High-tech cardio for weight loss crazy-luck.ru

Home » Miscellaneous » High-tech cardio for weight loss – reviews

There are quite a lot of programs and techniques that help you get rid of a certain portion of extra pounds in a short time. Cardio hi-tech can also be called the most interesting option. This is a set of exercises that does not require more than 10 minutes a day. But the author of this training method claims that it is enough to exercise only a couple of weeks for the weight to decrease by about 5 kg. It’s worth taking a closer look at Cardio Hi-Tech to fully understand how rational it is to use such a program.

Basic principles

First, you should get acquainted with this technique itself in order to understand what exactly you can expect from it. This technique was invented by Olga Vyazmetinova, a world-class athlete and fitness trainer. When creating the program, she was guided by the fact that not everyone has enough time for long-term home exercises. Therefore, her goal was to obtain a sports complex that could be completed in just a few minutes. This is how a complex consisting of five basic exercises appeared.

Let's start training!

I suggest that you don’t put it off until Monday, but start right away, and promise yourself to hold out for at least 2 weeks to be sure to see if there will be a result.

This complex consists of five basic exercises that even a beginner can perform. We will perform each exercise for a minute, and then rest for 30 seconds. Go!

Place your feet at shoulder level, bending your knees slightly. We run with high knees, keeping our legs together. It is very important to keep your back straight while performing the lead.
We stand up straight and stretch our arms in front of us, keeping them at shoulder level. We do lunges to the sides, now with one leg, then with the other. We don't lean forward.
Starting position as in the first exercise. Now we run in place, taking small steps. After 15 seconds, we turn left without stopping the run, and then we return to the starting position and repeat the same thing, but in the other direction.
The starting position is still the same. Now imagine that there are various objects scattered on the floor that we need to collect and put in one place. We alternate hands: one collects, and the other we hold on the belt.
Now you need to sit down, placing your hands down between your legs. We begin to jump up, raising our arms as high as possible.

And for visual learners - video training!

Women's website WomenItems.ru

Home > Fitness and diet >

11.04.2016

Are you overweight and have absolutely no free time? There is a set of exercises especially for you, developed by athlete Olga Vyazmetinova. You only have to spend 7 minutes a day , and after 2 weeks the scales will show minus 5 kg .

In addition to the low time investment, “hi-tech cardio” for weight loss has a number of advantages :

Saving money - the whole complex is performed at home and without sports equipment.
The workout includes only 5 exercises - it’s very easy to remember and repeat them.
No prior preparation is required - even a beginner can perform the exercises.
You don’t need to severely limit your diet or follow a diet - just follow reasonable nutrition rules and avoid unhealthy foods. The daily calorie intake for women should be approximately 1500 kcal.
The hated centimeters will disappear from the waist, the skin will tighten and become more elastic.

“High-tech cardio” for weight loss is a high-intensity activity, so consult your doctor and properly assess your physical fitness. Training is contraindicated for those who:

Exacerbation of chronic diseases.
Problems with the heart or blood vessels.
Diseases accompanied by changes in blood pressure.

A tempting prospect? Then let's get to work! Each high-tech cardio exercise is performed for 1 minute. Do not allow yourself a long rest between sets (more than 30 seconds), this will negatively affect the effectiveness of your training:

Exercise 1 : active running in place, while you need to raise your knees high. Be mindful of your posture and don't slouch.
Exercise 2 : lunges from side to side (strengthens the muscles of the legs and hips). The main thing is to maintain a good pace - you need to perform about 60-70 lunges per minute.
Exercise 3 : run in place again, only your legs should be half bent and shoulder-width apart. Every 15 seconds, turn your body to the left, then to the right.
Exercise 4 : rhythmic bending. Keep one hand on your belt, pull the other towards the floor. We change hands with each bend.
Exercise 5 : starting position - squatting, arms should be extended. Make sudden jumps while raising your arms up. Increase the jumping intensity to 40 per minute.

Remember that the effect will only come from persistent daily practice ! Even if at first you cannot maintain such an intense rhythm, do not despair and continue exercising. Very soon the body will adapt to the stress, and training will be enjoyable. The complex is good both for losing a few kilos gained over the holidays and for maintaining fitness.

