Leveling up: fun cardio for spring weight loss

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

Minus 200 calories per day without jogging or exercise bike.

If you hate long cardio but still want to burn more calories, try this workout.

Five exercises will accelerate your heart rate as well as running or exercising on cardiovascular equipment, and at the same time load not only your legs, but also your arms, shoulders and core muscles.

And due to the variety of movements, you will definitely not be bored.

How to do a workout

The complex consists of five movements:

1. Running in place with your hands behind your head.
2. Support lying with a jump to the side.
3. Bringing the knee to the elbow in the reverse plank.
4. Hip Roll Squat.
5. "Bear" drive forward and backward.

Do each of them for a minute, and then immediately start the next. Take your time - do it at your own pace, but try not to stop.

At the end of the circle, take a breath for 30-60 seconds and start over. Complete four circles.

How to make movements

1. Running in place with hands behind your head

Place your hands behind your head, straighten your back, gently bend your knees and lift your heels off the floor. Take two quick steps in place, then spread your legs a little wider in two steps and bring them back together again. Continue striding on the balls of your feet, moving at an energetic pace.

2. Support lying with a jump to the side

Lower your hands to the floor and with a jump go to the support position. Then put your legs to your hands, straighten up and make a jump to the side, helping yourself with your hands. Repeat the same thing on the other side: take a lying position, collect your legs and jump sideways - to the point from which you started the exercise.

3. Bringing the knee to the elbow in the reverse plank

Stand in the opposite plank, press your feet to the floor, and place your palms behind your body. Without lowering your pelvis to the floor, bend your knee and lift your opposite arm off the floor. Connect the knee and elbow, return to starting position and repeat on the other side. Move vigorously and try to keep your pelvis high.

4. Squat with a turn of the hips

In this set of movements, you can squat to parallel hips to the floor or much higher - in only half of this range. If you feel that your thigh muscles are giving up, don't go deep.

Go into a squat or half-squat, and then at the same time straighten up and swing your hips to the right with a jump. Then - in the same way to the left, and repeat the exercise from the beginning. Try not to move your body and shoulders - only your legs and pelvis unfold.

5. "Bearish" driving forward and backward

Get on all fours, push your pelvis up, lift your knees and heels off the floor. Take four steps while moving the opposite arm and leg forward. Then do the same backwards. If your hips are not very clogged, try not to raise your pelvis very high up.