Cardio workout to burn fat at home

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Cardio training is one of the mandatory elements of any fitness program. It is this type of training for the effectiveness of combating excess weight that tops the list of fitness areas . The training is a set of physical exercises aimed at both burning fat and strengthening the cardiovascular and respiratory systems.

To conduct classes, it is not necessary to visit sports clubs, since most of the exercises are easy to perform at home. You can choose a set of exercises for both girls and men.

Is cardio training magic?

All your life you have dreamed of a beautiful, sculpted body, but the hated fat layer did not allow you to put on a beautiful T-shirt and go for a walk around the evening city? Have you ever tried cardio training? After all, this is the best way to burn fat!

Just imagine that by regularly doing high-intensity training, you will see the first results on your beautiful body within 2 weeks. Don't you want your tummy to be adorned with beautiful six-pack abs a few months later? Cardio training will not only help you get rid of the airbag, but will also improve the functioning of your cardiovascular system.

Every workout should contain elements of cardio so that you always feel strong, energetic and in a fighting mood. Cardio training is an amazing magic that anyone can learn. Hard training, proper nutrition, regular, healthy sleep - that’s the magic!

Definition and Features

In Greek, the word "kardia" means "heart". Cardio exercise actively engages the cardiovascular system. It has a positive effect on the heart muscle, increases its endurance, and improves blood flow in the body. It is logical that when performing any physical exercise, breathing quickens and heart rate increases. But still, cardio has distinctive features.

There are two types of training: aerobic, anaerobic. Anaerobic training draws energy from glycogen and adenosine triphosphate (ATP) molecules, allowing you to perform strength training with heavy weights or withstand high-intensity activities such as sprinting.

Cardio refers to aerobic exercise where energy is produced through the oxidation of glucose with oxygen. It is characterized by a weak power load with a high intensity of breathing, heart work and muscle contraction. Simple examples of cardio training include race walking, swimming and running.

Advantages and disadvantages

What is the main beauty of cardio training? The main advantage is that you don't have to go to the gym, go to the pool or visit fitness centers. You can conduct classes at home! There are a huge number of programs on the Internet aimed at burning fat. On TV you can find the channel “ZhiVi!” , dedicated to beauty and health.

Fitness instructors play sports with a group of students. There are modern dances, aerobics and even Thai boxing! All classes are held to rhythmic and energetic music. Find something that is close to your spirit and study with experienced specialists. If you exercise regularly, you can achieve the following results:

• The fat layer will begin to burn almost at the speed of light. In 2 weeks you can actually lose from 1 to 3 kg of excess weight.
• Your lungs will become stronger and your endurance will increase.
• Metabolism will become faster.

The most important thing is that cardio training is accessible to everyone. There's no need to buy an expensive gym membership when you can get a powerful workout right at home. After the first lesson you will be energized and in a great mood for the whole day.

Among the disadvantages, one can note the high load on the cardiovascular system. If you have heart problems, be sure to go to a doctor for a consultation - find out whether you can exercise or not. Do not neglect this advice, always take care of your health.

Home cardio

Cardio exercises can be done at home without the use of exercise equipment. The undoubted advantages are no need to purchase expensive equipment, saving time and money, flexible training schedule. The rules for home training are no different from other types of cardio: regularity, intensity, heart rate control (up to 70% of maximum values).

For those who do not know how to combine exercises, there are ready-made complexes from famous trainers that can be viewed on the Internet. They consist of exercises aimed at increasing your heart rate.

Popular exercises:

• jumping;
• running in place;
• burpee – jumping up from a lying position;
• rock climber - running in place in a low start position;
• squat - deep squats.

The exercises are performed one after another, starting with 10-15 approaches each. After completing the circuit, rest for 2 minutes, then repeat. Gradually, the rest time is reduced, and the number of approaches and circles increases. It is believed that the best time for cardio training is the second half of the day, before 18:00. But at home, it is best to organize classes in the morning before breakfast.

An effective type of HIIT, the Tabata protocol, can be easily performed at home. It takes just 8 minutes a day and combines extremely fast paced aerobic exercise with periods of rest.

I want to study! What kind of cardio workouts are there?

The oldest and most proven method is running. Look at the girls who do long and short distance running. They have excellent physical shape, don't they? But you must admit that classic running is boring and monotonous. Fortunately, today there are many programs that alternate between different exercises. As a rule, they are all varied and very interesting, so you definitely won’t get bored. What kind of cardio workouts are there?

