Workout of the Day: Cardio with Hips and Abdomen

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Your chance to load your body to the fullest without leaving your home.

The workout includes eight energetic movements that will quickly raise your heart rate and keep it high throughout your workout.

The whole complex lasts 24–36 minutes depending on the number of laps and the rest time between them. During this time, you will spend about 230–350 kcal, speed up your metabolism at rest, properly load the muscles of your legs and core, and lift your spirits.

Don't forget to play some cheerful music to help you push your hardest and enjoy your workout.

Do the following exercises:

1. A lunge split.
2. Reverse twists with an exit to the "birch".
3. Jumping on one leg with a slope.
4. Swinging bar.
5. Jumping out of a squat with a change in the setting of the legs.
6. Explosive twisting with alternate touching of the feet crosswise.
7. Burpee with a 180 ° turn.
8. Bringing the knees to the chest in the forearm plank.

Choose the time of execution and rest according to your level of training. If you are well trained, try doing each movement for 40 seconds, then rest for 20 seconds and move on to the next exercise.

If your preparation is slightly worse, work and rest at equal intervals of 30 seconds. If you're just starting out, try working 20 seconds and resting 40.

When you finish the last movement, you can rest for 1-2 minutes, if necessary, and start over. Complete 3-4 laps depending on your free time and fitness level.