HOW TO DO CARDIO TRAINING
To perform the presented cardio workout without jumping, squats and planks, you will not need additional equipment, not even a mat. This program is suitable not only for beginners, but also for advanced ones, since the intensity of the load can be increased due to the speed of the exercises and the number of approaches.
Who is this cardio workout suitable for:
- For beginners who are just starting to train.
- People who are very overweight.
- People for whom jumping and squats are contraindicated.
- For older people with limited physical activity.
- For exercisers of any level of training as light cardio for weight loss.
- For exercisers of any level of training as a morning exercise.
Our cardio workout for weight loss and fitness consists of two rounds of 5 exercises (10 exercises in total). Each round contains cardio exercises that work several muscle groups of the body at once. Such functional exercises help you burn more calories and achieve the desired result faster.
How to do a cardio workout using a timer:
- For beginner level. Exercise scheme: 20 seconds of work, 10 seconds of rest. First perform 5 exercises from the first round, repeat them in two circles. Then perform 5 exercises from the second round, also repeat them in two circles. Rest 1-2 minutes between circles and rounds. The total cardio training time will be 20 minutes. Ready timer 20 seconds work / 10 seconds rest.
- For intermediate level. Exercise scheme: 30 seconds of work, 15 seconds of rest. Do 5 exercises from the first round first, repeat them in two or three circles. Then perform 5 exercises from the second round, also repeat them in two or three circles. Rest 1-2 minutes between circles and rounds. The total cardio workout time will be 25 minutes (if you repeat each round of two laps) or 40 minutes (if you repeat each round of three laps). Ready timer 30 seconds work / 15 seconds rest.
- For advanced level. Exercise scheme: 45 seconds of work, 15 seconds of rest. Do 5 exercises from the first round first, repeat them in two or three circles. Then perform 5 exercises from the second round, also repeat them in two or three circles. Rest 1-2 minutes between circles and rounds. The total cardio workout time will be 35 minutes (if you repeat each round of two laps) or 50 minutes (if you repeat each round of three laps). Ready timer 45 seconds work / 15 seconds rest.
To train using a timer, you can download the Tabata Timer mobile application, which allows you to set timers for training yourself. See also our selection of mobile phone apps with timers for training. In addition, the links above offer videos with ready-made timers that are convenient to practice with.
If you don't like training on a timer, you can do exercises based on the number of repetitions. However, we still recommend doing cardio training in interval mode using a timer if you want to get the maximum effect from your workouts.
How to do cardio by number of reps:
First round:
- Knee raises with hands touching: 15-20 leg lifts on each leg (40-50 in total).
- Side bent knee raise (right leg): 20-25 leg raises.
- Bent over knee raise (left leg): 20-25 leg raises.
- Side step: 30-40 hands.
- Swings with the hand touching the toe: 15-20 leg lifts on each leg (30-40 in total).
- Knee to chest pull-up (right leg): 20-25 pull-ups.
- Knee to chest pull-up (left leg): 20-25 pull-ups.
Second round:
- Knee Touch Leg Raises: 15-20 leg raises on each leg (30-40 total).
- Back lunges with arm raises: 15-20 lunges on each leg (30-40 total).
- Abduction of arms and legs to the side (right side): 20-25 leg abductions.
- Abduction of arms and legs to the side (left side): 20-25 leg abductions.
- Side swings: 15-20 leg raises on each side (30-40 total).
- Knee Raise with Twist (right leg): 20-25 leg raises.
- Knee Raise with Twist (Left Leg): 20-25 Leg Raises.
Repeat each round for 2-3 rounds. Rest between exercises 15-30 seconds, between circles 1-2 minutes.
Monitoring heart rate during weight loss exercises at home
Monitoring your heart rate is important for any type of physical activity, but when working in the cardio zone, it is especially important. Heart rate is divided into 4 zones:
Heart rate is divided into 4 zones:
- recovery (50% or less);
- fat burning (50-5%);
- target or aerobic exercise (65-85%);
- anaerobic or threshold load (85-100%).
To determine heart rate, there is a simple formula that sets individual limits for a person. It looks like this:
- 220 minus age = X;
- lower limit: Y=X*0.65;
- upper limit: Z=X*0.85.
For a visual example:
- 220 minus 40 (age) =180;
- lower limit: 180*0.65=117;
- upper limit: 180*0.85=153.
To track your heart rate during cardio workouts, you will need a heart rate monitor. It can even be installed on your smartphone and synchronized to track heart rate fluctuations to achieve better results.
