Practical advice on how to do an effective fat burning workout at home. In this case, you will need all 30 minutes of time. Modern life is very fast and not every person has time to go in for sports. At the same time, everyone wants to look slim and fit. In this regard, a fair question arises - what can be done in the current situation? The answer, however, is obvious - do cardio workouts at home. If you think over the training process well, then you will be able to train at home as efficiently as in the gym.
What is cardio workout?
Cardio training, the purpose of which is to reduce body weight, is a complex of movements performed with high intensity. Thanks to aerobic exercise on the muscles, fat burning processes are activated, which, as a result, leads to the removal of excess weight.
There are now quite a few types of cardio workouts available at fitness centers. These are various types of aerobics, cardio equipment, etc. If a person does not have time to go to the gym, then a very effective cardio workout can be done at home. Most often, jogging and cycling are used for weight loss. To do this, you do not need any expensive exercise equipment, because even a bicycle can be rented. On the other hand, if you decide to do regular cycling, then the bike is worth getting.
Effectiveness of cardio workout for burning fat
Often people believe that effective cardio workout at home cannot be done and it is imperative to visit the gym. But at the same time, training in fitness centers has its drawbacks:
- Time is wasted on communication.
- In order for training on simulators to be as effective as possible, you must be able to use them.
- Without mastering the exercise technique, you can get damaged and sometimes very serious.
- Not everyone can train in a gym with full dedication.
Very often, exercising on simulators is artificial and not real. For example, after completing a lesson, a girl is sure that 700 calories have been burned, since these were the readings of the simulator. However, in practice, the loss of energy turns out to be much less, since it did not work correctly for the entire lesson. We do not want to say that exercise machines are not effective, but it is best if they are used as an additional load to natural physical activity. If you've done cardio at home, you can improve your body control and increase your range of motion. It is possible to calculate the required load to activate lipolysis processes for people with different levels of physical fitness. Cardio loads allow you to effectively get rid of excess weight, since the maximum result can be obtained with prolonged repetition of one or another action. If you want to keep fit, then you can use not only running, but even walking for this.
Principles of doing cardio at home
The choice of cardio exercises for training directly depends on the room in which the classes will be held. To ensure that your workouts bring consistently good results, adhere to the following rules for organizing them:
- To prevent damage to joints in the presence of shock loads (jumping, running, etc.), you must train in athletic shoes or on a rubber mat.
- To make it more fun for you to exercise, do not forget about the music, which should be rhythmic.
- Workouts should be varied and for this it is worth combining various exercises, alternating them. It is also worth remembering that to increase the effectiveness of cardio training at home, it is worth using exercises that involve all muscle groups.
- To activate the processes of fat burning, you need to adhere to a certain heart rate during training. This range is between 60 and 80 percent of your maximum heart rate.
The maximum heart rate depends on age and in most cases for women between the ages of 20 and 40, you need to stick to a heart rate of 120 to 140 beats per minute. The easiest way to monitor your heart rate is to use a heart rate monitor. If you do not have this device, then with a quality workout during a conversation, your breathing will go astray.
How to lose weight with cardio exercises?
You must understand that losing weight is difficult enough, and do not expect quick results. Although on the Internet now you can find a lot of training programs that promise positive results within a couple of weeks after the start of training. In practice, this is almost impossible to achieve.
It is very important to eat a healthy diet in addition to exercising. In addition, it is very important to lose weight correctly. This remark may sound very funny to some, but it is true. The optimal rate of weight loss is the loss of one kilo of body weight within a week. Of course, you need to calculate the required calorie content of the daily diet, but for many girls this figure is about 1200 calories.
It should also be remembered that low-calorie nutrition programs can slow down the metabolism due to a lack of nutrients in the body. This fact will negatively affect the process of losing weight. To get rid of 0.5 kilos of fat, you need to create an energy deficit of 3,500 calories. For example, a 30-minute walk can burn 120 calories. Thus, to get rid of half a kilogram of fat, you need to take two-hour walks every day.
This is not acceptable for every person. To get the best results from doing cardio at home, change your diet first. If, for example, you use mustard instead of mayonnaise, and replace sweet fruits with yogurt, then the energy value of the diet will decrease by about 250 calories. A similar result can be achieved by running for half an hour or walking for 60 minutes.
Often, machines have built-in programs designed to burn fat and suggest exercising at a slow pace. But in practice, when training at high intensity, the body burns more fat stores. However, it will be difficult for beginners to maintain a high intensity of their activities for a long time. For the training to be successful. Start at a slow pace and then speed up.
Exercises for cardio workout at home
Let's take a look at the basic movements you can use to do an effective cardio workout. Remember that activities should be varied and you should combine movements for maximum results.
Jumping and running
Of course, it is difficult to run around the apartment in the classical sense of the word. On the other hand, running on the spot can be very effective and you do not need a lot of free space for this. But you have to move actively, otherwise you will not get the desired result.
- Classic running on the spot - with this movement you can start your classes. Run to the beat of the music and help yourself with your arms to maximize your muscles.
- Running with high knee joints - keep running without decreasing intensity, but at the same time raise the knee joints as high as possible. Bend your arms at the elbows, and put your palms in front of you, trying to touch them with your knee joints.
- Overlap running - while running, touch your buttocks with your heels, and at the same time you can raise your hands above your head and perform claps with them.
- Jumping in place - it is advisable to alternate low fast jumps with a full squat. Also, when doing them, try to use your hands as much as possible.
Jumping out
This movement, in fact, is a more difficult version of jumping. Do it over several sets, alternating with jogging or other energy-intensive exercises. Jumping out is a great exercise for cardio at home as it doesn't require a lot of free space.
To jump out, stand straight with your feet at the level of your shoulder joints. After that, do a deep squat, touching the ground with your hands. Without pausing after that, jump upward with a sharp movement and reach for the ceiling with your hands. Perform the movement as many times as possible. This will allow you not only to provide a strong cardio load, but also to tone the muscles of the legs and buttocks.
Jumping to the plank position
This movement is a variation of the previous movement and allows you to effectively load the abdominal muscles. Take the starting position similar to the previous movement. After that, do a deep squat with your hands on the ground. Transfer your weight to your arms and jump backward with your legs, resulting in a plank position. Then again, with a jump, bring your legs to your hands and return to the starting position. All of the above steps are one repetition of the exercise.
Kicks
These movements are now actively used in fitness, where they came from kickboxing. You can kick in different directions and combine them with punches.
Interval cardio
Interval cardio is a type of aerobic exercise and at the same time has significant differences from them. The differences between interval and regular cardio are related to the alternation of the intensity of the exercise. Interval cardio is very effective for burning fat.
For more on how beginners do cardio for fat loss, see here:
