mistake is not maintaining proper posture throughout the exercise. It’s crucial to keep your back straight, shoulders relaxed, and core engaged.

• Rushing through the movement. Many people tend to rush through towel curls without focusing on controlled movements. This not only reduces the benefits but also increases the chances of injury.

• Gripping too tightly. Holding onto the towel too tightly can put unnecessary stress on your wrists and forearms, leading to discomfort or even injury. Instead, maintain a firm grip without excessive tension in your hands.

Tips to Maximize the Effectiveness of Towel Curl:

• Don’t forget to breathe. It’s essential to maintain steady breathing throughout any exercises starting with T, including towel curls. Inhale as you lower the towel back down and exhale as you curl it towards yourself.

• Gradually increase resistance. If you find that towel curls are becoming too easy then try adding more resistance by folding or twisting the towel before gripping it. You can also use a thicker or heavier towel for added challenges.

• To maximize the effectiveness of this exercise you must have to engage your core muscles by pulling your belly button towards your spine. This will not only help stabilize your body but also contribute to better overall posture during the movement.

• When performing the towel curl exercise, it’s crucial to have a firm grip on the towel. Make sure to wrap your hands around the ends of the towel tightly using an overhand grip. This will help you maintain control and stability throughout the movement.

Intensity level:

Towel curls are typically considered a moderate to high-intensity exercise. This is because they require significant effort from your biceps and forearms to curl the towel toward your body against resistance.

To increase the intensity of towel curls, you can incorporate variations such as using a thicker or heavier towel or increasing the number of repetitions or sets. You can also slow down the tempo of each curl to engage your muscles for longer periods.

Muscle worked:

• Biceps Brachii. This is the main muscle targeted during towel curls. It’s the muscle on the front of your upper arm and is responsible for flexing the elbow joint.

• Towel curl also targets Brachialis. Which is located underneath the biceps brachii, the brachialis also contributes to elbow flexion. Towel curls can engage and strengthen the brachialis.

• Towel curl also works on Brachioradialis. Which is situated on the forearm, the brachioradialis helps with forearm flexion. Towel curls engage the brachioradialis to some extent as well.

It’s important to note that while towel curls mainly target these specific muscles, they also involve engaging from surrounding muscle groups like your deltoids (shoulders) and trapezius (upper back).

Average Calorie Burn:

When it comes to the average calorie burn during Towel Curl, it’s important to note that this exercise may not be as intense or calorie-burning as some other cardiovascular exercises like running or cycling.

The exact number of calories burned during Towel Curl will vary depending on factors such as body weight, intensity level, and duration of the workout. On average, you can expect to burn around 6 to 10 calories per minute while performing towel curls.

TRX Pendulum is an exercise that targets multiple muscle groups, providing a challenging and effective full-body workout. This exercise involves suspension straps, which adds instability to the movement, engaging your core muscles for balance and control.

How To Perform:

• Set up the TRX suspension trainer at an appropriate height, making sure it is securely anchored.
• Stand facing away from the anchor point with your feet hip-width apart and hold onto the TRX handles with an overhand grip.
• Lean forward, keeping your body in a straight line from head to toe, and extend your arms fully so that they are parallel to the ground.
• Engage your core muscles and initiate the movement by swinging both legs out to one side in a controlled manner, maintaining balance and stability throughout.
• As you reach the maximum range of motion to one side, reverse the movement by swinging your legs back towards the center before transitioning smoothly into swinging them out to the opposite side.
• Continue alternating sides for a specified number of repetitions or time duration.

Common Mistakes to Avoid While Doing TRX Pendulum:

• Poor Suspension Strap Setup. One common mistake is not properly setting up the suspension straps for TRX Pendulum exercises. Ensure that the straps are securely anchored and at a suitable height before starting your workout.

• Hunching or Rounded Shoulders. It’s essential to maintain proper form during TRX Pendulum exercises.

• Avoid hunching or rounding your shoulders, as this can put unnecessary strain on your neck and upper back.

• Lack of Core Engagement. Engaging your core muscles is crucial for stability and control during TRX Pendulum movements.

• Failing to activate your core can lead to poor form and decrease the effectiveness of the exercise.

• Overarching Your Back. Another mistake to avoid is over-arching your lower back while performing TRX Pendulum exercises. This puts excessive stress on the spine and can lead to discomfort or injury.

Tips to Maximize the Effectiveness of TRX Pendulum:

• Proper form is very important when performing the TRX Pendulum exercise. Make sure to engage your core, keep your body straight and aligned, and maintain a steady rhythm throughout the movement.

