In this article, I will talk about how to get a full workout by doing cardio exercises at home. I will deliberately not mention cardio equipment such as a treadmill or exercise bike. Since the owners of this wonderful sports equipment can easily create aerobic exercise of any degree of complexity.
We will talk about how, without additional devices, you can make your cardiovascular system work more intensely, increase endurance, and, of course, launch mechanisms for burning subcutaneous fat deposits. Doing cardio exercises at home is not at all difficult, the main thing is to do them according to the rules, and then the results will not be long in coming.
Reasons to avoid knee-impact cardio
Due to incorrect placement of the foot while running, or at the moment of landing, excessive stress occurs on the knee joint, which leads to thinning of the cartilage covering the head of the joint and the appearance of depressions on it .
Subsequently, the distribution of compression load in the knee is disrupted.
Important! Improper running technique causes the development of osteoarthritis of the knee joints.
Who shouldn't run intervals?
There are some diagnoses that make it impossible to run so fast. But the main lighthouse in the running sea will be your inner feelings:
- If your joints hurt while running, and when you accelerate they hurt even more, you will have to give up sprinting until the causes are eliminated.
- If the heart does not beat monotonously, intermittently, sometimes there are short- or long-term disruptions in the rhythm - for now you can only run at a slow jog.
- If you have problems with the respiratory system, you may experience constant shortness of breath. Unfortunately, in such cases, only brisk walking for short distances is often acceptable, so experiment with walking instead of running. Why not?
- After abdominal surgery, you should not run at all until a scar is formed (prevention of hernias and suture dehiscence).
- If blood starts flowing from your nose during intense exercise, you may have high blood pressure. In this case, sprinting may harm you, even if you are otherwise feeling well.
Some of the problems listed above can be solved, while others cannot. For example, if you have flat feet, it is painful to run without special insoles. If you don’t buy them, you won’t be able to run even on a treadmill. The issue can be resolved by purchasing the right orthopedic insoles.
High blood pressure is treated with medication, and the postoperative period is not lifelong - everything will recover over time. Heart problems require constant monitoring by a cardiologist. He will suggest you undergo bicycle ergometry, which will show your tolerance to stress and the possibility of cardiac failure.
And people who are obese should not run at this pace. First you need to lose weight to the optimal level, then practice interval running to lose weight. And it’s best to start on a treadmill, gradually accustoming your body to running.
Cardio without jumping or running
There are many alternative cardio exercises that exclude running and jumping, for example:
- swimming;
- exercise bike;
- rowing machine;
- step aerobics;
- Nordic walking.
Even climbing stairs can be equated to cardio training. The choice is really great.
Swimming
Suitable for people suffering from chronic back pain , people doing sedentary work , and will be a substitute for running for those for whom it is contraindicated for health reasons.
Among other cardio exercises, perhaps swimming will have the strongest healing effect and will burn excess fat in the body.
For comparison: an hour of running at an average pace burns about 500 calories , the same time spent on an exercise bike will take a little less than 500 calories, an hour of swimming will burn about 1 thousand calories.
Benefits of the workout:
- When immersed in water, the body is in a state close to weightlessness, which removes the axial load from the spine, making the training more comfortable and effective. And of course, it is completely safe for the joints, and the risk of injury is extremely low.
- While swimming, the body works like a well-coordinated mechanism, almost every muscle is involved , the back and arms are especially involved in the work.
- This type of exercise develops endurance and really increases lung capacity, which is no less important.
The only disadvantage of swimming is that not everyone can swim , but it’s never too late to learn.
Elliptical trainer
This simulator is a fairly simple design, where the steps on which the student stands move along an elliptical path. Due to the fact that the movements performed when working with this simulator imitate the natural movements of the hip, knee and ankle joints, the risk of injury during training is reduced to zero.
Photo 1. Exercises on an ellipsoid. During cardio training, this machine works almost all muscle groups.
Many fitness instructors recommend this particular machine for a number of reasons:
- In terms of energy consumption, it is not only not inferior, but also superior to running. Researchers claim that it is possible to burn about 800 calories in an hour of work , however, instructors note that this is unlikely and give figures of 600 calories.
- Another reason why many people love the elliptical so much, and especially girls, is that when working with it, the gluteal muscles, calf muscles, and thigh muscles are activated , which gives a more aesthetic appearance to the buttocks.
It should be noted that, thanks to the measured load, the simulator is suitable for people with diseases such as osteoporosis , as well as pain in the lower back.
Rowing machine
This simulator appeared a little later than others and is not available in all gyms. To work with the apparatus, some skill is required, since this is a full-fledged imitation of rowing. The load in this case will be less aerobic than swimming or an elliptical trainer, so before you start training, you need to do a good warm-up of the muscles, ligaments and warm up the joints.
