Cardio training at home without running or jumping is the best option for working on your body at home. This option is also great for people who are contraindicated for intense exercise due to problems with the joints or cardiovascular system.
We offer you 3 cardio workout plans without running or jumping:
- EASY level: suitable for all people, including those with significant excess weight and age 50+.
- MEDIUM: Suitable for most physically active people.
- ADVANCED level: suitable only for physically fit people.
You can start training at an easy level, gradually moving to the option for intermediate and advanced levels of training. To lose weight, we recommend doing cardio exercises 3-4 times a week.
Easy level: cardio without running or jumping
The first version of cardio at home without jumping is designed for all beginners, as well as for people with significant excess weight and age 50+. Training will help you gradually increase your endurance, strengthen your cardiovascular system, and also get rid of extra pounds. Remember that to lose weight, it is important not only to exercise regularly, but also to have a proper diet.
Before training, it is advisable to perform a joint warm-up.
Lesson plan:
- Cardio workout for 15-20 minutes. Perform exercises according to the following scheme: 30 seconds work, 15 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 30/15.
- Cardio workout for 20-25 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout for 35-40 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 3 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout without a timer. If timed exercises are not an option for you, perform the indicated number of repetitions. Rest between exercises for 15-20 seconds. If desired, you can repeat the workout in two or three circles. Rest 1-2 minutes between circles.
Compilations of cardio workouts for beginners:
- Cardio training for overweight people
- Cardio workout without jumping (beginner and intermediate level)
- Cardio training without jumps and planks (for beginner and intermediate levels)
Walking in place with shin overlapping
The specificity of this element of cardio training for beginners is to perform alternating steps on the spot. For each step, the free leg bends at the knee, causing the shin to overlap. Move your arms in a similar manner to normal running, which also puts additional strain on your body. Exercise helps not only to activate metabolic processes and burn fat, but also to work the front and back of the thigh.
How much to do: 40 laps.
Side steps with arms raised
In the starting position, the legs stand together. Keep your arms at chest level, bend them to a right angle at the elbows and spread them to the sides. Start taking side steps from side to side, alternately placing one foot in front of the other. The step size should be about a meter, try to perform the exercise in a sweeping manner. Synchronously with the steps, you need to do the bringing and spreading of the arms. The exercise provides a complex load on the pectoral muscles, adductor muscles of the legs and buttocks, arms and shoulders. Side steps quickly increase your heart rate and burn calories.
How much to do: 30 arm raises.
Reduction of the knee and elbows while standing
Feet stand on the line of the collarbones, arms raised above the head. As you exhale, raise your right knee to your chest, while simultaneously lowering your elbows towards it. Next, we straighten up, after which we repeat, but with the left leg. Additionally, we twist the body a little, thereby placing increased stress on the rectus abdominis muscle. This cardio exercise for beginners works both the upper and lower body, which speeds up the fat burning process.
How much to do: 30 knee raises.
Side kicks
We work standing, legs fixed vertically with shoulders. We bring our hands into a “fighting” stance, holding our fists near the chin. As you exhale, turn your body to the right side and strike with your left hand. As we inhale, we turn back and make a similar movement, but to the left side with a strike with our right hand. This is a functional fat burning exercise that will help develop the shoulder girdle and work the lateral muscles of the core. An excellent exercise to strengthen the heart muscle without putting stress on the leg joints.
How much to do: 40 punches.
Knee Raise from Half Lunge
Bend your legs slightly, clasp your arms in front of you and lean your body forward. Shift your body weight to your right leg and take your left leg back. Start lifting your knee to the level of your lower chest. We do the required number of repetitions at an intense pace, after which we change legs. An element of cardio training at home without running or jumping perfectly works the lower abs, legs, buttocks and also strengthens the lumbar region.
How much to do: 20 pull-ups, first on one leg, then on the other.