• Don’t swing wildly. Maintain control over your movements to ensure you’re targeting the right muscles and reducing the risk of injury.

• Pay attention to your body positioning. Keep your body in a straight line from head to heels. This helps activate the right muscles and ensures you’re getting the full benefits.

• Make sure your grip is secure but not overly tight. This helps distribute the load effectively and reduces strain on your wrists.

• Once you’ve mastered the basic version of TRX Pendulum then you can challenge yourself by adding variations or increasing resistance levels gradually over time. This will keep your workouts interesting while continuing to progress in strength and endurance.

Intensity level:

The intensity level of TRX Pendulum can be categorized as moderate to high. It is a challenging exercise that requires a certain level of strength, stability, and control. To increase the intensity of this exercise, you can adjust the angle or length of the straps.

Muscle worked:

• The main muscles worked during this exercise include the core muscles, specifically the rectus abdominis (six-pack muscles), obliques (side abs), and transverse abdominis (deep core stabilizer). These muscles work together to maintain proper alignment and prevent excessive swinging or rotation.

• The TRX Pendulum also targets the glutes, hamstrings, and quadriceps. These lower body muscles are responsible for generating power and driving the swinging motion of the legs.

• Furthermore, the TRX Pendulum engages the upper body muscles such as the deltoids (shoulders), trapezius (upper back), biceps, triceps, and chest muscles. These muscle groups help stabilize your upper body while performing pendulum swings with your legs.

Average Calorie Burn:

The average calorie burn during a TRX Pendulum workout will vary depending on factors such as your weight, intensity level, and duration of the exercise. However, it is estimated that you can burn anywhere between 200-400 calories in a 30-minute session.

To maximize calorie burn during a TRX Pendulum workout, it’s important to maintain proper form throughout the exercise. Avoid swinging too forcefully or relying solely on momentum to move back and forth. Instead, focus on engaging your core muscles to control the movement.

Triceps pushdown is a popular exercise that targets the triceps muscles, which are located at the back of the upper arm. This exercise involves using a cable machine or resistance band to perform a pushing motion that specifically works the triceps.

How To Perform:

• Start by attaching a straight bar or rope attachment to the high pulley of a cable machine. Stand facing the machine with your feet shoulder-width apart and knees slightly bent.
• Grip the bar or rope with an overhand grip, hands shoulder-width apart. Keep your elbows close to your sides and upper arms stationary throughout the exercise.
• Begin by bending your elbows and bringing the bar/rope down towards your thighs until your arms are fully extended.
• Pause for a moment at the bottom position, squeezing your triceps muscles.
• Slowly return to the starting position by allowing your forearms to come back up while maintaining control of the weight stack.
• Repeat for the desired number of repetitions, focusing on maintaining proper form and engaging only your tricep muscles during each movement.

Common Mistakes to Avoid While Doing Triceps Pushdown:

• One common mistake people make while performing triceps pushdowns is using excessive weight. It’s important to remember that proper form and technique are key when targeting the triceps muscles.

• Using too much weight can lead to incorrect form, which not only reduces the effectiveness of the exercise but also increases the risk of injury.

• Leaning Forward. Another mistake is leaning forward during the movement, placing unnecessary strain on your lower back and shoulders. To avoid this, keep your upper body upright and engage your core throughout the exercise.

• Relying on Momentum. Many people tend to rely on momentum instead of muscle control when performing triceps pushdowns. This means they’re not fully engaging their triceps muscles and are missing out on potential gains.

• Not Fully Extending Arms. Failing to fully extend your arms at the bottom of each rep is a common error that limits the range of motion and decreases muscle activation in the triceps. Make sure you straighten your arms completely before starting another repetition.

Tips to Maximize the Effectiveness of Triceps Pushdown:

• Use proper grip. When performing triceps pushdowns, make sure to use an overhand grip with your hands slightly wider than shoulder-width apart. This will target the triceps muscles more effectively.

• Maintain good posture. Keep your back straight and shoulders down throughout the movement. Avoid leaning forward or using momentum to lift the weight.

• Focus on controlled movements. Slowly lower the weight while keeping tension in your triceps. Avoid rushing through the exercise or relying on momentum to complete each rep.

• Squeeze at the bottom position. At the bottom of each repetition, take a brief moment to squeeze your triceps before slowly raising the weight back up.

• As you become stronger, gradually increase the amount of weight you’re lifting for progressive overload. This will promote muscle growth and strength gains over time.