Author: Yulia Chinnova

What Science Says

In the study Effectiveness of High-Intensity Interval Training (HIT) and Continuous Endurance Training for VO2max Improvements: A Systematic Review and Meta-Analysis of Controlled Trials. , conducted in 2021, compared the effects of HIIT and cardio training on maximum oxygen consumption. Interval training has been found to be more effective.

However, the discussion of the study results indicates that HIIT may only have slight advantages over cardio.

Research results

It’s worth remembering that HIIT is high-intensity interval training, and it got its name for a reason. Most people don't do HIIT regularly because it's too hard.

So HIIT requires effort, work and pain, but ultimately provides only small benefits? Everything depends on you.

For people who don't have time but want to get the most out of every workout, HIIT can be a lifesaver. The rest will prefer a longer, but less thorny (and safer for the joints) path to their goal.

The results of one study, of course, do not claim to be absolute truth. However, this shows that the difference between HIIT and cardio in terms of calorie expenditure is not that great.

Let's take a closer look at the effect of burning calories after a workout.

How is this complex useful, and how does it differ from others?

Personally, I always take a comprehensive approach for myself: not just to lose weight, but to improve the condition of my skin, improve my health, and improve my well-being. And of course, spend as little time and effort on training as possible, and still get maximum results. In this case, all this is present, which pleases and motivates you to start studying as soon as possible.

It’s interesting that, unlike many other workouts, this set of exercises is designed in such a way that the exercises go literally one after another, with a short break of a few seconds, and then back into battle.

The exercises themselves are extremely simple, the secret is in the maximum intensity of their implementation. Agree, for seven minutes a day you can find strength and try hard. The main thing is not to disrupt your schedule, and study every day, and then:

the fat will melt before our eyes and the weight will go away,
muscles will become stronger,
loose skin will tighten,
The immune system will be strengthened and the body's endurance will increase.

Useful tips

According to numerous reviews from those who are already actively using this method of losing weight, some points should be taken into account, and then the exercise will be easier and more enjoyable, and the result will definitely not disappoint you:

the best time to do exercises is in the morning,
People who have no physical training at all should not overload themselves, since the complex requires a lot of strength and endurance,
Following any diet or proper nutrition during training will significantly improve the result,
as you get used to the loads, you can slightly shorten the breaks between exercises to increase the intensity and effectiveness of the exercises,
carefully study the contraindications.

"Cardio hi-tech" for weight loss

Mere mortals often do not have enough time or money for regular and full-fledged training. There may not be a suitable gym nearby, convenient roads for running, and work and family take up all the time. Or we are talking about a young mother who spends all her days with her baby. It may also be that you manage to devote a couple of hours a week to strength training, but you have to give up on aerobic exercises, which is why you cannot polish your figure. In such cases, the author’s invention of a fitness professional will come to the rescue - “hi-tech cardio”, which you only need to do for 7 minutes a day to lose weight.

What's new?

It seems that it is no longer possible to invent something completely innovative in the world of fitness. But you can significantly improve the old and good! The peculiarities of high-tech cardio training are that it allows you to get maximum results in a short time. The effectiveness of regular aerobics is increased due to the almost prohibitive intensity, at which fat burns not only during exercise, but also for a long time after. The muscles also come into amazing tone.

7 minutes fit 5 exercises with a half-minute break between them. Since exercise requires full dedication, “high-tech cardio” is absolutely not suitable for weight loss for people with heart disease, high blood pressure and some other chronic diseases. Very fat and untrained people should be careful and start with something easier.

The complex itself

Running in place with high knees, but the nuance is that this running should be like waddling - your legs touch the floor at a distance wider than your shoulders.
Lateral alternating lunges with arms extended forward.
Running on bent legs with small and fast steps. Every quarter of a minute you should turn right, back, left.
Bend forward – imitation of picking up objects from the floor. While the right hand is on the floor, the left is on the belt - and vice versa.
Jumping out of squats. In the lower position, the hands touch the floor between the knees, in the upper position they soar above the head.

“High-tech cardio” movements for weight loss should be performed quickly and quickly, while you must “hold” your back. If you follow the correct technique, the load is truly exhausting; according to reviews from those involved, the minute drags on endlessly.