Photo 4. Wrist heart rate monitor from the manufacturer Polar. The device resembles an ordinary electronic watch.
LOW-IMPACT STANDING CARDIO TRAINING
Remember that the intensity and effectiveness of the program depends on the speed of the exercises. If you are just starting to train, try to gradually increase the load. If the load seems insufficient to you, increase the speed of the exercises, reduce the duration and number of breaks, or increase the number of approaches.
FIRST ROUND OF CARDIO TRAINING
KNEE LIFT WITH HANDS TOUCHING
Benefits of the exercise: The exercise is designed to work the lower abs, leg muscles and shoulder girdle. This is a great low-impact cardio exercise for quick weight loss that gets rid of problem areas in the abdomen and legs.
How to do it: To perform this exercise in our cardio workout for beginners, put your feet together, extend your arms up, straighten your back, pull in your stomach and point your head forward. From this position, lift your knee until you reach a 90-degree angle. When the leg is raised, you need to make a clap under the knee, lowering your arms through your sides. Next, quickly return to the starting position and repeat on the other leg.
How much to do: 15-20 leg raises on each side (30-40 in total).
LATERAL KNEE LIFT WITH TILT
Benefits of the exercise: Cardio exercise at home works the oblique muscles of the core and has a static effect on the back and shoulder girdle. The exercise develops the knee and hip joints and burns fat in problem areas such as the outer thigh and waist.
How to perform: Starting position of the exercise – legs slightly wider than shoulders, back straight, stomach tucked in, head looking forward, hands raised behind the head. Bend slightly to the side and at the same time pull your knee up, turning your hip. So you should touch your elbow to your knee. Perform at a fast pace on one side.
How much to do: 20-25 leg raises, first on one side, then on the other.
SIDE STEP
Benefits of the exercise: This is a simple and effective exercise from our cardio workout for weight loss. It allows you to burn maximum calories due to the active work of the muscles of the upper and lower body. The exercise is designed to pump up the thighs, calves, and upper shoulder girdle. Both the back and the abs will receive a static load.
How to do it: The exercise consists of performing wide side steps. This means that you should bring the other foot towards the supporting leg without shifting your weight. Synchronously with the steps, you need to do the bringing and spreading of the arms. You need to keep your hands at chest level, making your elbows soft. Watch the position of your arms, do not relax them and keep your back straight.
How much to do: 30-40 hands.
SWING WITH HAND TOUCHING TOE
Benefits of the exercise: This is one of the most effective cardio exercises from the low-impact selection, and at the same time easy to perform. Swings actively work on the muscles of the legs and abs, ridding the body of problem areas and fat deposits. Also, the exercise has a positive effect on coordination, due to movements in the opposite direction and maintaining balance.
How to do it: The starting position of the exercise involves placing your feet hip-width apart, your back straight, and your head looking forward. From this position, swing your straight leg forward and touch the toe of your straight leg with your opposite hand. Perform alternately on both sides. While performing the exercise, make sure that your back remains straight, do not tilt your head, look forward, and keep your limbs straight. If it is difficult for you to extend your leg straight, you can bend it at the knee.
How much to do: 15-20 leg raises on each side (30-40 in total).
PULLING THE KNEE TO THE CHEST
Benefits of the exercise: And another super-effective cardio exercise that quickly increases your heart rate even without jumping. During execution, the core muscles will be involved, as well as the hips, arms, shoulders, and back. This exercise is great for getting rid of belly fat.
How to do it: Stand in a shallow half-lunge position, one leg laid back, supporting leg bent at the knee, body tilted, stomach tense. Raise your arms above your head. Begin to pull your knee toward your chest while simultaneously bending your arms and lowering them toward your body. In parallel with the movement of the leg, perform a slight twist of the body. Perform on one side at a fast pace, tensing your abdominal muscles.
How much to do: 20-25 leg pull-ups, first on one side, then on the other.
SECOND ROUND CARDIO TRAINING
LEG RAISES WITH KNEE TOUCH
Benefits of the exercise: The first exercise of the second round of our cardio workout for weight loss is aimed at quickly accelerating your heart rate and burning calories. The exercise also allows you to work the lower abs, the front of the thigh, and the muscles of the arms and shoulders. Additionally, the back muscles are included in the work.
