7 effective cardio workouts from Natalie IKO on the youtube channel GymRa

IKO Natalie (Natalie Yco) is a famous American trainer and the expert on an interval circular training. You probably know Natalie, because she is almost a permanent participant of the programs Jillian Michaels. Natalie meets us in the 30 Day Shred, Body Revolution, Killer Abs, Killer Buns & Thighs and other video, so she is well familiar to fans of home training.

Natalie IKO is a certified personal trainer with over 20 years of experience in fitness. Her specialty, cardio workout, HIIT, kickboxing. She participated not only in the programs Gillian Mikes, but in numerous videos for ExerciseTv, OnDemand and GymRa. Natalie also coached well-known stars of Hollywood and is a lot of demand as a fitness instructor in California.

We offer you 8 cardio workouts from Natalie and channel GymRa for fat burning, elimination of problem areas and tone the body. The duration of training is 30-45 minutes, they are suitable for advanced level or for average, but with good tolerance to cardiovascular stress. Programs are mainly internal in nature and take on a circular principle.

Natalie teaches classes one that is small the lack of training. She always talks about simplified/complicated modifications of the exercises, so you’ll have to follow her pace, or to experiment on their own. However relaxed and friendly manner of occupations, as well as great structured workouts negate this disadvantage.

7 interval cardio workouts from Natalie ICO

1. 30-Minute Brutal HIIT Workout Fat Blasting

• Duration: 30 minutes
• Equipment: dumbbells
• Calories: ~300 calories

HIIT training, which includes in itself the alternation of cardio and strength exercises for the muscles of the whole body. You will find 10 consecutive exercises that last for 45-60 seconds and repeat in 2 laps. Throughout the workout, Natalie gives a little time to rest between sets. Among the exercises you will encounter side lunges, plyometric jumps, squats, plank exercises, rolls on the Mat. Natalie reminds you once again that the main advantage of HIIT training: you burn calories not only during class, but within 72 hours after.

2. A 32-Minute Full Body Workout With Weights

• Duration: 30 minutes
• Equipment: dumbbells

Lose the fat and tone your arms, shoulders, abdomen, buttocks and legs with a Full Body video Workout With Weights full body from Natalie IKO. You will find an efficient interval training. In the program 5 rounds of exercises, each round includes 2 weights and 2 cardio exercises. You will work according to the scheme: 45 seconds exercise 15 seconds rest. Among cardio exercises, you will meet aerobics, plyometrics, kickboxing. Strength exercises are performed with dumbbells.

3. Burn 500 Calories – Tabata Workout for Fat Burning & Toning

• Duration: 45 minutes
• Inventory: not needed
• Calories: ~500 calories

There is hardly a more effective way to burn fat than TABATA-workout. Natalie has prepared for you a 45 minute video that includes the 5 laps. In each round you will be in pairs to perform 2 exercises with the weight of his own body (cardio and strength). You will TABATA principle: 20 seconds exercise 10 seconds rest. Feedback about this program from our subscriber, Helen:

4. Fat Burning Muscle Building Cardio Sculpt with Dumbbells

• Duration: 33 minutes
• Equipment: dumbbells
• Calories: 350-480 calories

This interval circuit training with Natalie involves alternating cardio and sculpt exercise to burn fat and tone the body. You will find 3 circle exercises. Each circle includes 6 exercises aerobic and strength of characterthat recur in 2 sets. Exercises last 30 seconds. Training is very rapid, and you will not notice how 3 of the terms of exercise will remain behind. By alternating cardio exercises and exercises with dumbbells you will be able to withstand it from the beginning to the end.

5. 33-Minute Hiit Cardio Workout for Fat Loss & Strength

• Duration: 30 minutes
• Equipment: dumbbells
• Calories: ~300 calories

This effective HIIT workout will help you burn fat, strengthen the body and increase metabolism. It’s a little different in structure from the previous video. You will find 5 exercises for the entire body that are repeated throughout the classes. In the first round you will complete them in 60 seconds, the second for 50 seconds, the third for 40 seconds and the fourth for 30 seconds. Exercises involve several muscle groups: some burpees + rifts, deadlifts + lunges, walking plank, jumping into plank, side plank. You will need a pair of dumbbells.

6. Hardcore Fat Burning Cardio Workout

• Duration: 45 minutes
• Inventory: not needed
• Calories: 350-400 kcal

Hardcore Fat Burning Cardio Workout – this is another circular interval cardio workout for the whole body. In this video Natalie turned 3 laps. Each round includes 5 exercises weight loss both aerobic and strength of character. Practice circle again in 2 sets. In this video you will find a lot of effective exercises for Cora, no wonder the class is called Hardcore.

7. Cardio Kickboxing Workout with Jump Rope

• Duration: 30 minutes
• Equipment: jump rope
• Calories: 220-300 calories

Very interesting workout that combines exercises with a jump rope and kickboxing. If you have no rope, nothing to worry, you can just jump/run in place without using it. The program is as follows: 1 minute of kickboxing 1 minute jump rope. There are 10 different exercises from kickboxing, between which you will jump rope. Training Bosu and very suitable for all lovers of jump rope.

Bonus: Brutal Kettlebell Workout At Home

• Duration: 20 minutes
• Inventory: 2 weights 3-6 kg
• Calories: 200-250 kcal

This program is not included in our top, since it cannot be attributed to cardio-training, but doesn’t mention it. In this video, Natalie aims to work out all the muscles in your body, rid the body from sagging and to tighten up any problem zones. For this you will need 2 kettlebells, but if you don’t, you can replace them with dumbbells. The program includes 5 rounds, each round consists of exercises for the lower body and upper body. All exercises are performed in 16 iterations.

We are sure that fans of HIIT training will include program Natalie ICO to your fitness collection. Varied and very effective exercises from GymRa will help you to make a major step towards a slender figure.

Read also: Top 20 exercises to improve posture and straightening the back.

Without stock, For weight loss, Cardio workout