All the salads have been eaten, New Year's films have been watched, but you no longer have the strength to lie on the couch? Perhaps it's time to take care of yourself and get back into last year's shape. Even a short workout will help you get rid of those holiday pounds. Together with blogger Arseny Kim
We are talking about 15 one-minute exercises, after which you will definitely feel hot.
Sit well: 5 exercises for home workout with a chair
You don’t need equipment for this cardio, and each exercise needs to be done for one minute.
Side steps with knees raised
Repeat the first exercise. The main thing is not to stop. Throughout the entire workout, the muscles should remain toned.
Effective workout at home with minimal equipment. Leveling up is no worse than in the gym
Effective weight loss exercises at home for men and women
If you can’t regularly go to the gym or go for a run, you can organize training at home. All you need for cardio is movements that will maintain the desired heart rate. But in order to do everything correctly and without injury, you need to purchase special sports shoes and a heart rate monitor (or fitness bracelet). You should always start with a light warm-up.
For beginner girls and young people
Simple exercises are recommended for beginners. This can be jumping, spreading arms and legs, walking with the shin overlapping, or bending. You can try doing a few plank exercises. You can choose a suitable video on the Internet.
Male complex
Men have more endurance, so they can perform longer sets. But you still need to select a training program individually. There is no fundamental difference between exercises for women and men.
Features of women's programs
After the excess weight is gone, you can use training to give your body a beautiful athletic shape. Women, unlike men, are not decorated with pumped up muscles. Therefore, it makes no sense to add a large number of strength exercises with various sports equipment to cardio training. It is better to perform an additional set of dance movements or twirl a hoop.
Variations of running cardio training on the street
Cross country running
Cross-country running (aka trail running) is one of the best forms of cardio training that burns extra calories. It will help add intensity to your workout compared to running on a treadmill.
Many people choose to add sprinting to their workout and run as fast as possible.
Cross country running
Try doing different exercises for your body, setting new challenges for it and gradually include them in your daily workout. Squats, planks, or burpees are a great way to stimulate your heart while also training your weakened core muscles. Find a good park near your home that will allow you to circle at least 300-500 meters. Even 5-6 such circles during training will give good volume.
Running uphill or uphill
The next type of cardio opens up to you all the horizons of the classic interval sprint, which in itself is incredibly effective, only higher in difficulty.
To start, determine how long the run will take you, then find hills that are the appropriate length.
Of course, it will be a little strange to choose a vacation destination based on the presence of hills, but we may just start to notice good hills in the area where we are. For example, there are good hills in almost every park. In Moscow it will be Gorky Park or Krylatsky Park.
As a result, you will know exactly how much work you have to do. If you're doing a short but high-intensity sprint, choose a small but steep hill. For a longer, less intense sprint, look for a hill that's big enough to run into. Run up the mountain and walk back down. Repeat the process 6-10 times.
Running up the stairs
At the stadium, on the stairs in the park, and even in the entrance of your house - everywhere, running up the steps will perfectly work your buttocks and quadriceps, strengthen your lungs, cardiovascular system and allow you to burn calories faster. What kind of training is this for endurance and fortitude?
This is often much more interesting than using a machine that simulates climbing stairs. Running up stairs also makes it easier to progress to a more challenging version of cardio in the form of sprints, where you have to quickly go up and down the stairs.
A super intense option for the advanced: you can train from the comfort of your home or hotel room so that your metabolism will work at full speed for another whole day. Try this amazing interval training routine from the home fitness star.
Running on snow or sand/beach
An exotic holiday option. It's recommended to run at dawn or after dusk to avoid tourists enjoying the first or last rays of the sun (our default guess is that running on a hot afternoon won't cross your mind).
A great alternative is running in the snow! This cardio workout is good in its own way: the higher the snowdrifts, the more difficult it will be for you to get through, and the higher the load for pumping up your leg muscles.
Since you won't have a solid surface under your feet, your body will have to work harder to maintain balance and use all of your stabilizer muscles in the process. Please note that you will need special running shoes for these activities, as you run the risk of twisting your ankle when running on sand.