In principle, everything is simple. For clarity, you can watch a video of the complex. And follow two rules:

Eat as healthy and low-calorie a diet as possible. No amount of fitness will help you lose weight if you don’t know how to eat.
Exercise in sneakers, even at home, to avoid shock loads and not harm your joints.

"Cardio high-tech" for weight loss. Video: explanations, showing exercises, checking results on scales

Author: Marina Beregovaya

Rate this article:

Author:

N/A

The Best Types of Cardio Workouts for Weight Loss

Intensive endurance programs are a whole complex that includes a huge number of exercises and sports. The list of areas suitable for cardio activities is simply huge:

Race walking. It is easy to do even for unprepared people. The main thing is to perform the movements correctly, without reducing the load during training.
Skiing. In winter, it is pleasant to ski on snow, and the frosty air is very beneficial for the body. But in the summer it’s worth continuing your workouts in the gym.
Run. It is considered the best way to lose extra pounds, but in order to lose weight, the workout should last 30-60 minutes. It is important not to eat anything 2 hours before your run.
A ride on the bicycle. You can do it both on the street and in the gym. Suitable for almost all people: the only contraindication is diseases of the knee joints.
Swimming. It is best to swim breaststroke, actively moving your arms and legs. This will help not only burn calories, but also improve the condition of skin that has sagged during the weight loss process.
Dancing or step. Exercising to music lifts your mood and also helps you maintain a fast rhythm.
Boxing. It is popular among business, strong-willed women, since cardio not only trains all body systems, but also helps to gain self-confidence.

Separately, there is cardio fitness, which includes step, dance aerobics, tai-bo and other areas. When talking about what exercises belong to these areas, they usually highlight running, jumping, jumping, lunges, combined with smooth or sharp hand movements that imitate punches from boxing and karate.

It is impossible to single out the best workouts for burning fat: for each person this question is individual, due to the structure of the body and preferences in sports.

Running is definitely in the TOP of the most effective weight loss methods, however, it is dangerous for unprepared people. In addition, not everyone likes it, and doing it through “I don’t want” is difficult and even harmful to moral health. Even minimal dance workouts will be more effective if performed with enthusiasm.

There are not only different types of cardio exercises, but also types of programs. Usually they talk about 4 main options:

Long training. It involves maintaining the same level of load over a long distance. The simplest cardio options are running or cycling.
Interval loads. The training is based on alternating cardio loads according to their degree of difficulty, thanks to which the body gets rest, but does not relax completely. To complete the program, you can run, changing speed, every 20-30 minutes.
Cross loads. The system is based not only on changing the intensity of classes, but also their types. So, one cardio program can include 3-5 different sports areas.
Super circuit. The most effective program for weight loss, which includes alternating aerobic exercise with short complexes with weights. Thanks to this cardio, not only body volumes are reduced, but also the muscle frame is formed.

Outdoor exercise

Cardio training is often combined with strength training. To lose weight, it should be done before weight training, and to gain muscle mass – after. If you want to simultaneously lose weight and strengthen your muscle frame, then you can include intense loads before strength exercises, between their blocks and after. However, it is important not to overload the body: each complex should last no more than 20 minutes.

In any case, you can choose the appropriate exercises yourself or with the help of a trainer. Cardio training usually includes running in place, jumping jacks and aerobic steps. However, there are special techniques. When creating your own weight loss program, be sure to include them in it.

Pull-out push-ups

Lie on the floor with your hands slightly wider than shoulder-width apart. The body from the back to the tips of the legs should be a straight line. Lower your entire body down on your hands, trying to touch your feet to the floor. From the bottom position, push your body up with your hands so that you lift yourself off the ground. Land softly and start again.

Rock climbing

The starting position is standing on all fours. Bend your right leg, pull it towards the same elbow, freeze for a second, then return to the starting position. Repeat the same for the other side.

Plank rolls

Lie on your stomach. Raise your body on your elbows so that your entire body is a straight plank. At the same time, watch the position of your hands: exactly under the shoulder joints. Push off with your hands, lift your entire body back and return to the starting position. While performing the exercise, keep your back straight.

Jumping

Place your feet firmly and squat slightly. Sit down, leaning back slightly. At the bottom point, push off with your feet, jump up, and then land softly.

While performing the exercise, make sure that your feet are completely flat on the floor.