Side steps in a half squat
Slightly bend your knees in a shallow semi-squat and fix the position. You will feel moderate tension in your legs; tilt your body slightly forward. Then take an extra step to the right side on a one-two count. In the same way, return to the starting position and take another step, but to the left. The cardio training element for beginners increases the static strength of the legs, tightens problem areas, and also emphasizes the load in the abductor and adductor muscles of the hips. Arm raises get your heart rate up even faster and burn more calories, while also strengthening your shoulder and triceps muscles.
How much to do: 30 steps.
Mill with a step to the side
The legs are standing together and the arms are raised above the head. We take a wide step to the left, spread our arms into a T-shaped position, then tilt and turn the body to the right. At the bottom point, you will touch your left foot with your right hand, and then return to the starting position using the reverse amplitude. A new repetition is accompanied by a change of sides. This is an effective fat-burning exercise that strengthens the lower back, hamstrings and deltoids.
How much to do: 20 hand touches to the feet.
Heel touch steps
Spread your feet wider than shoulder-width apart and bend your knees slightly. Raise your right foot above your left knee, and then touch it with your left hand. Next, we raise the left foot above the right knee and touch it with the right palm. As a result of such cross movements, you can strengthen the hip adductors, getting rid of fat deposits on the legs. Additionally, the abdominal muscles are involved, problem areas in the waist area are eliminated.
How much to do: 30 touches with the palm of the foot.
Leg swing with palm touch
Swing your right leg in front of you, moving it slightly to the left. At the peak point, the limb should form a parallel with the floor. At the same time, touch the toe of the raised leg with the fingers of your left hand, and then return to the starting position. The next repetition is accompanied by a change of sides. A simple and effective exercise for burning fat in the waist area. If it is difficult for you to lift your straight leg, then bend it at the knee.
How much to do: 20 foot touches.
Legs moving to the side with arms raised
Place your hands in front of you on your belt, and place your feet close to each other. As you exhale, move your right leg to the sides and raise your arms up. As you inhale, return to the starting position, and then perform a similar movement with the left leg abducted. In this particular case, the main load falls on the abductor muscles of the hips and shoulders, but during such cardio exercises fat burning occurs throughout the body.
How much to do: 30 arm raises.
Experienced trainees can repeat the program in 2-3 circles.
HOW TO REMOVE FAT FROM THE SIDE (FIRST ROUND)
In the first round you will find a fat-burning cardio-style workout. Dynamic aerobic exercise accelerates metabolism, accelerates blood circulation and stimulates fat burning in problem areas.
DYNAMIC TILTING TO THE SIDE
Place your feet slightly wider than your shoulders and bend your knees slightly. Bend your elbows at chest level. Bend slightly to the left, moving your right leg out and raising your right arm up. Immediately return to the starting position and tilt to the right, repeating the movements again. Aerobic exercise will help remove fat from the sides and back in women, as it provides cardio exercise, which helps speed up metabolism and lose weight.
How much to do: 30-35 arm raises in total.
TILTING WITH LEG RAISE AND KNEE ADDITION
Stand straight, feet shoulder-width apart, hands behind your head. Swing your right leg to the side while simultaneously leaning slightly to the right. Then come back and lift your right knee up, trying to touch it with your left elbow. Complete all reps on the right side and then on the left. Functional exercise helps to effectively remove fat from the sides through a combination of cardio and strength training.
How much to do: 15-20 leg raises, first on one side, then the same number on the other.
LEG LIFT WITH KNEE TOUCH
Place your feet wider than your shoulders and bend them slightly at the knees, stretch your arms above your head. Lift your right knee up and touch your knee with your opposite palm. Immediately lower your leg down and lift your left knee, touching it with your right hand (left arm remains extended above your head). Perform the exercise to speed up fat burning, strengthen your abs and remove fat from your stomach and sides.
How much to do: 30-35 knee raises in total.
SQUATS WITH SIDE SWING
Place your legs as wide as possible, fold your arms one on top of the other at your chest. Do a sumo squat by moving your pelvis back. As you rise, lift your right leg to the side, swinging until it is parallel to the floor. Squat down again and swing in the other direction on the next lift. This complex exercise not only pumps up your legs and buttocks, but also strengthens your abs and engages your obliques, making your waist slimmer.
