5 Exercises that start with X (How to, Muscles Worked, Calorie Burn) | Verywell Shape (2024)

Welcome to a unique compilation of five exhilarating exercises that begin with the letter “X.” While finding exercises that start with “X” may seem like a challenge, fear not, as we have curated a set of dynamic movements that will add excitement and variety to your fitness routine.

X Jumps

How To: X jumps are an explosive plyometric exercise that targets the lower body, core, and cardiovascular system.

Start in a standing position with your feet shoulder-width apart.

Lower your body into a squat position, then explode off the ground and jump into the air, spreading your legs wide and arms out to form an “X” shape. Land softly and immediately go into the next X jump.

Intensity Level: X jumps are suitable for intermediate to advanced fitness levels, as they require explosive power and lower body strength.

Muscles Worked: X jumps primarily target the quadriceps, hamstrings, glutes, and calves. They also engage the core and provide a cardiovascular workout.

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

X Plank

How To: The X plank is a challenging variation of the traditional plank that targets the core, shoulders, and stability muscles.

Begin in a plank position with your forearms on the ground, elbows directly under your shoulders, and toes pressed into the floor.

Slowly lift your right arm and extend it forward while simultaneously lifting your left leg and extending it backward.

Hold this X position for a few seconds, then switch sides, extending your left arm and right leg. Continue alternating sides in a controlled motion.

Intensity Level: The X plank is suitable for intermediate to advanced fitness levels, as it requires core strength and stability.

Muscles Worked: The X plank primarily targets the core, shoulders, and stability muscles.

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

X Band Walks

How To: X band walks are a fantastic exercise for targeting the glutes, hips, and outer thighs. Place a resistance band around your legs, just above your knees. Stand with your feet shoulder-width apart and your knees slightly bent.

Step diagonally forward with your right foot, then bring your left foot towards your right foot to form an “X” shape.

Continue this diagonal stepping pattern to the right for a few steps, then repeat the movement to the left.

Intensity Level: X band walks are suitable for all fitness levels, and the intensity can be adjusted by controlling the tension of the resistance band and the number of steps taken.

Muscles Worked: X band walks primarily target the glutes, hips, and outer thighs.

Average Calorie Burn: A 15-minute session of X band walks can burn approximately 50 to 70 calories.

X Rollouts

How To: X rollouts are a challenging core exercise that targets the abs, obliques, and shoulders. Start in a plank position with your forearms on the ground, elbows directly under your shoulders, and toes pressed into the floor.

Engage your core and draw an “X” shape with your body, moving your right elbow towards your left hip and then your left elbow towards your right hip. Continue this crisscross motion while keeping your core tight and your hips stable.

Intensity Level: X rollouts are suitable for intermediate to advanced fitness levels, as they require core strength and control.

Muscles Worked: X rollouts primarily target the abs, obliques, and shoulders.

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

X Sit-Ups

How To: X sit-ups are a variation of the traditional sit-up that targets the upper and lower abs, as well as the obliques. Lie on your back with your legs extended and your arms extended overhead to form an “X” shape.

Engage your core and simultaneously lift your upper body and legs off the ground, reaching towards your toes with your hands. Lower your body back down with control, keeping your legs lifted throughout the movement.

Intensity Level: X sit-ups are suitable for intermediate to advanced fitness levels, as they require core strength and control.

Muscles Worked: X sit-ups primarily target the upper and lower abs, as well as the obliques.

Average Calorie Burn: A 15-minute session of X sit-ups can burn approximately 70 to 100 calories.

Conclusion

From explosive X jumps that target the lower body and cardiovascular system to challenging X rollouts that engage the core and shoulders, these activities offer a well-rounded approach to improving strength, endurance, and overall fitness.