If you only exercise for a short time each week and can't seem to fit in cardio, your best bet is to incorporate cardio directly into your strength program. For example, when jogging every 300-400 meters every day, stop, do 10 push-ups, 10 squats, and lift your legs 10 times. This set of exercises will tone all key muscles and increase metabolism within an hour.
Start running at a slower pace than usual to allow your body to adjust to the movement and become familiar with the new terrain.
Hiking and trekking
If running is not your thing, take walks through the streets of your hometown and overseas countries. Of course, a 15 km walk is not a very good idea for a romantic date, but if your significant other loves active recreation, this could very well become an adventure for you together. And, of course, additional cardio training outdoors.
Although it may not seem as intense as running, you can get great results from longer hikes, especially when using trekking poles, which increases fat burning.
Additional benefits will be provided by a trekking route passing through hilly terrain. This will help work your quadriceps, glutes, and calves.
Other types of cardio training
Roller skating
Great cardio workout for the holidays! Agree: rollerblading along the embankment with a group of friends is a fun and useful way to spend time on vacation! Didn't go on vacation? Then run to the skating rink - the load is the same!
To increase efficiency when rollerblading or skating, bend your knees a little deeper as you slide and straighten your leg back. This puts extra stress on the quadriceps, and activates the outer thigh muscles as your movement moves through the full range.
Proper execution will significantly strengthen your quadriceps and help you burn the same amount of calories as running.
Swimming
Many people think of swimming as fun, but if you keep the intensity high, it can be a great workout. If you can find a nice clean lake, your holiday destination has access to the sea or even the ocean, swimming in the morning is a great outdoor cardio option.
A swimming pool will do too. By swimming for 15 minutes at a time and adding 5 minutes each week, aim to increase your workout to 40-45 minutes. You will perfectly load all your muscles and train your cardiovascular system!
Rowing
Another good way to load your muscles. You've probably seen a rowing machine at the gym, but didn't dare try it. As an effective alternative, you can try these "boat or canoe rides".
This is a great workout for working large muscle groups and is also a good upper body workout.
Exercise "Rowing"
- Sit on the rowing machine. Keep your back straight, body slightly tilted forward, knees bent.
- Straighten your legs until your arms reach the level of your upper abs.
- Come back, straightening your arms and bending your knees, moving your body forward again.
Rowing is also a good option for anyone who does heavy lower-body training (and little attention to the upper body), since this cardio program doesn't involve much of the legs.
This is especially important when you are rowing as part of a cardio workout.
By making mindful and energetic movements of the upper body, you should work the upper body while concentrating on relaxing the lower body. In this case, focusing on relaxing the lower body is diametrically opposed. Alternating between these two activities is a good cardio workout.
Beach volleyball
Continuing cardio training in the open air - beach volleyball. It differs from all of the above programs by the “stop-and-continue” principle, that is, its closest approximation to the interval method.
However, you can lose quite a lot of calories if you play for a long time.
Tennis
Sports for significant people! Being in constant motion, you will burn up to 400-600 kcal/hour, depending on the intensity of the game.
At the same time, you can work both the upper and lower body, which makes this type of cardio quite versatile.
A ride on the bicycle
Almost all of progressive Europe prefers bicycles to cars, and we encourage you to join the connoisseurs of this environmentally friendly and useful method of transportation, even on vacation.
There are even special cycling tours - this is where you can enjoy the wondrous beauty of the landscapes with benefits for your figure. And ideally, also add cardio training at home or in a hotel room.
In terms of efficiency, cycling outdoors is comparable to exercise on an exercise bike, but the open space will make the process more enjoyable and fun!
If you're used to cycling short distances, try giving yourself a boost with the Strava app to relieve fatigue.
Ride your bike for as long as you can and as fast as you can. Then, slow down and continue riding lightly for about 3-5 minutes. 3-4 of these exercises will make your cardio workout much more intense.
Swimming
As an alternative to running, you can consider swimming. Swimming is a great way to get both a cardio workout and a full body workout. It simply eats up hundreds of calories over the course of an hour as your muscles work in the water, resisting its effects.
Guaranteed to give your muscles the maximum challenge with this cardio workout - a variety of stroke styles - movements from breaststroke to backstroke. Performing this exercise guarantees that you will target all the muscles of your body from different angles and keep your body toned until the next workout.