Interval training

Ideal for those who have little free time. You will alternate between fast and slow running paces. For example, try running for five minutes and then walking for three minutes. Alternate the two types of running several times, and very soon you will see how your cardiovascular system will become toned and your waist will decrease in size. Read more about this species here.

Cross training

This type of exercise consists of alternating various cardio loads. For example, you can first work out on an exercise bike, then move on to a treadmill, elliptical trainer, and so on. The sequence can be arbitrary. This way you will diversify the load and conduct an effective workout.

Circuit training

One of the most effective types of cardio. Circuit training involves sequentially performing certain exercises with a minimum amount of rest between them (no more than 30 seconds).

Fartlek

Suitable only for well-trained athletes. Be prepared for the intensity of your exercise to change dramatically during your workout. This will not only speed up the fat burning process, but will also give a good additional load to the entire body.

Supercircuit

Super circuit training involves alternating aerobic and cardio exercises using various weights. Fat burns quickly, your mood improves, and the relief on your stomach will not take long to appear. Be prepared for hard work, but the results will be worth it.

Long training

This type of activity is suitable for both beginners and experienced athletes. Are you ready to step into the shoes of a professional runner? You can run both on a treadmill and in an open stadium at any convenient time. If you get bored, be sure to grab your MP3 player, turn on some energetic music and practice to the choruses of your favorite bands.

Remember that there is no ideal training program. Each person chooses cardio for themselves based on their own preferences. Some people like cycling, while others are delighted with classic running. The main thing is to train honestly, not to deceive yourself, and an impressive result will come very soon.

Cardio workout program at home

In order for cardio exercises for weight loss at home to be effective, you must adhere to the following rules:

• Regularity You need to do at least three cardio workouts per week to lose weight. In this case, the duration of classes should be at least twenty minutes;
• Increasing intensity The intensity of exercise must be increased periodically. The body gets used to certain loads, and fat burning will no longer be as effective. The frequency of exercises per week can be increased over time to five, and the time of exercise to 45 minutes;
• Alternating exercises To make cardio training at home more effective, you need to combine it with strength exercises. Home training should include a variety of exercises: from walking to jumping and running;
• Rational use of time In addition to studying at home, you can usefully spend time on the way to work and home. Give preference to walks, and also use the elevator less. In summer, choose a bicycle as a means of transport.

A home training program should always begin with a warm-up. This can include steps in place, twisting the body in different directions, lunges and steps with knees raised. Five minutes will be enough to warm up.

The following exercises can be recommended as basic interval training:

• Running Park, stadium, playground, courtyard - for running, the terrain does not matter, only the intensity and time of training. Start with a minimum load and gradually increase it. Regular running can be alternated with side steps or lunges. Running with high calf raises will also be effective. Don't forget about running up the stairs;
• Jumps There are several types of jumps: high jumps; to the sides; jumping out; squat jumps. As an assistant, you can use a jump rope , which offers a variety of jumping variations. Don’t forget about the Swedish wall: jumping with emphasis on the crossbar, jumping down from the stairs - there can also be several options for exercises;
• Cycling Exercise bike or walk in the fresh air. You can always alternate jumping and running exercises and come up with different variations of them.

When choosing a cardio program for yourself, you should give preference to its interval variety. Interval exercises consist of alternating pace, intensity and load level. It allows you to quickly lose weight without losing muscle mass.

Program for Beginners

Cardio exercises for weight loss at home for beginners should be based on a gradual increase in loads . You shouldn’t study according to the Olympic champions’ program from the very first day, because you can seriously harm yourself.

To begin with, it is worth identifying your strengths and paying more attention to their development: running is easy for some, others can jump rope for a long time, others like to swim in the pool, and so on. This is where you should start with aerobic exercise.

The first cardio workout for beginners can last 15-25 minutes, then you should devote 25-45 minutes three times a week. The interval between workouts should not be more than two days . Regularity is an important rule for both experienced athletes and beginners.

The best time for interval training for beginners is in the morning . And since the last meal was in the evening, burning excess fat will be more effective. And during the day you will not need to limit yourself to food for evening exercises.

During cardio, do not forget to monitor your pulse. If experienced athletes already know the abilities of their body and can independently monitor their heart rate, then beginners may need a heart rate monitor.

Sample cardio program for beginners:

• Warm-up - 5 minutes

The warm-up can include elements of stretching muscles and joints, which will protect the beginner from possible injuries and sprains. This is the “Mill” exercise, circular rotations of the hips, rotations of the knees.

• Jumping rope - 10 minutes

There is no need to rush; at first, work through the program carefully.

• Running and cycling - 25-30 minutes
• Stretching - 5 minutes

For better results, you can use several yoga stretching exercises. After the main activity, this will calm the body, allow it to “cool down” and return the pulse to normal after cardio exercise.

A set of exercises for men

Cardio training for burning fat at home for men can be based on the principle of combining aerobic movements and strength exercises. However, this method is suitable for more advanced athletes.

It’s not difficult to choose a set of fat-burning exercises for training at home; beginners can start with three or four exercises, add running and jumping rope to them - this is quite enough to strengthen the muscles of the heart and body.

A cardio training program at home without equipment for men may consist of the following exercises:

• "Explosive push-ups." They differ from simple push-ups by sharply pushing off the floor, and subsequently by adding cotton in the lower position;
• Burpees. The exercise combines several elements, which plays an important role in losing weight. The starting position is “on all fours.” Pushing off with your feet, we take a lying position and return to the starting position. Then we “push” ourselves up in a jump. We again take the starting position;
• Plank with obstacles. From the plank position, we begin to make running movements - we pull our right leg towards our right hand. We return to the starting position. We do the same with the other side of the body. We try to perform the exercise as intensely as possible.

The recommended frequency of repetitions of each exercise is 20-30 times. The training can be done in a circular manner - that is, we do the complex not once, but several times. It is advisable to do 3-4 circles.

Training for girls

Cardio training for burning fat at home for girls is a great opportunity to improve their figure on their own, while saving money. Fitness at home will also save time: you don’t need to adjust your schedule to your workouts, because you can train when it’s convenient for you.

What is cardio training to burn fat? This is, first of all, regularity. Only systematic loads will allow you to achieve the main goal of classes for girls - losing weight.

Before you begin fat-burning exercises at home, it is advisable to familiarize yourself with the following recommendations:

• Get a medical examination. You must be sure that your heart can withstand such stress;
• Buy a heart rate monitor. During training, it is advisable to measure your pulse. Only a certain heart rate will indicate that the training process is organized correctly. As a rule, for girls, the maximum heart rate should not exceed the value “220 minus age”. And for men, age will be subtracted from the value of 214. To maintain an optimal heart rate, it is necessary to alternate intense exercise with short rest breaks;
• Choose sports equipment correctly. The most effective aerobic exercises are running, jumping and cycling. If finances allow, you can purchase special exercise equipment in the form of a treadmill or exercise bike. An excellent option for playing sports to lose weight at home is to purchase special sports equipment. For example, a wall bars, equipped with additional equipment, will become an invaluable assistant in improving the figure for both girls and men. A fitball, hoop or step platform is also suitable for girls;
• Review your diet. Without following a healthy diet, a weight loss program at home will not be effective. Do not start training on a full stomach and do not start eating within an hour after training. Get into the habit of counting calories. Remember the main rule of losing weight: daily calorie intake should be less than their consumption.

Cardio workout at home for weight loss for girls:

• Warm-up - 5 minutes;
• Jumping rope - 2 sets of 5 minutes;
• X-jumps - 2 sets of 2 minutes;
• Running in place with shin overlapping - 2 sets of 2 minutes;
• Exercise “Bicycle” from a lying position - 2 sets of 2 minutes.

Rest between exercises for weight loss - 20 seconds. You can do a circuit workout, doing a full circle of exercises in one approach, then take a break of 1 minute, and repeat the circle.

Cardio workout without running or jumping

In addition to running and jumping, your weight loss program at home can be varied with the following exercises:

• Push ups

For girls, push-ups can be performed from the knees, for men - from a lying position;

• Squats

There are several types of squats. The most effective are:

1. Squatting from the position “feet shoulder-width apart” - as if we were sitting on a chair;
2. Squatting from the “legs apart” position - put your legs as wide as possible, while your toes “look” to the sides;

• Crunches

Abdominal exercises provide a good aerobic exercise for burning excess belly fat. Straight and side crunches, leg lift crunches, reverse crunches – there are many variations;

• Plank

A very effective exercise for all muscle groups, the implementation of which can be the final stage in a cardio workout.

It is not recommended to perform the same exercise for a long time . Therefore, it is necessary to collect them in a cardio complex. The above exercises with the addition of running and jumping make up an effective fat-burning interval training.

