Contents
We offer a versatile complex for every day to keep yourself fit even without a gym.
Fat Burning Cardio Workout at Home for Beginners: Step-by-Step Explanation of the Exercise
The concept of training effectiveness depends on the initial task. For some, effective cardio training is a preparatory stage for the main strength section. Someone needs to do a cardio cool down. And there are variations in the construction of the training process, where cardio blocks are included in the training itself to return the heart rate to the desired zone. All options are valid.
Fitness expert Wday.ru offers an intermediate option for 5 minutes. This block can be used both at the beginning or in the middle of a workout, or in a cool down. And for those who work from home, this complex will become an ideal charge during the work process.
Pilates, MPF, PNF, TRX, functional training, work with the musculoskeletal system, posture correction, improvement of range of motion, weight loss, muscle gain
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Preparing for a workout
You need to download any application of the Japanese TABATA interval training system.
The basic formula of training according to the Tabata system is 20 seconds of work, 10 seconds of rest, the cycle is repeated 8 times.
First minute: joint gymnastics
Soft rotational movements with the ankle, knead all the articular chains.
We offer you simple, at the same time the most intense exercises. A total of 8 circles of work. 4 minutes.
First two rounds
20 seconds – running in place
10 seconds – march (rest).
Third and fourth rounds
20 секунд — clap and jack.
10 seconds – march (rest).
Please note that the exercises are repeated in every pair of rounds.
Fifth and sixth rounds
20 seconds – running in place with hip flexion and arms overhead.
10 seconds – march (rest).
Seventh and eighth rounds: repeat the first two
20 seconds – running in place.
10 seconds – march (rest).
Control your well-being. Try to do this block at a pace that allows you to keep your heart rate below 75% of your maximum heart rate.
Fast. Effectively. Just.