Combine these techniques in any order, excluding or adding some of them. The main thing is to do them all quickly, without losing momentum.

Morning time is considered the best time to perform cardio exercises, however, this issue is individual for each person. If you feel better in the afternoon or evening, study at a convenient time for you. However, do not forget to eat right: the window between eating and training should be at least 2 hours.

Contraindications!!!

It should be noted that this complex, like many other effective weight loss methods, has its contraindications, and it is very important to familiarize yourself with them before starting training, so as not to harm your health in any way, and find something else that is right for you!

You cannot use this weight loss method if you have:

have cardiovascular diseases,
blood pressure problems (hypertension),
postoperative conditions,
exacerbation of any chronic diseases.

PS if you are a young mother, then you should not start exhausting yourself with training immediately after giving birth; you should give your body a little time to rest and “come to its senses”, and then start training.

Well, are you inspired? Would you like to try it and get results? I hope this article motivates you to take action, because 80% of success in any business is motivation!

I wish you to achieve all your goals and be satisfied with yourself. Share the article on social networks with your girlfriends who are losing weight, and don’t forget to visit my website again and again, because I look for and collect all the most useful and interesting things especially for us - creative and purposeful! See you in new articles!

Reviews about the exercises

“In a couple of weeks minus 3 kg”

I have always been friends with sports. And I don’t understand people at all who are not interested in him at all. But even for me the program was new. A fitness trainer complained to me about it when I was faced with the task of losing several kilograms during “drying.” If we talk about the program itself, it is incredibly intense. That is, I complete all 5 exercises in literally 6-7 minutes. And this method is simply not suitable for people who are unprepared or have any health problems. It’s better for them to choose something easier. For two weeks I regularly added this complex to my regular workouts. By the way, it takes a lot of strength. But the results were not long in coming. After just two weeks, I had already lost 3 kg. I didn’t need to dry out any further, so I didn’t continue doing high-tech Cardio. Then, when I need to get rid of fat again, I will again resort to this program.

"Great for home workouts"

I was looking for a set of exercises for myself that would help me practice at home for a short time, but with benefit. I just wanted to reduce my weight by three or four kilograms, no more. And the basis for my weight loss, in fact, was diet. Based on reviews, I found information about this system. I liked the idea itself, because such training does not require a lot of time. And for better results, I advise you to follow the following recommendations.

The optimal time for classes is morning. It’s just that the effect of exercise on an empty stomach is always greater than on a full one.
It is better to shorten the break between exercises over time. Then the intensity of exercise increases and weight loss occurs faster.
Don't forget about your diet because it will definitely improve your results.

After only 3 weeks of training, my body returned to normal. Not only did I lose several kilograms, but I also improved my figure. Now I'm more athletic and literally radiant. So, also try this method of losing weight. But do not forget that it is not suitable for chronic diseases.

“You only lose weight the first time”

At first I was also very inspired by this program. And indeed, at first it gave simply incredible results. I mastered it almost immediately, because there is nothing complicated in these exercises. It is enough just to perform them intensively and not take long breaks. And after a couple of weeks of training, I have already reduced my weight by 3-4 kg. But then I noticed that the mass was no longer going away. The weight just stood up. I tried to study more intensively, to give it my all. Only, apparently, the body is accustomed to such stress. This, it seems to me, is a huge minus. Still, in order to progress, exercises need to be changed periodically. Otherwise, no program will produce weight loss for a long time. Be prepared for this and be sure to immediately find a “replacement” technique for yourself.

“It didn’t suit my health”

I’ve seen a lot of reviews in which Cardio Hi-Tech is literally praised in the brightest colors. And I actually liked this technology too. I hoped that with her help I could get my body in order, lose noticeable weight and improve my figure. But I was only able to study for a few days. After the first lesson I felt very difficult. I thought that with such serious loads it was quite natural. The second day I was also able to study, but with even more difficulty. And then the pressure began to rise. For me it was not stable before. When I started practicing, the problem only got worse. In general, I won’t scare anyone at all. I just want to warn you that this method is clearly not suitable for everyone. Be more attentive to your health and try to stop in time if complications arise with your health.

