Here’s some good news for you: To grow stronger and quicker, you don’t have to run or use an elliptical cardio machine, stationary cycle, or cardio treadmill. (However, if you enjoy such methods, it’s all okay!) We’d like you to consider anything other than the cardio machine for a time. Many activities that you would identify with strength training can also be used as cardio workouts.
What’s the greatest cardio technique to get your heart racing and sweat pouring down your brow? Exercises that involve numerous joints and more than one muscle group are known as compound exercises. This manner, you use every muscle in your body and burn more calories. ALSO READ : BODY RECOMPOSITION
Swap the steady-state cardio workout with an HIIT workout or circuit training sequence that includes techniques like high knees, butt kicks, and jumping rope. The more energy and oxygen you utilise during your sweat session, the more energy and oxygen you consume, and the stronger the after-burn effect (also known as EPOC). Basically, when your body returns to its regularly planned programme #balancing, you’ll continue to burn calories at a greater pace following your cardio workout.
The real deal-breaker here, though, could be that by switching to HIIT or cardio circuit training, you can cut your cardio time in half . That implies you’ll have more spare time! ALSO READ : KEEP THIS IN MIND BEFORE YOUR FIRST PILATES CLASS
1. Squat Jump
Start in a squat with torso erect and hands clasped in front of chest (feet under shoulders, toes pointing front, thighs parallel to floor). Jump up off the floor by pressing through your feet to straighten your legs and swinging your arms behind your torso. Return to a squat stance. That counts as one rep. Make ten repetitions.
2. Burpees with a Donkey Kick
Start by standing with your hands at your sides. Take a leap into the air. Squat down as you land, force your hands into the ground, then jump higher than shoulder height into the air. Allow your feet to settle squarely beneath your torso before jumping up. That counts as one rep. Do as many as you can while maintaining perfect form.
3. Rainbow Cardio Slam
Hold a medicine ball in front of your right hip while standing with your feet shoulder-width apart. As you swing medicine ball in arc with force to bounce off ground outside left foot, rise up on balls of feet while raising weight above and pivoting on right foot to turn torso toward left side. Catch it and go back to the beginning. That counts as one rep. Perform as many reps as you can.
Wonder Woman is number four.
Begin in a standing stance, as though you’re about to do a jumping jack. At the same moment, jump your feet out wider than hip-width apart and stretch your arms out to the side. Jump to the centre of the room and cross your feet one in front of the other. Cross your legs at the same moment.
5. Mountain Climbers
Start in a plank posture with your feet hip-distance apart and your hands shoulder-width apart. Drive your right knee into your chest, then return to the starting position. Rep on the other side. Continue alternating sides and completing as many reps in 45 seconds as feasible.
6. High Knees
Start in a standing stance on the mat with arms bent at 90 degrees, elbows near to sides, and hands in front of body at hip height. Bend your right leg and raise your right knee to tap your palm. Return the right knee to the floor and immediately switch sides. That counts as one rep. Alternate sides, increasing the speed for a greater difficulty. Complete 20 repetitions.
Swinging a kettlebell
Start in a hinge position (hips back, knees slightly bent, torso tilted forward at 45 degrees), with both hands on the handle of a kettlebell, arms stretched straight toward the floor, and bell between knees on the floor. Squeeze glutes, straighten legs, elevate torso, and propel hips forward in a single action while swinging the weight to chest height, arms straight and core tight. When you hinge, reverse the action, bringing the kettlebell between your thighs this time. That counts as one rep. Make ten repetitions.
8. Pencil Jump
Start by standing with your feet shoulder-width apart. Keep your arms by your sides. By bouncing off the balls of your feet, you may jump up and down. In 45 seconds, complete as many repetitions as you can.
Start in a low plank with forearms parallel to the floor and elbows beneath shoulders. Pick up your right forearm and stretch it straight by pressing through your palm. Rep with the left to go into a high plank, maintaining your hips as level as possible. To get back to where you started, reverse the movement. That counts as one rep. Alternate which arm you start with for 10 repetitions.
Butt Kicks (#10)
How to: Begin by standing with your core engaged. Bring your right heel behind you to make contact with your right glute. Return your right foot to the ground, then repeat on the other side. Continue swapping sides and increasing the speed for a greater challenge. In 30 seconds, complete as many repetitions as possible.
11. Half-Turkish Get-Up
Start by laying down on your back with your right leg and arm straight on the floor at a 45-degree angle from your torso, your left leg bent so your foot is flat on the floor, and your left arm stretched up toward the ceiling (elbow locked out) while clutching a kettlebell. Keep your gaze fixed on the kettlebell, press into your right arm, and rise onto your right forearm. Then, while maintaining your right leg straight, press through your right palm and left foot to lift your hips into the air. Return to the starting position by slowly reversing the movement. That counts as one rep. Do 10 repetitions on each side.
How to do it: Begin by standing up. Straighten your legs and tuck your knees against your chest. Land lightly and quickly repeat the movement. That counts as one rep. Complete 20 seconds of this and take a break of 10 seconds.