Pay special attention to the shoulder girdle. During the workout, keep your back straight, movements are smooth, the entire load should be distributed between the muscles of the core, hips, and buttocks. The back should not bear the entire load. This is extremely important and you should not neglect these rules while working.
Photo 2. The process of training on a rowing machine. The device is only suitable for those with a certain level of training.
With the right approach, the simulator will help develop:
- joint mobility;
- endurance;
- strengthens the corset muscles;
- will relieve problems with posture;
- will increase strength indicators;
- will speed up metabolism;
- will strengthen the cardiovascular system.
Attention! The simulator requires certain preparation ; it is not recommended to start training without the supervision of an instructor in order to avoid injury.
Yoga and Cardio
Cardio in the concept of many is a workout with a rapid heart rate, and yoga cannot be called intense. According to average estimates, 1 minute of yoga, depending on individual characteristics, burns 3-6 kcal , which is equivalent to swinging a kettlebell for 20 seconds.
After such numbers, it is very difficult to believe that yoga will help burn fat, however, it is true. If yoga classes proceed at a slow pace with restorative asanas , then it is difficult to equate this with cardio exercise.
If you practice Vinyasa yoga , then according to Lisa Black, owner of a yoga school in Seattle, her 90-minute workouts accelerate your heart rate to the desired level in the first 30 minutes of class . This type of yoga may well be considered a cardio workout, which will definitely help you lose excess weight.
Vinyasa-Ashtanga yoga is a power type of yoga that will require a lot of effort and fairly good stretching from a person. Before you start practicing this style, it is recommended to try less severe versions of yoga to avoid injury. In general, such classes can be made the main training or included in the training plan twice a week . In any case, a full lesson should be at least one hour.
How to build a lesson
- Start with a short warm-up . For example, this one .
- Build your workout on a circular : perform each exercise for 20 seconds , without resting, move on to the next movement. After completing the circuit, rest for a minute, then start all over again. “It’s optimal to start with three circles and, if possible, gradually increase their number,” advises Alexandra Chuprakova.
- Finish the session with stretching . For example, according to this scheme .
- Do this program 3 times a week . “I would also recommend walking at a fast pace every other day, this will speed up the weight loss process,” sums up Alexandra Chuprakova.
To complete the complex you only need a mat.
https://youtu.be/wLMLNFLAUQM
Workout to burn fat at home
Circuit cardio training consists of 5 exercises.
The first round is 5 exercises, there is no rest between approaches, but if it is very difficult, then a break of no more than 15 seconds is allowed.
Rest between circles for 1.5-2 minutes . Perform from 3 to 5 circles depending on physical fitness.
- bicycle - 30 sec;
- rock climber - 30 sec ;
- one-sided plank - 30 sec on each side;
- hip abduction to the side 15 repetitions on each leg;
- high chair - 30 seconds.
Reference! If you feel dizzy or nauseous during cardio training, immediately stop the complex, eat a piece of sugar, and wait until your heart rate returns.
Jump rope training program
Let’s immediately divide this point into 2 unequal parts. Or rather, into 2 unequal groups: beginners and experts. For those who have just started mastering the jump rope, as mentioned above, we suggest spending 5 minutes on training. This will help develop coordination, you will feel the right rhythm and simply learn how to exercise on a skipping rope. Your next task after mastering this type of training will be to increase the workout to 10 minutes. Calmly and measuredly jump for 10 minutes. If you get lost, it’s okay, start again. The main thing is not to retreat.
But for those who have already mastered the rope, it’s time to upgrade. And here the time of your training will depend on you. In general, 20-30 minutes will be enough, but if the soul is completely out of control, why stop such a useful impulse. The aces of this business freely have fun freestyle, performing incredible tricks. But we will take as a starting point those who regard jumping rope as a type of training, nothing more. It is very important to determine your plan before training. For example, jump a certain number of times without hesitation, and then start practicing the elements. In order to competently practice an element, it is also worth setting certain thresholds in order to hone your skills. Completing an element is accompanied by changing it to another, etc., until you realize that you’ve had enough of the exercises and it’s time to jump for fun.
Cardio workout without running
Cardio warm-up should be carried out before the training complex to avoid injuries and include a number of exercises to increase blood circulation, warm up the joint-ligamentous apparatus and muscle fibers.
Warm-up option before cardio training:
- arm raises for the chest and back muscles;
- bending to the feet;
- bending to the side;
- rotation of the head without tilting back;
- hand rotation;
- elbow rotation;
- rotation with brushes;
- rotation of the pelvis;
- rotation of the knees.