How much to do: 16-20 squats.
STROKES TO THE SIDES
Place your feet shoulder-width apart and bend your knees slightly. Clench your palms into fists, press your arms to your body, repeating the boxing stance. Turn to the left, straightening your right arm and making a straight punch with it, while simultaneously putting your right leg behind for comfort. Return to the center and twist to the right while throwing your left hand. Exercise speeds up calorie burn, strengthens the core muscles, and also helps remove fat from the sides and back.
How much to perform: 30-35 strokes in total.
RAISING KNEE TO ELBOW
Stand up straight, put your hands on your waist. Raise your left arm, bending it at the elbow. Lift your left knee up across the side towards your left elbow. Return to the starting position and repeat the knee lift for an entire set, first on one side and then on the other. A simple exercise will help remove fat from the sides and back, as it engages the abs and core muscles, and also speeds up the metabolism due to cardio exercise.
How much to do: 25-30 repetitions, first on one leg, then the same on the other.
DIAGONAL STEPS WITH ARM SPREAD
Place your feet shoulder-width apart, bend your arms slightly at the elbows and raise them in front of you. With your right foot, take a step back and diagonally to the left, at the same time spreading your elbows to the sides, squeezing your shoulder blades at the extreme point. Return to the starting position and repeat the backward lunge with the other leg. The compound exercise provides an intense calorie burn while strengthening the upper and lower body, which will help remove fat from the sides and back of women.
How much to do: 30-35 arm raises in total.
KICKS TO THE SIDE
Stand straight, place your hands on your waist. Raise your left knee to the side and straighten your leg forcefully, as if performing a kick. Return the leg to its place and repeat the movement again. After all repetitions, switch sides. The exercise provides cardio and strength training, strengthening the lower body and core muscles, which helps to remove fat from the sides and back, and instead acquire athletic relief.
How much to perform: 15-20 kicks, first on one leg, then the same number on the other.
Intermediate: cardio without running or jumping
The second option for cardio training at home without running and jumping is optimal for those who can easily complete the previous program, but are not yet ready to begin the most complex intensive exercises. If you are not confident in your physical level, start training with the previous beginner program and gradually move on to this one.
Before cardio training, it is advisable to perform a joint warm-up.
Lesson plan:
- Cardio workout for 15-20 minutes. Perform exercises according to the following scheme: 30 seconds work, 15 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 30/15.
- Cardio workout for 20-25 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout for 35-40 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 3 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout without a timer. If timed exercises are not an option for you, perform the indicated number of repetitions. Rest between exercises for 15-20 seconds. If desired, you can repeat the workout in two or three circles. Rest 1-2 minutes between circles.
Cardio workout selections for intermediate level:
- Tabata training without jumping (intermediate level)
- Low impact Tabata workout for the whole body
- Versatile Cardio Workout (Intermediate)
Cross knee raises
The legs are wider than shoulder-width apart, the arms are on the sides of the body, the back is straight. Raise your right knee to the level of your left chest, while simultaneously working with your arms in a similar way to classic running. In the upper position, the left elbow should touch the right knee. Bring your leg back, then move your left leg in reverse amplitude. We work at an intense pace, alternating sides for each repetition. This cardio workout exercise for beginners is great for accelerating metabolic processes and working the quadriceps and lower abs.
How much to do: 30 knee raises.
Squats with arm swings
Place your feet vertical to your shoulders and raise your arms above you. Squat to a right angle with your knees bent and lower your arms. Rise up forcefully, again stretching your arms above you. An element of cardio at home without jumping provides a tremendous load on the legs, allowing you to increase their strength, volume and muscle definition. The arm muscles work just as hard due to lifting, further accelerating fat burning.
How much to do: 20 squats.