Source: zhenskij-sajt-katerina.ru

Burn fat in the gym

Classes in the gym allow you to include various equipment and exercise equipment in your workouts:

treadmill;
bike;
elliptical trainer;
rowing installation.

Treadmill activities may include:

Walking. This cardio option is suitable for beginners and people recovering from injury. In an hour of regular training, you can burn up to 400 calories, and to increase the load for weight loss, you can change the inclination of the band so that it simulates an ascent or descent.
Run. It accelerates metabolism well, trains endurance, and also burns up to 600 calories per hour. At the same time, running is not suitable for people with weak bodies and those who are very overweight.

An elliptical trainer, compared to a treadmill, allows even people with damaged or sore knees to exercise. It is great for losing weight, training legs, gluteal and waist muscles. Exercises on it are as effective as running.

Cardio on the bike is also great for burning calories and giving your entire body a workout. Both beginners and trained athletes can practice it.

Simulated rowing is the best workout for losing excess weight while losing weight, as it can help you get rid of 800 calories in an hour. At the same time, cardio works all muscle groups, and there is almost no stress on the joints.

TRX hinges

Another modern exercise equipment is trx loops. They were developed for the training of US special forces and consist of two interconnected ropes with loops at the ends. They are easy to take with you on trips. You can attach it to a wall, ceiling or any other base that can support a person’s weight.

The main advantage of loops is that they force a person to work with his own body, distributing the load so that it is not dangerous to the body. During classes, all muscle groups work, even those that are usually very difficult to “move.” Each exercise is performed for 45 seconds, in intensive mode, after which they take a break for 15 seconds. There are also ligaments that consist of 2 techniques. They are performed like this: 1U, break 15 seconds, 2U, another break, 1U, another break, 2U, stop for 60 seconds. After this they move on to the next block.

Lesson program

There are many training programs available. You can choose a cardio complex yourself or use a ready-made set of techniques:

1U - One arm row. While standing, hold the loop with your right hand and extend your left hand forward. Lean over your side, moving your left hand in a circle back, behind your back, towards the floor. Use your abdominal muscles to return to the opposite position. Perform the technique for one and then for the other hand.
2U – Low start. Turn your back to the support and, bending your elbows, grab the loops. Squat down on your right leg, with your left leg slightly straightened behind you, as if you were about to run. Now jump up from this position and land back softly.

Second block:

1U – Standing push-ups. Stand with your back to the support, place your arms on the loops and extend them forward at chest level. Bend your elbows, lower yourself into them, transferring your weight to the hinges, and then straighten back and raise your arms up, bending at the waist.
2U – Squats on one leg. Standing straight, feet together, grab the loops with both hands. Lift your right leg off the ground and lift it 45 degrees. Squat down without lifting your heel while holding your other leg to form a 90-degree angle. After this, return to the starting position.

Third block:

1U – Face fly. Stand straight, facing the support, take the loops in your hands and spread them as wide as possible. Now bring your arms together while tilting your body back, keeping your back straight. Then return to the starting position.
2U – Knee bending. Lie on your back, place your heels on the hinges and lift your pelvis so that your entire body, from your chest to the tips of your legs, is on the same plane. Pressing your heels down, bend your knees, pulling them toward your chest, and then straighten again.

It is best to do this complex under the supervision of a trainer, since many techniques are difficult to learn to perform correctly without outside help.

Read more: TRX loop exercises for weight loss

Barbell and dumbbells

In the gym you can also train with barbells and dumbbells. This is not necessary for weight loss and weight loss, but if you dream of a toned, sculpted body, then training with weights should definitely be in your training program.

Don't try to lift a lot of weight if your goal is regular body shaping. 1-2 kilogram dumbbells and an empty bar will be quite enough at first.

What cardio exercises can you do with dumbbells?

Squats with a barbell on the shoulders in different positions.
Deadlift.
Bench press with a medium, wide or narrow grip.
Chest cravings.
Bent-over barbell row.

And remember that the effectiveness of training depends not only on the intensity, but also on the parameters of the training itself. You should be comfortable performing the techniques: excessive stress and too fast a pace of cardio can be dangerous for the heart. At the same time, do not forget that it is systematic cardio exercise that gives the best effect in the fight against extra pounds.

What heart rate should you keep during cardio to burn fat?

