Cardio workout at home for women exercises. Cardio training at home for girls and women

Striving for a healthy, beautiful body, we all understand that we cannot do without sports. Not everyone has the opportunity to attend a gym and classes with an instructor, but good news is that cardio training at home, done correctly, is not inferior in effectiveness to training with professional trainer using special equipment.

The proposed sets of exercises are easy to understand; even a child can handle them independently. The main rule is regularity and perseverance, then everything will work out.

Cardio training, or aerobic exercise, is long exercise moderate, uniform intensity, aimed at increasing air flow into the lungs and muscles, training endurance, burning fat, improving the functioning of the heart muscle.

This type of training includes sports such as:

running (athletics)
swimming
bike
roller skates
cross-country skiing
rowing
team sports (football, tennis, hockey, etc.)
dancing

From the equipment (if space allows) at home, you can use a jump rope, a hoop, an exercise bike, or a treadmill. If you live in an apartment, please remember about the silence regime legally adopted in your city, do not violate it, be a good neighbor.

Basic principles of exercises chosen for cardio training:

high speed exercise
jerks (pushes, instant efforts)
duration (at least 30 minutes excluding warm-up)
Fresh air. Exercises in nature, such as jogging in the park, would be ideal, but it is enough to open the window to ensure air flow. Breathe through your nose, exhale along with the effort of the exercise through your mouth.
Make a plan, a training formula and strictly adhere to them.

Cardio training - pros and cons

The advantages of regular, correctly performed cardio training are undeniable: healthy cardiovascular and respiratory systems, vigor, reduced stress levels, youth, beautiful body, endurance, you will be proud of yourself.

It’s difficult to call this a disadvantage of training; rather, it will be the disadvantages of laziness and incorrectness of the exercises performed. If you are overzealous and the pulse readings are higher than recommended, you can “plant” your heart. At first you will be very tired.

The results will be noticeable no earlier than after 3 weeks (if you exercise 5 days a week). You can burn all excess fat only with a combination of strength and cardio exercise. If you do cardio for more than an hour, proteins and amino acids will begin to be burned instead of fat.

If we talk about the pros and cons of home workouts, then the “pros” of home workouts will be convenience and accessibility, few distractions. The most serious argument “against” is that you will need remarkable willpower and self-discipline in order not to miss workouts and perform all the exercises very well; you also need to approach learning exercises very seriously and study the issue as fully as possible in order to avoid injuries and overload.

Cardio training program

To create a competent training program, you should decide on the duration of the workout, the exercises themselves, the number of repetitions, the time to complete the approaches and the rest time, all this should be based on the heart rate readings recommended for you.

You need to decide what you are training for. If your goal is to lose excess weight, aerobic cardio training will only be effective at the beginning, to tone your muscles and develop endurance. After the body gets used to the new loads, fat will stop burning. This is where anaerobic exercise and interval cardio come to the rescue, more on them later.

Calculate your optimal heart rate, that is, heart rate.

The simplest formula:

for men heart ratemax=220 – age,
for women, heart ratemax=214 – age.

The heart rate during training should not fall below 75% of the calculated value, otherwise it is a waste of time. Fat begins to burn at a frequency of 60-70%. Do not exceed 90% to avoid harm to the heart. For example, for a 29-year-old woman, her heart rate during an effective workout should be between 111 and 167 beats per minute. It’s great if you have a heart rate monitor, it will allow you to be less distracted. If not, take your heart rate after each lap.

Choose exercises. There are many videos and pictures with descriptions on the Internet. various types exercises. Many stars share their favorites. Start with a simple lesson plan. For example, use 3-4 pylometric exercises: swings, bends, jumps, push-ups, squats, lunges, pull-ups, crunches, etc.

Decide on the frequency of classes. For the sake of muscle tone, vigor and overall health promotion, 1-3 workouts per week are enough. For drying, burning fat 3-5 times, for gaining muscle mass 1-2 times.

The complex should consist of 15-20 repetitions of each exercise, performed in 3 circles. When training the heart, the duration of the cardio session should not be more than 20 minutes, pulse 85%. To burn fat, you need at least 40-60 minutes, heart rate 65%.

Morning hours are suitable for less intense workouts, with a heart rate of 110-125 beats per minute. Evening hours are conducive to more rigorous training, 130-140 beats.