Pulling the knee to the palms
While in a standing position, shift your body weight to your left leg, move your right leg slightly to the side, and raise your arms above you. Now raise your right knee to the level of the solar plexus, lower your palms onto it, and then return to the starting position. We intensively perform the required number of repetitions and change sides. The emphasis of the load falls on the quadriceps, buttocks, waist area and middle and anterior deltas. One of the best exercises for losing belly fat.
How much to do: 25 pull-ups, first on one leg, then on the other.
Climber
While in a classic prone position, lift your right knee to chest level, return it back, and then do the same movement with your left knee. The line of the neck, back and hips remains straight without bending or sagging. This low-impact exercise very quickly accelerates the pulse, increases the effectiveness of the workout and effectively tightens the entire body - especially the abdominal area.
How much to do: 30 knee pull-ups.
Step back with arms up and out
The legs are fixed side by side in a slightly bent position. The body is slightly tilted forward, arms are lowered in front of you. As you move your left leg back, extend your arms straight up in front of you, then return to the starting position. As you abduct your right leg, spread your elbows to the sides, raising your bent arms until they are parallel to the floor. During work, the main load falls on the arms and shoulders, hamstrings and buttocks, upper back and lumbar muscles.
How much to do: 30 steps back.
Lateral bends with knee lift
Hands are brought together at the back of the head with elbows turned out. Raise your right knee to the side while leaning your body towards it. After touching your elbow and knee, return to the starting position, change sides and do the same movement. An element of cardio at home without jumping provides an accentuated workout of the lateral muscles of the waist. The sides will go away and a beautiful belt area will form.
How much to do: 30 inclines.
Leg abduction in half squat
We work again from a half-squat position. Lean your body forward slightly, maintaining a natural arch in your back. The specificity of the exercises is to perform intense abductions and bringing the legs to the side. Once you have completed the desired number of repetitions, switch sides. This is an effective cardio exercise with an emphasis on tightening the thigh muscles.
How much to do: 25 abductions, first on one leg, then on the other.
Knee-elbow with body rotation
Feet shoulder-width apart, arms extended above you. Lift your right knee toward your left chest, twist your torso, and lower your arms in front of you, touching the surface of your knee with your left elbow. Returning to the starting position, do another repetition, changing sides. The exercise works the oblique muscles, the anterior and middle deltoids, and the quadriceps. Despite its apparent ease, cardio exercise is one of the most effective for losing weight in the abdomen, arms and legs.
How much to do: 30 knee and elbow movements.
Palm-toe touches in table pose
Take a table pose with support on your palms and feet. The essence of the exercise is to alternately cross-touch the feet and hands. Thus, when raising your left leg, you need to touch its feet with your right palm. Then vice versa. The exercise works the triceps, strengthens the wrist joint, abdominal and back muscles, and also activates the dynamic work of the quadriceps. The whole body works intensively!
How much to do: 20 hand touches to the foot.
Kicks in front of you
Stand up and bring your arms in front of you. Feet stand shoulder width apart. As you exhale, swing your right leg in front of you, similar to a kick. After this, make a similar movement with your left foot. Functional exercise develops the “explosive” strength of the lower extremities, and also generally stimulates the processes of burning excess subcutaneous fat. The fat layer on the stomach goes away.
How much to do: 30 kicks.
Experienced trainees can repeat the program in 2-3 circles.
Features of cardio without jumping and running
If at thirty your knees and back still don’t make themselves felt, then in a few years everyone can experience joint pain, not to mention those who suffer from various diseases for which shock loads are prohibited. Typically, these are hernias, protrusions, osteochondrosis, arthritis, arthrosis, vertebral displacements, recent injuries and operations.
Those who want to lose weight, but have the above ailments, need cardio training without stress on the knees and spine. Such workouts increase heart rate, in which the body will use subcutaneous fat as energy, but provided that the workout lasts longer than twenty minutes.
Intense cardio can be safe, and for those who are too lazy to go all out in running or interval training, it can also be simple. These types of fat-burning cardio include: walking uphill or at a fast pace, training on an exercise bike or bicycle ergometer, stepper and elliptical, rowing machine.