How to do it: The starting position of the exercise involves placing your feet hip-width apart, with your arms extended upward in the lock. From this position, pull your knee toward your chest, lifting your thigh diagonally upward. At the same time, lower your clasped hands to your knee. Keep your back straight and tighten your stomach. Do not leave the knee of the supporting leg perfectly straight, make it soft.
How much to do: 15-20 leg raises on each side (30-40 in total).
BACK LUNCHES WITH ARM RAISE
Benefits of the exercise: This exercise will allow you to work several muscle groups at once: thighs and buttocks, abs, arms, shoulder girdle. The static load will be distributed on the back. Its high intensity makes it one of the most effective cardio exercises for losing weight and staying in shape.
How to do it: Keep your legs together, feet pointing forward, straighten your back and pull in your stomach, head looking straight, arms behind your back. From this position, you need to do a half-lunge back on your toes, without transferring the weight completely. At the same time as you move your leg, raise both arms up above your head, keeping them straight. Return to the starting position and repeat on the other leg. Do it at a fast pace.
How much to do: 15-20 lunges on each side (30-40 in total).
ABSOLUTION OF ARM AND LEGS TO THE SIDE
Benefits of the exercise: The main load from this exercise from our cardio workout without jumping falls on the inner thighs, calves, arms and shoulder girdle. The exercise will also involve the muscles of the legs and buttocks in general, the muscles of the core and back. The exercise develops the hip joint.
How to do it: In the starting position, place your feet together, place your left hand on your belt, your right hand parallel to your body, straighten your back and tense your abs. Extend your right leg to the side, resting on your toes, but without transferring your weight completely. At the same time, swing your right arm straight up above your head. Return to the starting position. Perform the exercise at a fast pace on one side.
How much to do: 25-30 leg abductions, first on one side, then on the other.
SWING TO THE SIDE
Benefits of the exercise: This exercise of the second round of low-impact cardio will allow you to actively work out problem areas such as the buttocks, inner and outer thighs. The exercise also engages the core muscles and puts a static load on the back by holding it in a straight position.
How to perform: To perform the exercise you need to take the starting position. Place your feet together, clasp your hands at chest level. Watch the position of your back and head. Pull your stomach in. From this position, perform swings alternately on both sides with straight legs.
How much to do: 15-20 leg raises on each side (30-40 in total).
Fat burning aerobics
This area of fitness is actively used in many gyms. Trainers recruit a group and conduct high-intensity classes that trigger the fat burning process. This is one of the most comfortable types of weight loss, but it cannot be called easy. There are several types of fat-burning aerobics, and each person can choose the appropriate exercise option for themselves:
Step aerobics. The class takes place on special footrests (step platforms). It takes place to the music; in addition to burning fat, it prevents osteoporosis and arthritis. Dance aerobics. Performed with elements of dance, you develop plasticity, flexibility and endurance. Such fat-burning activities will help you get beautiful posture. Slide aerobics. This is a training option with strength training and basic exercises with an emphasis on reducing volume in the waist and legs. Water aerobics. Classes are held in water; this option is perfect for people with spinal injuries, leg injuries and pregnant women.
Rules for creating cardio training programs
When preparing a cardio workout, you must adhere to special rules.
Regularity
It is important that you spend a certain amount of time doing cardio every day. Excessive exercise will be harmful to health, and irregular exercise will show insignificant results.
Excessive exercise will be harmful to health, and irregular exercise will show insignificant results.
That is why it is better to exercise daily and with pleasure than to torment the body with irregular, but more intense workouts.
Mood is not a problem
Cardio training causes increased production of endorphins, so running, swimming, dancing and many other activities will prove to be good stress relievers.
Using Intervals
Intervals increase the effectiveness of any workout by increasing energy expenditure, thereby maximizing fat burning while preserving muscle tissue. For example, in swimming, you can alternate intervals of increased intensity (acceleration) with intervals of active rest (swimming on the back).
Attention! The duration of such a workout should not exceed 40 minutes, otherwise the production of stress hormones will increase
Complete metabolic control
Aerobic exercise increases metabolism - this is a fact, so you need to pay special attention to controlling appetite and hunger
At the same time, it is very important to monitor your well-being: fasting or not replenishing vitamins lost during training has an extremely negative impact on health
Correct breathing
During cardio training you need to breathe frequently and shallowly.
Breathing should be shallow and light, for example, during intervals and short exercises.
If the load is long-term (for example, a 3 km bike ride), then you need to breathe deeply and infrequently. It is best to focus on inhaling fully, and then exhaling equally completely.