After a month, you will notice how, with the same intensity of training, your heart rate has become slower, you will even be able to talk calmly during exercise, this will mean that it is time to increase the load.

Cardio for Beginners

Follow all the recommendations listed in this article.

don't exercise more than necessary
rest, adjust the pace and time of execution, according to your well-being
Be sure to warm up for at least 10 minutes
Don't feel sorry for yourself too much.

Example of a simple workout:

Warm up. Perform 15-20 repetitions of neat and slow tilts and rotations of the head alternately in different directions, tilts of the torso (do not move the pelvis), rotations and swings and jerks with your arms and legs hip joint, knee rotations. Stand in the plank position for at least 30-60 seconds.
Jump rope 10-15 minutes. You can jump evenly, or you can include intervals, speeding up for a minute and then slowing down again.
Lying crunches with a straight back. Legs bent, lower back off the floor, hands behind your head, elbows to the sides, raise top part torso, return to the floor. 3 sets of 15-20 repetitions.
Jumping into the plank. Starting position – standing, feet shoulder-width apart. One – squat down, hands on the floor, two – legs back, 3 – lying down in a plank position, 4 – jump back into a squat, 5 – jump back to the starting position, arms sharply up. Repeat the circle 15-20 times without stopping. You can just squat and jump into initial position.
Walking on all fours, raising your knees high, touching the floor with opposite hands and feet ( left leg – right hand). 30 seconds walk, 15 seconds rest, 3 laps.
Lunges forward and sideways. Hands on the belt, legs wider than shoulders. Bring your leg forward, bending it, bend the back one too, do not touch the floor with your knee. return to the starting position and lunge to the side, one leg extended and the other bent. The third position is a backward lunge. Return to the starting position and repeat the circle. 40 seconds on one leg and 40 on the other, rest for a minute.
After class, do a “cool down”, that is, stretching exercises, for 5-10 minutes.

Cardio exercises at home without equipment

Home cardio exercises without machines are the swings, bends, jumps, push-ups, squats, lunges, pull-ups, crunches and the like already listed above.

With regular training without equipment, effective cardiovascular and cardiovascular training occurs. respiratory system, increasing the overall tone of the body and libido. Stress decreases, mental abilities increase.

Exercises for men

To build muscle you will have to increase your calorie intake and use additional weights at work, this is true for athletically trained men.

Here are a few conventionally male at-home cardio exercises:

Pylometric push-ups with cotton
Plank jumps
Men's squat
Push ups
Pull-ups
Bench press with barbell or dumbbells
Abdominal exercises, various crunches
Various combinations of the above

Perform 3 sets of 6-15 repetitions of each exercise.

Exercises for girls

Girls may find it a little easier to do cardio. They are considered to be more capable of routine activities and also enjoy dancing and aerobics. You should take into account such exercises as:

Squat
Leg raises lying on your back and side
Swing your legs
Running in place with knees raised or overlapping
Tilts
Lunges
Jumping
Ab exercises

Of course, divisions by gender are arbitrary; when choosing an exercise, you should be guided not by whether it is male or female, but by your sports training and what part of the body you want to get into shape and how quickly.

In general, it is important for men to lift weights and choose a more intense pace, while women are advised to do more aerobic exercise.

Abdominal exercises

For a beautiful belly, cardio is very useful both in the form of running, cycling, swimming, and in the form of targeted abdominal exercises. Cardio improves metabolism and normalizes digestion, and exercises to work the muscles will give a beautiful relief to the abdomen when fat is lost.

Before doing cardio to lose belly fat, it is better not to eat for 2 hours. Don't forget about your heart rate, keep it at least 150-170 beats per minute during training. Work out in the morning to make it easier to stick to your diet.

When 9-15% fat remains, you can work on your six-pack. For this they use various options twisting, lateral, straight, on the horizontal bar, hyperextension, etc. Basic rules - straight back, no arching in the lower back, large amplitude, do the exercise slowly. Pump up your abs for 40 minutes with breaks of 10-15 seconds.

Cardio and strength training

The option of combining cardio and strength training is suitable for those whose goal is to increase muscle volume and strength, and improve relief.

Cardio is performed on a rest day or after a strength workout. Only if you professional sportsman or have a beautiful sports training, you have almost no excess weight, it is advisable to include cardio before strength training.

Cardio after strength training will also require a lot of strength and good preparation. For those who have just started training, the best solution would be to separate these two types of training over the course of a day.