People who want to exercise at home, but do not have special cardio equipment, can use various exercises that provide cardio without running, jumping, etc. Let's look at each in more detail below.
Advanced level: cardio without running or jumping
The presented cardio workout at home without running and jumping is designed for advanced practitioners. If you feel that the two workouts presented above no longer give the same effect, then move on to this program. Low-impact cardio for advanced will help you improve your progress, dry out your body, increase your overall endurance and achieve amazing muscle definition.
Before cardio training, it is advisable to perform a joint warm-up.
Lesson plan:
- Cardio workout for 15-20 minutes. Perform exercises according to the following scheme: 30 seconds work, 15 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 30/15.
- Cardio workout for 20-25 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout for 35-40 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 3 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout without a timer. If timed exercises are not an option for you, perform the indicated number of repetitions. Rest between exercises for 15-20 seconds. If desired, you can repeat the workout in two or three circles. Rest 1-2 minutes between circles.
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Shin wraps with arm raises
Spread your legs wider than your shoulders and straighten your arms in front of you. Shift your body weight to your left leg, overlapping your right shin, while simultaneously spreading your arms to the side, keeping them parallel to the floor. The next movement is accompanied by a change of sides. During the work, the main load is received by the hamstrings, anterior and posterior deltoids, and pectoral muscles. Already from the first exercise you will accelerate your heart rate and start fat burning.
How much to do: 30 arm raises.
Squat + knee and elbow
Place your palms at the back of your head and straighten your elbows in opposite directions. The legs are fixed at shoulder width. Do a squat, then lift your right knee, rotate your body and touch the surface of your left elbow. Return to the starting position, squat down again, then raise your left knee and perform a similar body rotation again. This exercise works great on your leg muscles and oblique abdominal muscles.
How much to do: 20 squats.
Low impact burpees
Stretch your arms above you, then tilt your body forward, rest your palms on the floor, and take 2 steps back, taking a plank position. Now bring your legs back, stand up and stretch up. A super-effective element of cardio training at home without running or jumping helps to strengthen the entire body at once by varying static and dynamic loads. Remember to alternate sides - first step out of the plank on your right foot, then on your left foot.
How many to do: 12 burpees.
Kick + half lunge
Place your hands on your waist and kick your right foot in front of you. After this, perform a reverse half-lunge, moving your left leg back. The left hand should touch the floor at the lowest point. Perform an entire set on one leg, then switch sides. The element not only actively accelerates metabolism, but also helps to work out the relief of the legs.
How much to do: 20 repetitions, first on one leg, then on the other.
Half-lunge knee pull-up
Raise your arms up, transfer your body weight to your left leg, and take a step back with your right. The next movement is to lift the right knee to the chest, while simultaneously lowering the elbows towards it. The result is a kind of knee kick. The next approach is accompanied by a change of sides. This is a functional exercise that actively burns fat from the waist area. The muscles of the legs and arms work no less.
How much to do: 25 pull-ups, first on one leg, then on the other.
Swing your legs in table pose
Take a table pose, maintaining a natural arch in your back. Your task is to alternately perform swings of the right and left legs, bringing them just above the parallel of the floor in a straightened position. The exercise perfectly loads the quadriceps and buttocks, stabilizing muscles of the lower back and abs, and also generally burns a lot of calories due to the complex plank position.
How much to do: 25 leg swings.
Squat + step with arms raised
Place your feet closer to each other and squat down, touching your palms to the floor. As you stand up, raise your arms up to your sides while simultaneously taking a wide step to the side. For each repetition, the sides of the movement change. The training element helps to simultaneously increase the strength of the lower extremities, tighten the hips and buttocks, as well as the muscles of the arms and shoulders.
How much to do: 20 squats.
Running arms in a static lunge
Take a standard step-width forward lunge. The leg standing in front is bent at a right angle, and the abducted leg is fixed a couple of centimeters from the floor. Next, you need to swing your arms, similar to running, while remaining in a static lunge position. During the work, the strength of the legs increases, the hips and buttocks are tightened, excess fat from the arms is burned, and the relief of the muscles of the shoulder, biceps and triceps is worked out. Don't forget to repeat the same on the other leg.
