10 interval training for fat burning without jumping and running from Ekaterina Kononova (in Russian)

‘s low impact workout for weight loss is one of the most popular requests among those engaged in the home. We offer you 10 interval cardio workouts without jumping and running from Ekaterina Kononova on Russian language, which will help you lose weight, strengthen muscles and get rid of extra inches on the arms, abdomen, waist and hips.

Presented training without impact exercises, but due to cardio-pace and high heart rate you will burn fat, strengthen the heart muscle, enrich the blood and oxygen to the cells. Such programmes are especially suitable for beginners to fitness, people with a large overweight and those who do not consume jumping and running because of the joints, varicose veins, heart problems, etc. this collection’s low impact workout from Ekaterina Kononova will be relevant for those who cannot make noise at home, so the classes with jumps are excluded.

Attention! Training is offered without a warm-up and cool-down, be sure to try them out for yourself.

Warm-up:

Hitch:

Features cardio workouts without jumping from Ekaterina Kononova:

• Training lasts 20-30 minutes (excluding warm-up and cool-down)
• You will need a minimum of sports equipment
• This is interval training, which includes exercises to burn fat and tone muscles of the whole body
• You will not only lose weight, but also to get rid of sagging and looseness of the body
• Training is available and effective, therefore, suitable for both beginners and experienced trainees
• You will be able to strengthen the heart muscle and improve physical endurance.
• All workouts are performed in a very similar pattern, differing only in the set of exercises.

Please note that these programs Catherine also offers strength training for muscle tone (including dumbbells), but due to the fast pace and frequent changes of exercise exercise is the interval cardio mode with a high pulse. Which means you’ll burn fat and strengthen muscles. This is not a cardio workout in its purest form, where you will be in constant motion. But for weight loss and improve the quality of the body in a short time interval training is the best option.

If you are a beginner, you can stop or increase the rest time between exercises. You can also perform the exercise without dumbbells or at a slower pace. Most of the programs will be effective and for the advanced student. Catherine offers a lot of exercises with lunges and squats, so if you have serious knee issues, these videos will not work.

The workout’s low impact with weights (2-5 kg)

1. Cardio workout without jumping No. 1 (25 minutes)

This exercise consists of three parts: exercises for thighs and buttocks, exercises for arms and shoulders with dumbbells, exercises on a press lying. Each exercise is repeated twice and performed according to the scheme of 30 seconds of work and 10 seconds rest.

Exercise: lunge + squat, lunges to the side, swing leg in the position of a Sprinter leg kick, lunges on the spot, leg lift a bar, squat on 1-2-3, the squat + curl elbow-knee, pull the dumbbells to the chin, flexing the biceps, breeding hands with dumbbells, bench press for triceps, bench press on the shoulders, twisting a knee, elbow, twist, star, bike, push walls, pulsating twisting.

2. Cardio workout with no jumping # 2 (20 minute)

This workout includes 10 exercises for all muscle groups. The training was held according to the scheme 45 seconds work and 15 seconds rest.

Exercises: squats + leg kick, circle, dumbbell squat + rise on socks, assignment of the legs in the position of a Sprinter, squats with a dumbbell bench, legs apart in a squat, abduction hands back on the triceps, lifting dumbbells for triceps, walking plank, leg raises on the press, raising the legs while lying + the bridge.

3. Cardio workout without jumping No. 3 (22 minutes)

This workout includes many exercises that involve multiple muscle groups. The training was held according to the scheme of 30 seconds of work and 10 seconds rest. Each exercise is performed twice. Exercise: spreading the hands and legs, squatting sumo with a dumbbell squat + lunge knee elbow, abduction feet to the side, lunges in a circle, kick with your hands in the squat, lunge + lift dumbbells, walk in plank + push-UPS, lifting dumbbells in front of you, walking into the bar in a semicircle, the reduction of arms with dumbbells, circle down on the press, fold, scissors, rock climber.

4. Cardio workout without jumping No. 4 (20 minutes)

In this program you will find 10 combined exercises which involve multiple muscle groups at the same time. You will find 10 exercises for the whole body, which are performed according to the scheme 45 seconds work and 15 seconds rest 2 sets.