The duration of strength training is 40-60 minutes, the number of repetitions is 6-12, 3 sets. Choose the weight wisely so that you can do required amount repetitions and circles. The fewer repetitions, the longer the pause. 5 repetitions - 5 minute pause, 13 repetitions - 1 minute pause.

When strength training, it is important to avoid the following mistakes:

work out the amplitude completely. No matter how difficult it is, the exercise must be completed thoroughly; if it is very difficult, then it is better to remove a little weight.
don't do it too quickly. Focus on the correctness, be aware of your body in every second, do everything smoothly.
There should be a break of 1-2 days between strength training. During the break, a cardio day starts well.
change exercises and work all muscle groups.

What to eat after training

“You can’t eat after a workout” is an unhealthy myth. You can and should eat to avoid muscle breakdown.

Within 20 minutes after a daytime workout, a banana or a banana-milk (banana-protein) shake is useful; in the evening - protein, egg white or low-fat cottage cheese (or white boiled meat). A banana will replenish the supply of glycogen in the muscles and potassium in the body, which is lost in large quantities through sweat, and will relax the body by increasing serotonin. It is better not to eat it before bed so that carbohydrates do not turn into fat.

Fat will be lost more actively if before training (45 minutes) you eat food rich in amino acids or take special medications (for example, lipoic acid, isolate or egg white).

Be sure to drink water during your workout.

After training, in addition to protein, you will need slow carbohydrates: cereals, buckwheat is especially useful, and vegetables.

Cardio training regimen for weight loss

If you are already more or less sports uniform, to lose weight, you will need to use a more intense cardio training regimen, combining and alternating it with anaerobic strength exercises.

During interval training, we alternate the pace and level of load, which increases the volume of the heart muscle and “swings” the body’s capabilities, as a result of which they grow. Thanks to this type of training, calories are burned not only during the workout itself, but also for a long time after it.

The heart rate will need to be kept at 90%, the workout itself will take less time.
For example, a high-intensity 30-second sprint run over several sets will burn 9 times more fat than a steady, calm 30-minute run. Or alternate a minute fast running and 2 minutes walk.

Use the following training scheme: 10 minutes of calm running, 90 seconds of running at the limit, 30 seconds of rest, again 90 intense seconds, these are 9 intervals, the last ones being the hardest and most intense.

Or organize “steps” - increase the speed every 5 minutes, after the peak at 25 minutes, gradually reduce the speed also every 5 minutes.

Peak intensity at the limit should not exceed 90 seconds.
If you have been training for a long time and the weight has stubbornly risen (the so-called plateau), you need to diversify your workouts.

The modern lifestyle of most people rarely allows them to devote time to sports. Many hours sedentary office work at the computer, constant stress, unhealthy, fast fatty food turns us into an inferior person, and often into a disabled person without the ability to move normally.

Cardio workouts to burn fat at home

Due to the ever-lost rhythm of life, the body ceases to function properly. Unfortunately, these consequences make losing weight the real meaning of life. The first signs of body imbalance:

poor sleep;
poor appetite;
kit excess weight bodies;
weakened immunity.

Many people are surprised how, due to a disrupted daily rhythm and little food intake, we still gain excess weight every day. It seems like we ate once or twice a day, but the sides are still growing and growing. The point is that our body stores fat for emergencies. This is our normal body biology. After all, we often hear that you need to eat food in a balanced manner and several times a day. Usually from three to five, little by little. Switching the body to function in the opposite rhythm is an extremely difficult task. One sure way is cardio exercise to burn fat at home.

Doing cardio every day at home will help you feel great during... Everyday life and will establish an excellent heartbeat. Many people start their cardio exercises by watching a few videos on the Internet. This is very motivating to lose weight. Every day, watching several videos explaining how to properly burn fat, you need to wisely break down the basic strength training and cardio training.

Heart rate while burning fat

Cardio training at home should be in a certain pulse zone so that over time burned a certain percentage of fat and your weight loss proceeded as expected. If you don’t have a simulator at home, you usually buy a sensor that tracks your heart rate during cardio training to burn fat. Why high heart rate? With a rapid heartbeat, all actions occurring in the body also speed up.

Energy must come from somewhere. So, the first thing that compensates for energy is the fat layer. The more cardio loads during cyclic sports, the thinner a person is. Do not forget that the heart, like an ordinary muscle, has the ability to get tired. Therefore, sometimes you need to give her a rest, observing interval training.