How often to train?

It is always useful to play sports, but only in moderation. Sometimes a girl gets such a strong desire to go do another cardio workout that she forgets about her health. It is always worth remembering that excessive physical activity can deplete the body. As a result, instead of achieving good results, the desire to play sports may disappear forever. It’s not for nothing that they say that you need to know moderation in everything.

Are you a newbie? Welcome to the world of sports! I recommend that you exercise 2-3 times a week. Try to keep your workout no longer than 30-60 minutes. At the initial stage, this load will be enough to handle your head. When the body gets stronger and gets used to the work, you can increase the time of training and add additional weights.

Just let’s agree - do everything very carefully, then I will be calm for you, and you will be healthy. We are not Hercules or the Hulk!

Where to start and how to practice correctly

A variety of cardio exercises allows you to choose what suits you. The first thing you need to do before starting training is to consult your doctor. He will assess your health and give the necessary recommendations regarding activities. An excellent preparatory stage for intense exercise would be walking, light jogging or riding an exercise bike.

Any activity requires regularity and a constant increase in load. The workout should begin with a warm-up and end with stretching exercises. Cardio training is most effective when combined with strength training. This allows you to make the body more prominent and toned.

ARTICLES ON THE TOPIC:

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Another important point for the fat burning process is the optimal heart rate (HR). This indicator is necessary to determine the level of load for a particular person.

The optimal heart rate range during exercise can be calculated as follows:

• Upper limit = (220 – your age) x 0.8;
• Lower limit = (220 – your age) x 0.6.

Now you can choose the intensity of your cardio workout so that your heart rate does not go beyond these limits.

Of course, this formula is not perfect. It does not take into account indicators such as general health, physical fitness, endurance, chronic diseases, etc. For more detailed and accurate measurement of optimal heart rate, there are even special tests and devices. But in most cases this calculation is quite sufficient.

Brilliant cardio workouts from Michelle Dozois

Have you been looking for an incendiary, fun and effective workout program? Then you should meet Michelle Dozois, the creator of the Rocking Body Cardio program. What it is? Rocking Body Cardio is an effective training program that promotes comprehensive development of the entire body.

This cardio workout is perfect for girls with an average level of physical fitness. By studying it, you definitely won’t be bored. There are two training programs - one lasts 50 minutes, the second is an abbreviated version, its duration is 30 minutes.

All activities are fun and very energetic. You simply won't have a single extra second to catch your breath. Michelle placed a special emphasis on interval training, throughout the workout you will sharply increase, decrease and increase the pace again.

Michelle is confident that this type of training is considered the most effective for weight loss. There’s definitely no need to doubt the program – just look at her photos, that’s what a gorgeous figure means.

The benefits of cardio training according to the Michelle Dozois system

1. If you exercise regularly, you will very soon find the beautiful, slim and toned figure that you have dreamed of for so long.
2. The functioning of the cardiovascular system will improve, the muscles will become toned , and a good mood for the rest of the day is guaranteed.
3. Michelle's workouts are designed for beginners (30-minute) and more advanced (50-minute). If you are new to sports, then who is stopping you from challenging yourself and switching to a more complicated version of the program in a few months? Challenge yourself!
4. Is the exercise too hard? Don’t worry, one of the girls in the video demonstrates a lightweight version that even a beginner can handle.
5. You can safely practice at home. You don't need to buy expensive passes or purchase additional equipment.

If interval training is contraindicated for you, then classes with Michelle are contraindicated for you. By the way, the fitness trainer has a program for beginners called Walk Your Way Slim. It is perfect for beginners and those who have knee problems. Go for it, friends!

Nutrition secrets

Training is only half of future success. Don’t forget about nutrition; you need to pay special attention to it. I'll share a few secrets.

Eat enough calories

If you eat in excess of the norm, the extra pounds will go away very slowly, or even stop altogether. You want “that same guy” to pay attention to you? Then impress him with a cool figure.

The principle of fractional nutrition

You need to eat every 2-3 hours 4-5 times a day . You should get up from the table with a slight feeling of hunger. This way, you will always be at the required calorie level and will definitely not overeat.

Your menu should be varied and balanced

If you constantly eat the same foods, then soon the next meal will cease to bring you pleasure. You'll think, "Oh damn, this mess again." Invent something of your own, maybe one day you will come up with your own signature dish and delight your friends or family?