Intensity level:

The intensity level of the Triceps Pushdown can vary depending on the weight used and the number of repetitions performed. This exercise primarily targets the triceps muscles, which are located at the back of the upper arm.

The intensity level can be adjusted by increasing or decreasing the weight used during this exercise. Beginners may start with lighter weights and higher repetitions, while more advanced individuals may choose to increase the weight for a greater challenge.

Muscle worked:

• The main muscle group that is activated is, as the name suggests, the triceps brachii. This muscle is located on the back of your upper arm and plays a key role in extending or straightening your elbow.

• This exercise also engages other muscles to provide stability and support. One important secondary muscle group that gets involved is the anterior deltoid, which is part of your shoulder muscles. The anterior deltoid helps to stabilize the shoulder joint during the movement.

• Another muscle that comes into play during Triceps Pushdowns is the pectoralis major, which makes up a large portion of your chest muscles. It assists in stabilizing and controlling the movement of your arms during this exercise.

• Furthermore, other smaller muscles such as the brachialis and brachioradialis in your forearm are engaged to assist with grip strength and control throughout each repetition.

Average Calorie Burn:

The average calorie burn during a triceps pushdown workout can vary depending on several factors such as intensity, duration, and the individual’s body weight. On average, you can expect to burn around 150 to 200 calories in a 30-minute session.

Triple Stop Pushup is a challenging exercise that targets multiple muscle groups in the upper body, including the chest, shoulders, and triceps. It is an advanced variation of the traditional push-up that adds an extra level of intensity to your workout routine.

How To Perform:

• Start by getting into a high plank position, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
• Slowly lower your chest towards the floor, bending your elbows at a 90-degree angle. Keep your core engaged and don’t let your hips sag or lift too high.
• At the bottom of the pushup, pause for a moment before pushing back up to the starting position.
• Once you reach the top of the pushup, pause again before moving into the second part of this exercise.
• From here, bend your elbows halfway down and hold for another brief pause.
• Lower yourself down to just above the ground and hold for one more pause.
• Push back up to complete one repetition of Triple Stop Pushups.

Common Mistakes to Avoid While Doing Triple Stop Pushup:

• One common mistake is having incorrect hand placement. Placing your hands too wide or too close together can put unnecessary strain on your wrists, elbows, and shoulders.

• Another mistake is sagging or arching the back during the movement. This not only reduces the effectiveness of the exercise but also increases the risk of lower back pain.

• Lack of proper breathing technique is another error to watch out for. Holding your breath or breathing inconsistently can make it more challenging to perform multiple repetitions and may cause dizziness or lightheadedness.

• Rushing through each repetition is also a common mistake seen in Triple Stop Pushups. It’s essential to focus on controlled movements rather than speed.

Tips to Maximize the Effectiveness of Triple Stop Pushup:

• Keep your body in a straight line from head to toe, engage your core, and make sure your hands are shoulder-width apart.

• Start slow. If you’re new to triple-stop pushups, it’s important to start slowly and gradually increase the intensity.

• Begin by performing regular pushups with brief pauses at each position before progressing to the triple-stop variation.

• To maximize the benefits of this exercise, focus on engaging all the relevant muscle groups.

• Squeeze your chest, triceps, and core as you perform each rep, keeping tension throughout your body.

• It’s easy to forget about breathing when focusing on intense exercises like triple-stop pushups. Remember to inhale as you lower yourself down and exhale as you push back up.

• If you find it challenging to perform full triple-stop pushups initially, don’t be discouraged! You can modify by starting with knee or incline variations until you build enough strength and stability.

Intensity level:

The intensity level of the Triple Stop Pushup can be considered high, making it a challenging exercise for those looking to enhance their upper body strength and core stability. This exercise requires significant muscular effort, as it engages multiple muscle groups simultaneously.

You can also increase the intensity level by performing more repetitions or including variations such as plyometric push-ups or adding resistance bands for added challenges. These modifications will not only boost your calorie burn but also enhance strength development.

Muscle worked:

• Chest muscles: The main muscle group targeted is the pectoralis major, commonly known as the chest muscles. These muscles play a crucial role in pushing movements and are responsible for generating power during the pushup motion.

• Triceps brachii: Another important muscle group engaged during Triple Stop Pushups is the triceps brachii located at the back of your upper arms.

• Shoulders: The deltoid muscles, located around your shoulders, also come into action during this exercise.