Burpee

The exercise begins with taking the starting position in a lying position. When performing it, it is very important to follow the rule - look in front of you, and not down at your hands. From a prone position, we jump up onto half-bent legs and immediately jump higher to a straightened leg position. During the jump raise your hands up and make a clap. After the completed action with the hands, a sharp push-up is performed while lying down, touching the floor of the chest. This exercise is done both for the number of times and for the time.

Much depends on what period of training you insert this exercise into. Modern cyclic species sports began to use it often. Burpees are loved for their excellent cardio workout. The pressure drop and the load on the circulatory system perfectly develop endurance. Burpees have a lot of variations. Some people mix it with other exercises, others complicate it by doing more push-ups. You can find a lot of videos of execution on the modern Internet. Some people organize competitions to see who can do the most burpees in a day at home. Very good exercise, developing weight loss.

Jumping ropes

Everyone knows from the cradle that jumping ropes are a very energy-consuming activity. While a person is at a young age, he does not feel particularly tired. With age, jumping rope develops into a whole cardio exercise technique. Typically, many qualified trainers recommend starting your workout with jumping ropes. An excellent warm-up option. Despite the simplicity of jumping ropes, they can replace any treadmill. The essence of training on jumping ropes at home is that you can jump both for the number of times and for the time. You can include interval training, namely with changing tempo. What are the benefits of jumping ropes at home:

It is advisable to wear shoes when using jumping ropes. This will help prevent injury to the foot and stretch the Achilles tendon. When working with this object, a very large compression load is placed on the foot. New to the sport has a small chance of getting sprains when jumping barefoot.

For training at home, you need to choose the right jump ropes. The modern sports industry offers many options:

standard - ordinary children's jumping ropes;
high-speed - jump ropes with a rotating head and a light metal rope;
weighted - jump ropes with a leather rope and a heavy handle.

The choice of equipment for cardio training at home depends only on you and your physical fitness.

The pulse zone at maximum intensity should not exceed one hundred and forty beats per minute. During warm-up, you need to get your heart going. If you use jump ropes in the middle of your workout and do interval work, the pulse needs to be raised to one hundred eighty to one hundred sixty beats per minute at the maximum tempo and reduce to one hundred and twenty at the minimum. The pulse rate has a very effective effect on the pumping of the heart muscle.

Running in place with high knees

One of the most difficult exercises, which cannot be said at first glance. Any cardio workout is incomplete without it. It is recommended to include it in the middle training process when the body has already warmed up properly. The technique of execution has its own characteristics. Dynamic knees are raised up to the chest, simulating standard running. When raising your leg, your knee should be folded as far as possible. At the highest interval, the toe of the foot should be pulled towards itself - and this will be one of the most difficult tasks in this exercise. The exercise is performed strictly on the spot.

Can be performed both for time and number of times. The number of times per approach in the first days of training should not exceed twenty to twenty-five. As you progress physically, you can add more repetitions. Perform no more than four approaches in one workout. After several approaches, you will feel a characteristic heaviness in your legs. Your heart rate will jump sharply when doing this exercise. The rest time between sets will be different for everyone. It will depend on how long it takes to restore your heart rate.

If you live in a large private house with your own gym, there should be a treadmill there anyway. The exercise machine will perfectly replace running outside in the park. But again, like any technology, there are their secrets of application. When working on treadmill Do not forget that it consumes a certain amount of electricity. It is worth carefully studying the instructions and reading about all the modes. Chances are, half of them won't be needed in your fat loss efforts.

Although most modern models are aimed at ensuring that your weight loss proceeds flawlessly. More modernized devices have uphill running modes, which is worth taking note of.

So, when you turn on the simulator at home, we start working with a fast walk up a small hill. This should take no more than three to four minutes. Then there are some great options for working in the main mode:

standard monotonous running;
interval running;
running uphill;
interval running uphill.

All except the first option are great for burning fat and eliminating excess weight. On some simulators there are handles for safety, which you need to hold on to while working. These handles should have heart rate monitors. If a person has the right attitude towards the training process at home, he must monitor his pulse. The room in which you plan to exercise must be well ventilated, and if you like the most comfortable conditions, then you need to purchase an air conditioner and a humidifier.

