Tuesday, July 23, 2013
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| from http://www.shape.com |
Body weight exercises entail the use of more energy, resulting in burning more calories faster. There are several traditional and simple cardio exercises to do at home or in your neighborhood that provide a great challenge and gain results. Do not worry if you are going to do the workout at home and have no. This cardio workout includes a variety of challenging, low impact exercises that will get your heart rate up without any jumping. You can do this workout at home or on the road to burn calories and stay healthy.
Perform the exercises for the suggested time, one after the other with little or no rest in between Perform the circuit once for a 10-minute workout or up to six times for a longer, more intense workout modify or skip any exercises that cause pain or discomfort.
Warm up (1 minute)
Warm up for one minute with light cardio, such as step touches (as shown). Really use your arms to get your heart rate going.
Side Lunge with Windmill Arms (1 minute each, 2 repetition)
Take it to the next level by standing in a wide stance with the arms straight out. Bend at the waist, abs in, and take the left arm towards the right foot. Stand up and repeat the move on the left, going as fast as you can. Bend the knees if you feel any back pain.
Knee Smash - Right and Left Leg (1 minute each, 2 repetition)
Extend the arms and bring the left knee up and across the body while bringing the arms down. Return to start and repeat, going as fast as you can to get the heart rate up for one minute.
Front Kick Lunge- Right and Left Leg (1 minute each, 2 repetition)
Bring the right knee up and extend the leg in a snapping front kick then take the same leg back into a straight-leg lunge while touching the floor. Repeat the kick and low lunge sequence for one minute and repeat the sequence on the other side for one minute.
Bear Crawl (1 minute each, 2 repetition)
Squat to the floor and walk your hands out until you're in a plank position. Do a pushup on the knees or toes and then walk the hands back to a squat and stand up. Add a jump at the end for more intensity. Repeat for one minute.
Knee with Side Kick - Right and Left Leg (1 minute each, 2 repetition)
In a wide stance, bring the left knee up to the side while bringing the elbow down towards the knee. Take the left foot down and shift the weight into the left leg while kicking out to the side. Repeat as quickly as you can for one minute on the left and one minute on the right.
Squat Kicks (1 minute each, 2 repetition)
With arms up in guard, squat as low as you can, taking the hips back. As you stand up, kick with the right leg. Repeat the move, kicking with the left leg. Repeat, alternating kicks for one minute.
Cooldown
Walk around for a few minutes to cool down and let the heart rate come back to normal.