How much to do: 40 arm raises, first on one leg, then 40 arm extensions on the other leg.
Cross touching palms and knees while lying down
Take a lying position, giving your body the shape of a straight line. Raise your right knee to the level of your left chest, then touch it with your left palm. For the next repetition, change sides, alternating them throughout the entire approach. The exercise perfectly develops coordination of movements, stabilizer muscles, quadriceps, and also increases the static strength of the arms, abs and lower back. One of the best exercises for overall body weight loss.
How much to do: 30 knee touches.
A set of exercises for cardio training at home
Warm-up is an important part of training
In the case of a home warm-up with a non-impact load, simple aerobic movements are suitable, such as: side steps, laps, knee raises, V-steps, side bends, forward bends. At the end of your workout, be sure to pay attention to stretching. Stretching after a workout →
Air squats
This type of squat does not require the use of special equipment, but if you want to complicate it, add dumbbells and perform simple squats. When performing air squats, do not rush, despite the safety of the exercise - take care of your joints and do not perform the technique in jerks, concentrate on each phase. When performing squats until they are parallel to the floor, raise your arms above your head, but also do not swing them, maintain the rhythm of your breathing.
Stepping onto a bench
When performing the exercise, you can use a stable stool or chair. The technique is quite energy-intensive, since the muscles of one leg need to push the weight of the entire body upward. Perform the lifts first with emphasis on one leg, then repeat on the other. When returning to the floor, do not “fall” on your foot, lower gently.
Simplified version of burpee - without jumping
This version of burpee will be no less effective, since it involves the same number of muscle groups as in the jumping technique. The order of execution is as follows: squat down with your palms touching the floor, step your feet into a plank position, do push-ups or the floor touch option, then repeat the movements in the reverse order. At the top point, straighten your torso as in squats without jumping.
Plank Raise from Forearms
A very effective exercise that develops not only the shoulder girdle, but also the core muscles. It is important to ensure that your lower back does not sag during the approach. The movement begins with emphasis on the elbows, then there is alternate extension of the joints and an exit on straight arms, and the reverse movement is performed in the same way. It is important not to fall sharply onto your elbows; perform each movement smoothly.
Steps in plank
This version of the plank can be performed both on the elbows and on straight arms. An important point, as always, is to maintain a straight line of the lumbar spine. You should also not sag in your shoulders. Standing in a plank position, take steps from side to side in a horizontal plane without lifting your pelvis or sagging off the floor. Keep your abs tense at all times.
Raising your knees to your shoulders in a plank
Remaining in the same starting position, but with straight arms, alternately pull your knees to your shoulders across the side, without moving your pelvis too much. The press should still retain its stabilizing function. Take your time, move smoothly, concentrating on the muscles.
Raising the pelvis in a side plank on the elbow
Get into a side plank position with your forearm resting. Strive with your pelvis towards the floor at the lowest point, but do not touch. Then, with the effort of the oblique abdominal muscles, return the pelvis to its original position, in which the line of the entire body remains straight. Perform the same number of repetitions on both sides.
Straight crunches
Place your hands behind your head and perform short upward movements, lifting your shoulder blades off the floor. At the same time, the lower back should remain on the floor, and the gaze and chin should be directed upward, but not forward. Take your time; when lowering your body to the floor, do not relax and do not fall like a stone.
Recommendations for performing cardio exercises
- Perform the exercises for 20-30 repetitions or one minute each. Find the right option for you. In the first lessons, you can perform exercises for thirty seconds. For beginners, two laps of the complex will be enough at first. After adaptation, you can add a third circle. More prepared people can perform both 4 and 5 circles.
- Home cardio should not last more than one hour. Don’t stretch out the session, do the workout at an average pace without losing the quality of your technique.
- Try to perform one exercise after another without rest. At the end of the circle you can rest for 2-3 minutes.