Total work on the treadmill should not be twenty minutes every twenty-four hours. Running on a machine, like running on a treadmill, should not be the same. On the treadmill you are always work from heel to toe. Never stop abruptly on the treadmill as this may cause injury.

We outline cardio load and training

While working on the machine, be sure to place a towel nearby, because sweating will be extremely profuse. Sweat will most likely begin to stand out even after warming up. Be sure to have a bottle of water or isotonic drink on hand. The treadmill removes a lot of fluid from the body. This is actually very effective for burning excess fat.

It is also a very energy-intensive job. Has all the same features as the treadmill. But there is one “but” - the absence of compression loads on the joints. Thus, having certain knee injuries joints or back, if you still want to lose weight, then an exercise bike will be the best find for you. Carefully read the instructions, familiarize yourself with how to correctly set the sports modes. The easiest way to burn fat on a bicycle trainer at home is through monotonous workouts.

This is where the training takes a pleasant turn. During training, you can place a tablet with a movie of interest on the front panel of the exercise bike. This way your training time will fly by.

We set the speed so that your pulse did not exceed one hundred and forty beats per minute. You can pedal throughout the entire movie. Rest assured, it will keep you busy. Plus it will give great shape to your legs. When starting work on the exercise bike, be sure to ventilate the room. There must be a large amount of oxygen. It is better if an air conditioner is installed. The pulse should be exceeded above one hundred and forty beats only during interval exercise, but not for more than three minutes.

Cardio training at home has a number of contraindications. Even if you are planning to take care of yourself at home, be sure to visit your doctor for advice. Perhaps you have a number of contraindications. Eliminate all ailments. Be sure to ask for a referral for a cardiogram and undergo all tests. Until you are one hundred percent sure that you are healthy before starting physical activity, it is better not to start.

Often, before playing sports, if you are overweight, they offer to lose a few kilograms by putting the person on a diet. This protects your joints. Large body weight puts a lot of stress on the ligaments and bone structure. Due to severe compression, there is a risk of microfractures. The surest way is to sit on a loyal diet for about 2-3 months, and then move on to cardio training on an exercise bike.

You can also purchase specialized equipment. Breathable T-shirts and leggings. They will also help you lose excess weight due to the fact that the pores of the skin open well. Very often, people mistakenly put on a bunch of sweaters in order to sweat more and burn more calories during cardio training. With sweat, more water will be lost than excess weight, and the pores will remain closed, which has a detrimental effect on pulse function. Therefore, never wear a bunch of deprived clothes. When burning mass, the body must breathe. Pay close attention to your health!

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 and so without difficulty they can create aerobic exercise of any degree of complexity.

We'll talk about how to 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.

Briefly about the effectiveness of aerobic training at home

Before giving specific exercises, I will make a brief digression about what cardio training is and why it is needed.

Aerobic exercises (cardio exercises) are exercises that use energy obtained by your body through aerobic glycolysis. That is, energy is released when carbohydrates and fats are broken down in the presence of oxygen.

In terms of value for the body, proteins come first, then fats, and then carbohydrates. Accordingly, it will be carbohydrates that he will consume first. And until it’s spent, it won’t start with fats.

In order for the fat-burning effect of aerobic training to manifest itself, it must last at least 20-30 minutes. During this time, the glucose accumulated in the muscles will be used up, and your body will have no choice but to part with the subcutaneous fats carefully stored for a rainy day.

How long should a cardio workout at home be? My answer is: if you haven’t worked out before or you’ve had a long break, you shouldn’t train for more than an hour at once. In other words, 45-60 minutes will be enough for you. For trained participants, the training can be extended to 90 minutes. There is no need for more - you will create too much stress for the body, which, of course, will not lead to anything good.

Rules for performing cardio exercises at home

Cardio, or aerobic exercise at home, you should choose taking into account the size of the area for training (your home gym).

Here are some rules for a successful cardio workout at home:

Take care of your joints. Exercises related to shock load on your feet (running, jumping, etc.) should be done in sneakers (yes, we don’t jump barefoot on laminate) or by laying a soft rubber non-slip mat. Take care of your joints and the peace of your neighbors below.
Music. Take care of the musical accompaniment in advance. Turn on loud fast rhythmic music, cheer up and you can start!
Diversity. Combine different aerobic exercises, alternate them and perform different variations, since doing the same thing for an hour is not very interesting, and to achieve the effect it is important to enjoy the workout. Choose a few exercises and perform them in sets. During training, try to include the muscles of the whole body in the work, add arm movements to jumping, etc.
Pulse. Remember that for an effective cardio workout you need to raise your heart rate to 60-80% of your maximum. This value is calculated using a special formula, depending on age and heart rate at rest. It is also worth considering the physical fitness of the trainee.