Exercise: squat + swing leg, walking on the spot + flexion on a biceps, static lunge + press dumbbell burpee without jumping, side lunge + curl, push-UPS + dumbbell bench press, abduction legs back + breeding hands with dumbbells, touch hands forward in the strap, the hand-stop in the half-bridge, elbow-knee diagonally on all fours.

5. Cardio workout without jumping to No. 5 (23 minutes)

Another’s low impact interval training without jumping from Catherine Conoboy. The exercises are mainly of mixed character, executed according to the scheme of 30 seconds of work and 10 seconds rest, 2 approach.

Exercise: walking with the instep, attack + breeding hands with dumbbells, side step squat, squat + lifting dumbbells diagonally, side lunge, knee lift to the chest in a circle, walking back and forth in plank, breeding hands with dumbbells, the bar is in a circle, lift knee to elbow, lift the dumbbells through the parties, the swing leg to the side, bringing the dumbbell to the chest, push-UPS, turns on the press, twisting to his chest in the strap, the hand-stop in the half-bridge.

6. Cardio workout without jumping No. 6 (30 minutes)

The longest workout of the series. Includes a variety of exercises for the whole body, which are performed according to the scheme 45 seconds work and 15 seconds rest 2 sets.

Exercises: top and swing to the side, lunge back with zahlest, forward lunge + knee to chest, lateral lunge, walking in the bar + push-up + side plank, touch your knee with your elbow, flexing the biceps + push, down on your knees with a dumbbell burpee without jumping + deadlift, squat + lunge, twisting elbow-knee, asterisk, attack + Mach, lift to press, push of the wall on the press.

7. Cardio workout without jumping No. 7 (30 minutes)

Another long workout for 30 minutes. Scheme classes standard: 45 seconds work and 15 seconds rest, exercises performed in 2 sets.

Exercise: walking + the rotation of the hand, reverse lunge + press for triceps, deadlift + plank walk + push-UPS, sumo-squat + rise on socks, knee-to-chest + Mach, knee-elbow diagonally with a raised leg, the dumbbell snatch, the abstraction of feet in the gluteal bridge, squat + dumbbell bench press, knee-elbow in the side plank, fold, lunge to the side + twisting sideways, scissors press, leg lifts in plank, Bicycle.

‘s low impact workout without dumbbells

1. Cardio workout without the jumping number 8 (20 minutes)

In this exercise you will not even need the Mat. You will find 10 exercises for the whole body, which are performed according to the scheme 45 seconds work and 15 seconds rest in 2 sets. Each exercise is performed in two approaches.

Exercises: deadlifts on one leg pulsating lunge + squat, walking the bar on one leg reverse lunge in the half squat, swallow, bending in a squat, kick to the side on all fours, push-UPS + pelvis to the ceiling, the pose of the table with leg lift, plank with a touch of the same hand and foot.

2. Cardio workout without jumping No. 9 (20 minutes)

In this workout you will need a stable chair, all exercises are performed with his participation. Scheme classes standard: 45 seconds work and 15 seconds rest, exercises performed in 2 sets.

Exercise: sasakianime on a chair, squatting on a chair, Bulgarian lunge, push up from the chair, pulling knee to chest in plank + Mach, reverse push-UPS for triceps, a wrinkle on a chair, leg lifts lying on the back with the margin of the pelvis, tapping the foot in the strap to the side, double twisting.

3. Cardio workout without jumping to No. 10 (20 minutes)

This exercise is also done entirely with a chair, but here you are waiting for more challenging exercises. Scheme classes standard: 45 seconds work and 15 seconds rest, exercises performed in 2 sets.

Exercise: sasakianime on a chair, squatting on a chair with a raised leg, move leg to side, sasakianime on a chair + max + attack, hyperextension in the chair, strap in a semicircle on the chair, back push-UPS for triceps, zakidyvanie legs on a chair in the bar, twisting the press, oblique twists.

See also:

• Home workout for women: a plan of exercises for the whole body
• Top 50 exercises for buttocks at home

For weight loss, Interval workout With dumbbells