Perhaps the most important condition for losing weight during cardio is determining your heart rate zone. As mentioned above: exceeding the heart rate zone stops burning fat, and goes into mode to increase heart endurance and speed.

In the mode from 50 to 70% of the maximum heart rate - the best zone for burning fat, at this moment the heart does not experience enormous stress, and the muscles are not destroyed.

How to calculate your heart rate zone:

220 – age = maximum heart rate (bpm).
Then multiply the maximum by 0.5 and 0.7 - these will be the limits (beats per minute) beyond which it is better not to go.

To find the right load, start your workout on any machine at a slow pace .

Firstly, it will warm up the muscles and prevent injury;
and secondly, it will help to gradually increase your heart rate, tracking it as the pace gradually increases.

You can read your pulse using heart rate sensors or manually.

When performing exercise, make sure that your heart rate does not exceed the upper limit. Over time, the heart adapts, and the heart rate at a certain pace will be lower compared to the first workouts. Next, you need to increase the pace, change programs, change exercise equipment, but still not go beyond the limits of your heart rate.

At home

You can do aerobic training not only in the gym, but also at home. To do this, it is not at all necessary to buy special exercise equipment or equip a room for a gym: the advantage of cardio exercises is that they require almost nothing. At home, you can only use a gymnastics mat and small dumbbells, and also turn on dynamic music during classes to keep up the pace.

When practicing at home, it is important to follow some principles.

Take care of your joints. Perform jumps and lunges in sports shoes or on a gymnastics mat. This will help protect your joints from injury and minimize natural noise.
Monitor your pulse. For aerobic training to be effective, your heart rate must be elevated during exercise. To calculate it, just subtract your age from 220 and calculate 60-70% of the resulting value. However, remember that this is the norm for a healthy, physically resilient person.
Enjoy. When performing the complex at home, put on pleasant music and tune in to a positive mood. Choose techniques that not only give you physical activity, but also like them, combine them in different variations, complicating them with additional movements and approaches. If you don’t like some element, and the need to do it causes irritation, don’t do it.

Exercises

Run in place. It can be performed in different ways: intensively, but in a normal manner; as if you were running a short distance; with high knees; with overlap; finely moving your feet; performing various movements with your hands. These techniques can be alternated with other exercises throughout the workout.

Jumping. You can do them on the spot, jumping as high as possible or moving your body:

Place your feet together and keep your hands on your waist. Make jumps, landing either to the right or to the left of the starting point.
Stand straight with your feet shoulder-width apart. Jump high and turn your body so that you turn your right side towards the starting point. With the next jump, return to the starting position and repeat this pair of jumps in the other direction.

Jumping. This is a more complex version of cardio, in which the exercise consists of 2 parts: the main technique and the jump from its final position.

Place your feet shoulder-width apart and squat without lifting your heels off the floor. When you reach the bottom, jump up as high as you can and land softly on your toes.
Stand up straight, spread your legs wider than your shoulders and perform a deep squat and jump out of it.
Make these techniques more difficult: when jumping from the bottom point, turn your lower body to the side, trying to reach your left side with your heels, then the right.
From a standing position, squat down, and then take a lying position. Jump your legs towards your chest. Jump up from this position without bringing your knees together.

Kicks and punches. These techniques came to aerobics from boxing and its varieties, so choose the appropriate music for them and get ready for a tough workout. Take the starting position: your legs are slightly wider than your shoulders and slightly bent at the knees, your arms are bent at the elbows, your hands are clenched into fists and are at face level. From this position, perform kicks forward, backward and to the side:

low, 45 degrees;
high, 90 degrees;
with a rotation of the body, moving the arms and torso to the right side for the right leg and mirrored for the left.

At the same time, do not straighten your knees all the way to avoid injury. Perform punches simultaneously with aerobic steps or shallow jogging in place:

straight ahead;
to the sides: with your right hand slightly to the left, and with your left - vice versa;
twos, when strikes with different hands quickly follow each other;
alternating a forward strike and a block, when the arm in a bent position is raised up so as to shield the face.

Aerobic exercise. They are entirely built on dance elements and steps forward and backward alternating the leading leg. At the same time, you can raise your arms up and spread them to the sides. This also includes various bends, leg swings, push-ups, etc.