In this article I will not dwell on calculations, I will simply say that for most women 20-40 years old, without physical limitations, the optimal heart rate for fat burning is in the range of 120-145 beats per minute.

What to do if you don't have a heart rate monitor? Test yourself as follows: with a good cardio load, it will be difficult for you to talk (your breathing will be shortened). If while running or jumping you can calmly talk to your girlfriend on the phone, you are not training, but simply wasting time.

Aerobic exercise at home

Below I will list basic aerobic or cardio exercises that you can safely perform at home. Don't stop at just one thing, combine and modify basic exercises, create the perfect workout for yourself!

1. Running and jumping

The small size of an apartment does not always allow for running in the traditional sense of the word. Therefore, running in place is the best way out. The important thing here is to do the exercise - lazy trampling from one leg to the other will not have any effect. The movements should be energetic, as if you were working out in the gym under the watchful gaze of the harshest trainer.

Running in place (classic). This exercise is a good place to start. home workout. Run at the pace of the music, help yourself with your hands, work intensively with your elbows.
Running with high knees. Without slowing down your running pace, raise your knees as high as possible. Bend your elbows and place your palms forward. We touch our knees to our palms.
Running with overlap (when running, we touch our heels to our buttocks). Place your palms on your waist or clap overhead.
Jumping in place. Alternate small quick jumps and deep squat jumps. Do jumping moves with your feet together and your feet apart. When your legs are together, lower your arms down; when apart, clap your hands above your head.

2. Jumping up

Jumping is a more complicated version of jumping. This exercise should be performed in several approaches, alternating with running or simple jumping or other less energy-intensive exercises. Jumping is a great option high intensity cardio at home, since performing this exercise does not require a lot of space.

Keep your back straight, feet shoulder-width apart. We do a deep squat, touch the floor with our hands, jump sharply up, and reach for the ceiling with our hands. We land softly on slightly bent legs and go back into a squat. Do this exercise as many times as you can. Jumping not only gives excellent load on the cardio system, but also tone the muscles of the legs and buttocks.

3. Jumping while lying down

This is a variation of the previous exercise, during which the abdominal muscles receive additional stress.

Starting position – standing straight, feet slightly wider than shoulders. On the count of one, we squat down, placing our palms in front of us on the floor. On the count of two, we transfer the weight to our hands, jump back with our legs, and take a prone position. On three, we jump to return our legs to our hands. Four - we get up (return to the starting position). This is one repetition. You can make this exercise more challenging by adding jumping jacks.

4. Kicks

Kicks came to fitness from kickboxing. They can be performed forwards, backwards or to the side.

Starting position – feet shoulder-width apart, knees slightly bent, arms bent at the elbows, palms clenched into fists at jaw level (imagine that you are defending yourself). We hit forward and backward with the heel (the foot is shortened), with a side impact, you can hit with the lift of the leg. Perform several strokes in each direction. Do not fully extend your knee during the final phase of the impact, so as not to inadvertently injure yourself.

When performing kicks at home, it is important that there are no children, cats or various fragile objects nearby. The exercise must be performed with good amplitude, putting all your energy into each blow.

5. Elements of aerobics, step aerobics, dancing

As the name suggests, these fitness workouts are primarily cardio-focused. If you have ever done aerobics or step aerobics, just choose any exercises and do them at home to music for your own pleasure.

By the way, on our website there are articles devoted to the basic steps of aerobics and step aerobics. You can also check them out:

Well, if you've already worked hard enough, done a few sets of jumping jacks, ran around and kicked a figurine off the shelf while doing kicks, or if your favorite song just started playing - relax and dance a little!

Immediate effects of cardio training

At the end of the article, I will say a few words about the effect you will feel immediately after training. Blood flow to tissues and organs will increase, you will perk up, your metabolism will speed up, your mood will improve and lightness will appear throughout your body.

The aerobic exercises given in the article will help you create a complete cardio workout for yourself at home. Exercise at least 3 times a week and after 4-5 workouts you will notice how your figure begins to tighten. In a month, look at yourself in the mirror - you will like it!