Pay attention to snacks

Remember how you used to eat between lunch and dinner? Maybe you have a passionate sweet tooth? You should forget about candies and other sweets. Try taking an apple or some vegetable instead of another gingerbread. Of course, at first you will turn your nose up, but try to say to yourself: “Every piece of apple brings me closer to my cherished goal. I will continue to eat healthy food because nothing can stop me.” Don’t be shy to repeat this to yourself, you will succeed.

No alcoholic drinks, delicious “Count Ruins” cakes or other sweet delicacies. If you allow yourself to snack on Potato cake after every workout, will you have good results? What do you think? Of course not!

Drink plenty of water

During exercise, you lose a lot of fluid, so restoring your water balance is essential.

There's nothing better than a delicious hearty breakfast

If you don’t eat properly in the morning, your body will require recharging throughout the day. You're not going to snack on sausage rolls and shawarma from local kiosks, are you? For breakfast you can eat oatmeal, cottage cheese, boiled eggs, cheesecakes or cottage cheese casserole. Keep in mind the formula: “A perfect breakfast means a successful day.”

Do you have a steamer in your apartment?

You must make friends with her! Steamed dishes contain much more nutrients.

Meals after training should be 1-2 hours later . Just at this time, fats begin to actively burn, do not feel sorry for them, let them go away in peace and never return.

Dinner should be light

You can eat vegetables, tender fish or poultry fillets, and kefir. It is advisable that the last meal be 2-3 hours before going to bed.

These simple nutrition secrets will help you lose weight and get your body in amazing physical shape! Follow all the rules, and soon you will be delighted with the results.

The main mistakes when doing cardio training

1. Cardio training should not be confused with cardio training. Cardio training puts a lot of stress on the heart, which affects fat burning. Cardio exercise is healthy and involves constant low and high level movement.
2. Eating disorders after training. Nutrition matters. Because fat is lost before and after workouts. Studies have shown that after high-intensity training, fat is burned for up to 72 hours, and with interval training up to 48. Therefore, the body spends fat reserves. Some people feel so hungry after training that they immediately put food in their mouths. Because of this, the body does not burn stored deposits, but takes everything it needs from the food consumed. To lose weight, trainers do not recommend eating sweets and fatty foods.
3. Low and high intensity workouts. High intensity training is dangerous for beginners. Because in order to get results in the near future, beginners load their body, which has a bad effect on the person himself. First you need to train as your body gets used to it. Low-intensity training is not beneficial after three months of training.
4. Heart rate. During training, trainers recommend monitoring your heart rate, combining low and high intensity.
5. Wrong timing for cardio. With continuous training, the body begins to get tired, and fat is burned after 20 minutes of training. For a start, 40 minutes will do, then one hour at intervals.
6. Rest During training in the gym or while jogging, many people stop and rest. This is wrong because the fat stops losing. If you are tired, it would be correct to slightly reduce the pace of circuit training.
7. Incorrect breathing. Holding your breath while exercising is wrong. The correct way is to inhale through your mouth and exhale through your nose.
8. Incorrect technique. If you move your legs and arms incorrectly, there may be no result, but your pulse may increase. The right thing to do is to study a special technique when choosing cardio.
9. Exercise should improve your mood. In order not to make your workouts monotonous, you need to include new types of cardio in the program.

Useful tips

Do you want every cardio workout to be effective? Then the following useful tips are for you:

1. You need to train in comfortable clothes that do not restrict movement. Wear what makes you feel most comfortable. Shorts and a T-shirt are a great option.
2. Vary your cardio workouts. Don't focus on just one training program; try something new all the time. Perhaps from all of the above programs you will create something of your own, special.
3. If you feel very tired, give your body an extra day of rest. Do you have a workout planned? Don't be afraid to move it. Rest will only do you good.
4. Don't forget to warm up. For the training to be successful, the muscles must first be thoroughly warmed up, then they will be ready for hard work.
5. Take a full-body photo before you start your cardio workout. After 2 months, take a photo again and compare the results. So how? Do you like this transformation? Did you like admiring a beautiful and healthy body? Keep practicing, you can get even better.
6. The higher the pulse, the faster the fat layer burns. Always work at a high pace, don't give up and don't let your body deceive you. You may feel like you're running out of energy, but you're much stronger than you think.

That's all, dear friends. I am sure that this article was useful to you and you learned a lot of interesting things. Play sports, love your body, take care of your health, set realistic goals and achieve them.

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