Photo 3. An example of warming up before a cardio workout. The warm-up complex consists of thirteen exercises.
Jumping jack
This exercise involves jumping in place while simultaneously spreading your legs and arms wide to the sides, and then returning to the starting position (legs together, arms at your sides). Jumping jack is often done as a warm-up before the main workout. But this movement can be an effective cardio workout if you do it for at least 15 minutes without stopping. Although easy to perform, this exercise requires some coordination and proper technique.
Execution method:
Stand straight, feet shoulder-width apart, arms at your sides. Jump while spreading your legs and arms out to the sides (raise your arms above your head so that they almost touch each other). Keep your arms open, palms facing away from you. When jumping, return to the starting position (feet shoulder-width apart, arms at your sides).
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, this is especially important.
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;
- bottom line: 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.
The best workouts for weight loss
To burn calories (or rather, use stored fat as fuel), you must first empty the carbohydrate reserves stored in the muscles as glycogen. Cardio for weight loss should either be long-lasting (at least 30-40 minutes), or should be performed after strength training, when blood sugar levels are minimal.
Another form of cardio for weight loss is doing HIIT interval training. Note that this type of training is more suitable for professional athletes than for ordinary people who want to lose a few kilograms. In their case, long-term, moderate-intensity cardio will be best.
The importance of diet for weight loss
It is important to adequately assess the calories burned during cardio training - often the figure is not as high as it seems. In fact, one can of Coca-Cola is equivalent to 30 minutes of moderate-intensity physical activity. In fact, it is much easier to control excess calories in food than to try to burn those same calories in the gym.
Among other things, the glycemic index of the food consumed plays a key role. Eating fast carbohydrates with a high GI provokes a “false” feeling of hunger caused by changes in insulin in the blood. This is precisely the harm of sugar, sweets and baked goods - and not at all in the calorie content.
Stretching
Stretching should occupy an important place in any training process. Immediately before cardio training, it protects against injury, increases strength, develops flexibility, increases blood flow and nourishes muscles. Exercises that will improve your well-being:
- While sitting on the floor, stretch your legs and reach your toes with your hands, slightly bending your legs at the knee joints. Hold the position for 30 seconds.
- Standing on one leg, press one leg with your heel to your buttock. Stretch each leg for 30 seconds.
- With your palms clasped at the back of your head, move your pelvis forward so that from the outside it looks like a question mark. Stretch for 30 seconds.
For each exercise, perform 3 sets of 30 seconds.
Low impact workouts without dumbbells
Cardio workout without jumping No. 8 (20 minutes)
You don't even need a mat for this workout. You will find 10 exercises for the whole body, which are performed according to the scheme of 45 seconds of work and 15 seconds of rest in 2 approaches. We perform each exercise in two approaches.
Exercises: single-leg deadlift, pulse lunge + squat, single-leg plank walk, reverse squat lunge, swallow, squat bends, side kick on all fours, push-up + pelvis to the ceiling, table pose with leg raise, plank with touching the same hand and foot.
Cardio workout without jumping No. 9 (20 minutes)
In this workout, you will additionally need a stable chair; all exercises are performed with its participation. The training scheme is standard: 45 seconds work and 15 seconds rest, exercises are performed in 2 approaches.
Exercises: chair step, chair squat, Bulgarian lunge, chair push-up, knee-to-chest plank + swing, reverse triceps push-ups, chair fold, supine leg lift with pelvis lifted, side plank leg touch , double twists.
Cardio workout without jumping #10 (20 minutes)
This workout is also completely done with a chair, but here you will find more complex and interesting exercises. The training scheme is standard: 45 seconds work and 15 seconds rest, exercises are performed in 2 approaches.
Exercises: step onto a chair, squat onto a chair with a raised leg, side leg swing, step onto a chair + swing + lunge, hyperextension on a chair, semi-circle plank on a chair, reverse triceps push-ups, throwing your legs over a chair in a plank, abdominal crunch , oblique twists.
Nutrition
Unfortunately, cardio training alone, even high-intensity training, will not be enough without proper nutrition.
A balanced diet is 85% of success and should be given special attention, but even if you follow only a few rules, the first results will appear after a week of cardio training:
- Eliminate sugary drinks from your diet. Sprite, Fanta, juices, even grandma's compote - this should be given up first of all. These are all empty calories.
- Try not to eat sweets, chocolate and buns , as sweets are “harmful” for the abdominal muscles.
- Consuming 85% carbohydrates before 6 pm. And then a vegetable salad and chicken breast will do.
- Increase your intake of protein foods.
These rules are the key to ripped muscles, a strong body and good health.