Cardio training is one of the most effective and quick ways in the fight against extra pounds. A balanced program allows you to get closer to your desired shape and create a beautiful body.

This type of training includes various healing techniques, the goal of which is not only to lose weight, but also to develop endurance, gain fortitude and strengthen the cardiovascular system. can be done at home or gym. They are ideal for beginner athletes.

What does cardio training mean and what does it give?

Cardio exercises aimed at losing weight include a set of intense movements, which, by increasing muscle mass, allow you to reduce body fat and give your figure a slim and fit look. Fitness centers for weight loss offer their clients many different programs: step aerobics, dance aerobics, Treadmills, training on simulators, etc. For those who do not have time to visit special sports centers, it is possible to choose a set of exercises that can be successfully performed at home.

Most efficient look aerobic exercise - running and cycling. It is not necessary to purchase special simulators for this. You can go jogging in the park, enjoying the fresh air and pleasant atmosphere. Bicycles can be rented. Today, this is a very common service. Bike ride can also be combined with a city tour. A pleasant and useful pastime will help bring your figure closer to your ideal.

Cardio training has a number of benefits:

Quickly burn fat deposits;
Strengthens the heart;
Fight cellulite;
Normalize breathing;
Strengthens all muscles of the body;
Normalize the psychological state;
Increase lung capacity;
Reduce the risk of developing diabetes and cardiovascular diseases;
Reduce blood pressure;
Suitable for everyone (with the exception of certain types of exercise that are contraindicated for people with cardiovascular problems).

Exercises for home cardio without machines

Availability good trainer in the home is a real luxury for many people. However, this does not mean that the absence of such a training device will not allow you to get closer to ideal forms and conduct effective workouts at home.

The first rule is effective training works best in the fresh air. This suggests that it is worth opening the window in the house wider and taking a deep breath of fresh air.

The second rule is a mandatory warm-up. It can include exercises such as steps in place, steps with raised torso, body turns, lunges in different directions, etc. Warm-up will usually take about 5-8 minutes.

An exercise program may include:

Jumping in different directions;
Lunges with forward kick;
Jumping;
Twisting;
Push ups;
Exercises with equipment such as a jump rope, hoop, etc.

Before you start training, it is worth studying the technique of each exercise. The effect depends on the correct execution. Training videos or an experienced friend who has attended classes at fitness centers can help with this.

Interval Cardio

Interval cardio is a type of anaerobic exercise that differs significantly from standard training. First of all, they are associated with alternating pace and level of load on a person. This type of cardio should be chosen by those who strive not only to lose excess weight, but also not to lose muscle mass. At the same time, the volume of the heart increases. Interval training has a number of advantages:

Weight is burned much faster due to the intensity of exercise;
After just a few weeks, the body’s resistance to the accumulation of excess fat increases significantly;
Improves insulin sensitivity;
The body's endurance increases;
Allows you to gain weight.

Interval cardio can target a specific muscle group while circuit training Suitable for those who want to pump up all their muscles in one approach.

Alternation with power loads

The greatest effect when combating overweight can be achieved if we take a comprehensive approach to solving this problem. Thus, it is noted that the maximum benefit will come from alternating cardio exercise with strength exercises. Strength exercises burn fat after training, while cardio burns fat during. This means that the body’s pressure on fat cells doubles, and at the same time a beautiful shape is formed. relief body. Add here also proper nutrition, healthy sleep and refusal bad habits- and very soon your figure will become as close to ideal as possible.

How often should you do cardio to burn fat?

The number of workouts per week depends only on personal desire. However, for those who want to lose weight and improve their health, it is worth remembering that there should be at least three cardio workouts per week. For those whose figure has already reached the desired shape, maintaining the shape is required. This is possible in three to four 20-minute sessions per week. Anyone who has just embarked on the path of fighting excess weight can spend 30-45 minutes every day effective cardio exercises.

What to eat after a workout to lose weight

Post-workout nutrition is a controversial topic. Many people mistakenly believe that you should not eat immediately after exercise. On the contrary, for the first 20 minutes, the food that enters the body will be aimed at restoring expended energy. In this case, you need to choose the right composition of the diet.

It is best to consume carbohydrate foods in liquid form. This includes a glass of grape or cranberry juice. You will also need protein food. Preferably in powder form. In the first two hours after training, you should not consume chocolate and coffee.