- Monitor your pulse. After completing one circuit, measure your heart rate for 10 seconds. Multiply the resulting amount by 6. The number of beats per minute should not exceed 160. If the pulse is too high, reduce the load or slow down, and if necessary, add a short pause in the middle of the circle.
Weight Loss Workout (Round 2)
The second round of weight loss training at home can be started after a short break. This is especially true for beginner athletes, for whom the program may seem complicated. During the work, the same muscles will be used as in the first round, so a short break will not hurt.
To train using a timer, you can download the Tabata Timer mobile application, which allows you to set timers for training yourself. See our selection of mobile phone apps with workout timers.
Star squat
Benefits of the exercise : The complex element not only helps to develop strength and volume of the leg muscles, but also stimulates blood circulation throughout the body. Thanks to this, metabolic processes are accelerated, the feeling of “clogged” muscles goes away, tone and energy appear. The exercise is especially effective for getting rid of problem areas in the waist, riding breeches and inner thighs.
How to do it : After squatting to a right angle in the bend of your knees, rise with effort, transfer your weight to one leg and spread your free limbs in different directions. As a result, you end up with a “star” pose, from which you need to take the starting position again and do the next repetition.
How much to do: 8-10 repetitions on each leg (16-20 squats in total).
Steps on all fours
Benefits of the exercise : Dynamic exercise at home again uses the muscles of the whole body, which provides a powerful fat-burning effect. The active load is placed on the muscles of the arms and legs, since during movement they support the weight of the entire body. This is also a great exercise for a strong core and toned abs.
How to do it : Get on all fours, resting on your palms and toes. For three counts, take a few steps forward, then for three counts, take a few steps back. Try to work as if you were sneaking. This will enhance the effect of the exercise by increasing the load on the muscles of the body and limbs. Do not lift your pelvis high, keep your knees a few centimeters from the floor, and keep your back straight.
How much to do: 4-6 forward passes and 4-6 backward passes.
Knee and toe touch
Benefits of the exercise : The weight loss element of the workout is high-intensity, so it actively promotes the burning of subcutaneous fat. The main load is on the abdominal muscles; additionally, the exercise helps get rid of problem areas on the legs. In addition, cardiovascular endurance develops.
How to do it : Work is done while standing. Place your palms at the back of your head and turn your elbows. After this, bring the opposite elbows and knees together, and then the palms and toes. Each new repetition is accompanied by a change of sides. The exercise is simple and suitable for all fitness levels. The most important thing is to find a comfortable pace as you move.
How many to perform: 6-8 repetitions (24-32 touches in total).
Curtsy lunges
Benefits of the exercise : Cross lunges are deservedly considered one of the most effective exercises for safely training the muscles of the lower extremities. The main emphasis here is on the buttocks and inner thighs, which is why the element has found particular popularity among girls.
How to do it : Fix your palms on your belt, take a deep step back and move your working leg to the opposite side. The legs stand crosswise. Now lower your body weight until your front leg bends at 90 degrees. The shin of the front leg is perpendicular to the floor. After completing the required number of repetitions, switch sides.
How much to do: 12-15 repetitions first on one leg, then 12-15 repetitions on the other leg.
Raising hands to feet
Benefits of the exercise : The exercise effectively works the core muscles, making them stronger, more defined and more resilient. The result is enhanced by the complete isolation of the abdominal muscle group, which makes working with inertial movements absolutely impossible. Exercise also helps get rid of lower belly fat.
How to do it : To begin, lie on the mat, spread your arms to the sides, and lift your legs parallel to the floor. After this, stretch your palms towards your shins, lifting your torso solely through your abs. Take your time, focusing the load on the peak phase of the movement.
How much to perform: 12-15 repetitions.
Ready-made training plan for girls for a week (without jumping):
- Mon: Weight loss workout (suggested above)
- VT: Workout for hips and buttocks on the floor
- SR: Fat-burning workout for a small waist
- TH: Workout for a lean body
- PT: Lower Ab Workout
- SB: Light cardio workout without jumping