Stand straight with your feet shoulder-width apart. Bend your elbows and hold your arms at waist level. Sit down a little and from this position lean to the right, while simultaneously reaching in the same direction with your left hand. Return to the starting position and do the approach in the other direction.
From the same position, bend down, trying to reach your right foot with your left hand, and your left with your right hand.
Get on all fours, focusing on your palms. Lift your right leg up while straightening it. Then repeat the same for your left leg.
From the same position, lift your leg bent at the knee so that your back and thigh form a straight line, and your leg goes up at a right angle. Do short, intense lunges upward, as if you were hitting the ceiling.

Complexes for men and women can be the same. However, representatives of the stronger sex usually include more strength exercises in their workouts: push-ups, push-ups and jumping jacks. At the same time, the weaker half of humanity prefers to perform more aerobic steps, lunges and techniques in combination with running in place.

Cardio hi-tech

Despite the fact that most cardio exercises can be performed at home or on the street, world-famous trainers agree that it is still better to do it in the gym, under the supervision of professionals. The same applies to the system of Olga Vyazmetinova, a world fitness champion, whose program takes only 7 minutes to complete. The girl developed a complex specifically for weight loss and claims that if you exercise daily, you can lose up to 10 kilograms in a month.

While standing, place your feet shoulder-width apart. Run in place, raising your knees high, without bringing your legs together, keeping your back straight.
In the same position, extend your arms forward at chest level. Lunge to the side on your right leg, and then shift your body to your left. When changing positions, lift your pelvis slightly, but try not to fall back or forward.
Stand up straight. Run in place, almost without lifting your feet off the floor. The more often you mince, the better. After 15 minutes, without stopping, turn to the right and continue. After another 15 minutes, turn straight again, and then at the same intervals - to the left and to the starting position.
While standing, bend your knees slightly. Now with your right hand, reach as low as possible towards the floor. At this time, keep your left hand at your waist with your elbow pulled back. Having reached the maximum point, change hands: while the right one rises to the waist, the left one moves down. Help yourself with your whole body and move as dynamically as possible.
Squat down with your hands between your legs. The heels can be lifted off the floor. Jump up from this position, trying to push yourself as high as possible.

You need to perform all the exercises as intensely as possible, doing one minute of cardio for each and taking a 30-second break between them.

Cardio twister

The cardio twister exercise machine is a new word in the fight against excess weight. Classes on it are based on the fact that while walking, turns and twists are performed. During the exercises, the muscles of the legs, thighs, oblique and rectus abdominis, back and arms work. The dynamic course of exercise allows you to burn a large number of calories, which is very important when losing weight, and also helps to strengthen the body.

There are various cardio aerobic exercises that you can do on this machine.

Stand on the machine and hold onto the handrail with a wide grip. Start walking on your right foot. At this time, the steering wheel will turn to the left on its own and all you have to do is move the body after it. After this, take a step with your left foot, twisting to the right.
In the starting position, bend your knees slightly and move your hands to the bottom of the handrail. Move in this way while maintaining a squat.
Straighten your legs and replace the position of your hands with a narrow grip. When turning, try to twist as much as possible.
Standing on the machine, grab the middle of the left side of the handrail with your right hand. Place your other arm freely along your body. As you perform the steps, actively engage your obliques. Perform sets for one side and then the other.
Place your hands on the handrail at shoulder width and shift part of your body weight to them. During steps, when the steering wheel turns, push off from the support, straightening your arms, and then return to the starting position.

As you walk, be careful to press the pedals with your heels, as well as the position of your back and legs.

Aerobic Training Guide

Start gradually

As with any form of training, aerobic exercise should be introduced slowly in the early stages of training, especially if the person is overweight or poorly trained. Walking is perfect for beginners, as it is absolutely safe.

Exercising too intensely can lead to injury or burnout. It is very important to start training gradually to warm up the muscles and lubricate the joints for further work.

Work within your target heart rate zone

Although the idea of a fat burning zone has been discredited, staying within your target heart rate zone is still very important. Using the formula we gave earlier, everyone should determine their upper and lower limits for their target heart rate and plan their training accordingly.

For best results, try to work near the upper limit. If you work at the lower end of the limits, the effect will be very small.

Exercising too intensely can lead to injury or burnout.