A selection of video cardio lessons at home

These videos will show you how you can effectively and easily lose weight at home. You don't need much for this. Motivation, patience, mat and jump rope. Simple and effective exercises good for the stomach, back, hips and legs. Regular training in the company of these beautiful girls-trainers will make your shape beautiful and sexy.

Cardio training is effective method lose excess weight, strengthen the cardiovascular system, increase endurance, recharge your batteries and improve your well-being. But unfortunately, not everyone can afford a full run at the stadium, visiting a fitness club or buying home exercise machine. The reasons may be different, but that is not the point. Home cardio training is a great alternative to all of the above: it does not require additional equipment, suitable for men and women, can be carried out in any convenient place and take a minimum of time.

Cardio training for weight loss at home includes a set of exercises that, due to intense aerobic exercise, increase the endurance of the heart muscle and trigger fat burning mechanisms (subcutaneous fat deposits), which continue to operate both after the workout and throughout the entire recovery period.

How, when and how much to train?

Basic principles of cardio training at home: perform exercises without harm to health.

Your clothes and shoes should be light and comfortable. Take this seriously to avoid injury. Look around the area, nothing should bother you.
Don't skip warming up before starting your cardio workout. 5-7 minutes is enough simple exercises to warm up your muscles.
If you feel pain, nausea or dizziness, stop training and, if necessary, consult a doctor. Avoid cardio training if you have contraindications to it.
If you feel exhausted and low in strength after training, you may be overtired. Give your body a few days to recover or reduce the intensity of your workouts.
For best achievement As a result, the pace of the training process should be quite intense and long-lasting.

To correctly determine the level of intensity that is right for you, it is important to monitor your heart rate. Optimal frequency Everyone has their own pulse. Effective cardio training without harm to health involves raising your heart rate by 60-80% of your maximum. ( Maximum heart rate can be calculated using the karvonen formula: 220 minus your age.)

How long should a cardio workout last?

The duration of cardio training should be selected taking into account physical fitness training. Start small, gradually increasing the time, guided by your own feelings.

The optimal duration of cardio training is 20-60 minutes. Exercising for less than 20 minutes is not effective, since the fat burning process starts only after twenty minutes of work.

How often should you do cardio?

Quantity training days per week depends on your goals. To reset overweight, it is effective to receive aerobic exercise 3 times a week with breaks for recovery. To vary your workout, you can alternate cardio exercises with strength training or aerobics.

And most importantly, remember, the time to achieve results depends on what you eat for breakfast, lunch and dinner. It will not be superfluous to remember the principles of proper nutrition or use a ready-made healthy food menu.

Cardio workout program at home

The best cardio exercises for weight loss at home without exercise equipment.

Jump Squat

Stand straight, place your feet shoulder-width apart, straighten your back. Execute deep squat, slightly moving your pelvis back. Make sure your thighs are parallel to the floor (A). Push your feet off the floor and jump up (B). Land softly in a squat position and immediately repeat the jump. Do 15-20 reps.

Rock climber (pulling legs to chest)

Take an emphasis lying on outstretched arms. Place your feet hip-width apart and place your hands slightly wider than your shoulders. Maintain a straight line from shoulders to ankles (A). Pull your right knee toward your left elbow (B), returning to the starting position. Then pull the knee of your left leg towards your right elbow. This is 1 repetition. Do 15-20 reps.

Jumping Lunge

Stand straight, place your feet shoulder-width apart, straighten your back. Lunge right foot forward. Squat down deeply, but do not let your knee drop forward. Push off the floor and jump, switch the position of your legs in the air and land in a lunge with your left leg in front. This is 1 repetition. Do 10-15 reps.

Plank push-ups

Lie on your elbows (plank stance), maintaining a straight line from your shoulders to your ankles. Rise into a push-up position with your arms extended, without arching your lower back. Hold the position at the top point and return to the starting position with emphasis on your elbows. Do 15-20 reps.

Strengthening the load: using a bosu hemisphere.

Burpee (Stand-up lying down with a jump)

Stand straight, place your feet shoulder-width apart, straighten your back. Squat deeply, place your palms in front of you. Then jump back into a prone position. In this position, maintain a straight body line, do not sag or round your lower back. With the next sharp movement, return to the squat position and immediately jump up. This is 1 repetition. Do 10-15 reps