Whichever way you do it, it’s crucial to include cardio workouts in your exercise routine. How to do it: Do each move below for 30 seconds with 10 seconds of recovery in between; repeat the circuit 3 times. For running to be effective, it is best you run 45 minutes for 3-4 times in a week. Rest for 1-3 minutes, then repeat the circuit 4 more times. 4. Just like any other muscle, the heart also needs proper working out for functioning effectively. See how many rounds you can complete in 15 minutes. Deblina Biswas has an M.Sc degree in Nutrition from the University of Osmania and has tons of experience in Fitness and Nutrition. How to do it: Perform a warm up jog for 5 minutes. see all about Cardio workout: Home Cardio Trainer, Training app. The first cardio workout is probably one of the simplest on this list. Squat Jumps are a primary fat burning plyometric exercise included in almost all high cardio workouts that help in increasing strength. This plan includes a full week of workouts and a printable workout guide! Fitting in a tough, fat burning, muscle building workout at your home, that requires no equipment can be just as effective as a full, gym workout. Repeat it 5 to 10 times at a stretch for best results. A 20 to 30-minute circuit that combines cardio and strength training will blast fat AND sculpt muscle. 10 Best Cardio Workouts at Home for Fast Weight Loss . © 2020 The Fit Indian.  All Rights Reserved. I have to try some of these ideas. The best thing about burpees is that, it continues to burn calories for several hours after you have completed your exercise regime. It makes the body more functional and improves mobility that is extremely essential for older adults. It is undoubtedly one of the best cardio workouts (5 Best Cardio Workouts to Lose Weight) that can be practiced anywhere in the house or even when you are traveling. The health benefits of cardio exercise are massive, from helping you burn fat and calories for weight loss to making your heart strong and increasing your lung capacity. Well, you need to start doing exercise along with it. The pendulum is a lesser known exercise that can be included in the list of cardio home workouts because it helps in raising the heart rate and promotes faster calorie burn. Pl. Repeat that sprint/jog intervals for 10 total rounds nonstop. Share 0 Tweet 0. It is important to wear good sports shoes before doing jumping jacks because it is a high-impact exercise that can have an impact on the joints. Equipment required: running shoes. This makes one repetition. Now, raise your arms and bring your right leg up by bending the knee and bring your left elbow down so that it meets the knee. Drudging through the same Tabata workout on the treadmill is a surefire way to slap a wet cloth on your fat burning furnaces. As a beginner its ok to break up the workout through out the day into sections. Repeat it 20 to 30 times at a stretch that forms 1 set. (To see more detailed explanations of each movement, click here.). = 100/200 jump rope (skipping) 3.) Why it works: “Twenty minutes of kettlebell exercises burns the equivalent of running a six-minute mile,” says Dasha Libin, a NASM-certified trainer and creator of Kettlebell Kickboxing. Sweat Your Way Through The Alphabet Workout . Beginners might feel out of breath, and it is best to jog for 3 to 5 minutes at a stretch, catch your breath and then continue. ), Why it works: “This workout recruits all of your muscle groups in one high-intensity session to give you the heart rate-boosting benefits of a cardio workout and the muscle-shaping benefits of a strength training session,” says Rosante. If you want to lose weight, bump up your current workout routine. Top 8 Cardio Workouts for Fast Weight Loss at Home – PDF, http://www.thefitindian.com/best-north-and-south-indian-1200-calorie-diet-plan/. Then sprint at 75% to 80% effort … While cardio does burn calories and helps aid in weight loss, combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight. Our unhealthy lifestyle with over-dependence on harmful processed and packed foods, and lack of physical activity is to blame. 2.)  It is high time to take care of our health and control the reins by performing exercises such as cardio and yoga for weight loss as well as a toned body.  Losing one pound of fat requires burning of 3500 calories, which 30 minutes of cardio exercise on a daily basis can help you achieve. The 4-week Plan: Burn Belly Fat With These Weight Loss Workouts This link opens in a new window ... the biggest challenge to adopting a weight-loss workout plan is finding a … ... 7 Day GM Diet Plan for Weight Loss. Ab workouts, HIIT workouts, lower body and … “By the numbers, a 180-lb. Now, jump in the air by spreading your legs out and raising your arms above your head and clap and land and jump again instantly. Cardio, short for cardiovascular exercises, forms an integral part of any fitness plan that helps in increasing heart rate and boosting blood flow throughout the body, which is necessary for increasing energy and burning calories. Do 4 to 5 sets with a gap of 30 seconds in between. It helps in strengthening and toning the leg muscles such as glutes, calves and deltoids, reduces belly fat and is the perfect exercise to lose arm fat. “By working multiple muscle groups at one time, you’ll burn even more calories and keep one muscle group from burning out too quickly.”, Here’s What Sugar Really Does to Your Brain, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. That’s really important, because your cardiorespiratory system (which consists of your heart, blood vessels, lungs, and airways) gets called into play when you have to chase after your kids or haul groceries up a bunch of stairs—so you want it to be in peak condition. It is a hassle-free exercise that can be squeezed into your busy schedule if you have a lack of time. Repeat the entire exercise as fast as you can for 20 to 30 repetitions at a stretch. It helps in toning the leg muscles such as hamstrings, quadriceps and calves and promotes the development of lean muscle mass which is also the best way of burning fat. Jumping Rope [600 calories/hour] One of the best cardio exercises for weight loss is jumping rope. I have put much weight on my bottom as 9 hours m sitting on chair and working. Note: Warm up before every workout and cool down after every workout. Why it works: These nontraditional exercises are a great way to spice up your usual routine. Repeat the circuit once or twice. You can squeeze a cardio workout in as little as half the time it takes to finish a reality TV show. How to do it: Perform a warm up jog for 5 minutes. Push your body up and return to the starting position. Your article is very informative. The movements of this exercise are very similar to the action of walking and therefore, it is included in warm-up and cardio workouts. How We Choose The Best Apps Learn ... the workout won’t sync up with the other apps I use to track my weight loss. Don't let the lack of equipment fool you. At Home Workout For Beginners – Workout Labs . If you're body's not feeling sprinting, try a walk/jog combo instead. I am a south Indian and pure Veg. = 25 High Knees. My sugar level is 250 post paradium. Day 1: HIIT (15 mins) Day 2: Resistance Training Exercise 1A: Air Squats x 3 sets Exercise 1B: Push ups x 3 sets Exercise 2A: Nordic Ham Curls x 3 sets “Treadmills make it easy to do high-intensity interval training.”, Time required: 9-15 minutes (3 minutes per round, repeat for 3-5 rounds based on your personal fitness level and how much time you have), How to do it: Perform the six moves below for 30 seconds each without resting in between, Why it works: “These moves target your entire body,” says Lita Lewis, a certified personal trainer. Then sprint at 75% to 80% effort for 15 seconds. Push your body up and return to the starting position, bend your left knee and lower your body sideways to the left making sure that your left knee does no cross beyond the left foot. It’s not only a calorie blaster but helps build bone density, strengthens your legs and makes your heart stronger. Metabolism Booster 10 Minute Core Warm Up Routine . My weight is 95 kg. You can bring variation by jumping with closed feet, alternate feet and high knees. Equipment needed: A kettlebell, two dumbbells. Bring your body to a squat position by keeping your feet shoulder width apart and placing both your hands on the waist. How to do it: Perform 40 seconds of each exercise and rest 20 seconds in between each interval. Lower your body to a standard squat position.  Keep your feet shoulder width apart. Nice work! Time required: 20 minutes. 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