• Core Muscles: Triple Stop Pushups engage various core muscles including rectus abdominis (six-pack), obliques (side abs), transverse abdominis (deep abdominal muscle), and erector spinae (lower back).

• Back Muscles: Triple Stop Pushups activate certain back muscles such as latissimus dorsi (lats) and rhomboids which help stabilize your spine during each repetition.

Average Calorie Burn:

The average calorie burn during a session of Triple Stop Pushups can vary depending on various factors such as body weight, intensity level, and duration of the workout. However, on average, this exercise can help you burn approximately 8-12 calories per minute.

To maximize the calorie-burning potential of Triple Stop Pushups, focus on maintaining proper form throughout each repetition. This will ensure that you engage all the targeted muscle groups effectively and minimize any energy wastage.

Touch to Toe Abs is an effective exercise that targets your abdominal muscles, particularly the rectus abdominis. This exercise not only helps in strengthening your core but also improves flexibility and balance.

How To Perform:

• Lie flat on your back with your legs extended and arms by your sides.
• Lift both legs off the ground, keeping them straight and together.
• Engage your core muscles as you slowly raise your upper body off the mat, reaching towards your toes with both hands.
• Exhale as you reach forward, feeling a contraction in your abdominal muscles.
• Hold the position for a few seconds before slowly lowering yourself back down to the starting position.
• Repeat the movement for a desired number of repetitions.

Common Mistakes to Avoid While Doing Touch-to-Toe Abs:

• One of the most common mistakes is rushing through the exercise without proper form or control. This not only reduces its effectiveness but also increases the risk of strain on your back and neck.

• Another mistake is straining your neck by pulling with your hands instead of engaging your abdominal muscles. Your hands should lightly touch or hover near your toes without applying excessive pressure or using them as leverage.

• Lifting too high. It is essential not to lift higher than what allows you to maintain proper form throughout the exercise. Going beyond this range may put unnecessary strain on your lower back and diminish its effectiveness.

• One common mistake is failing to engage the core fully during each repetition. Make sure you initiate each movement from your abdominal muscles rather than relying solely on momentum or swinging motions.

Tips to Maximize the Effectiveness of Touch-to-Toe Abs:

• When performing touch-to-toe abs, it’s important to maintain the correct form throughout the exercise. Keep your back flat against the floor, engage your core muscles, and avoid straining your neck or shoulders.

• Instead of rushing through the movement, take your time and focus on engaging your abdominal muscles with each repetition. By performing slow and controlled movements, you’ll maximize the effectiveness of this exercise.

• Remember to breathe during each rep! Exhale as you reach towards your toes and inhale as you lower yourself back down to the starting position. Proper breathing not only helps with stability but also prevents unnecessary tension in other muscle groups.

• As you become more expert at touch-to-toe abs, challenge yourself by adding variations or using weights for an extra challenge. Just make sure you’re comfortable with the basic exercise before progressing.

Intensity level:

The intensity level of Touch to Toe Abs can vary depending on individual fitness levels and the execution of the exercise. This exercise primarily targets the abdominal muscles, specifically the rectus abdominis, obliques, and hip flexors.

The intensity can be increased by adding weights or resistance bands to challenge your core even further. You can also increase the speed at which you perform each repetition or focus on maintaining proper form throughout.

Muscle worked:

• Your rectus abdominis, also known as the six-pack muscle, is heavily engaged during this exercise. It runs vertically down the front of your abdomen and is responsible for flexing your spine.

• Additionally, the hip flexors are activated when you lift your legs off the ground towards your toes. The main hip flexor involved in this movement is called the iliopsoas.

• Furthermore, performing Touch-to-toe Abs requires stability from various muscles in your lower back and pelvis area. The erector spinae muscles along your spine work to keep you balanced throughout each repetition.

• Engaging in this exercise can also activate secondary muscles such as the glutes (particularly when lifting and lowering legs), hamstrings (during leg extension), and even calf muscles for stabilization purposes.

Average Calorie Burn:

The average calorie burn during a session of Touch to Toe Abs will vary depending on factors such as your weight, intensity level, and duration of the exercise. However, it’s estimated that you can burn around 200 to 300 calories per hour while performing this exercise.

So Fitness lover, by including these exercises in your fitness plan, you can improve your overall strength, flexibility, and endurance while also burning calories and achieving a toned physique.

It’s important to note that consistency is key when it comes to seeing results from exercise. Aim to include these exercises at least 2-3 times per week for best results.

Start including these exercises today and watch as your body transforms! Remember to stay consistent and listen to your body for the best results.

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