I tell you something, many times I do not have time to go running or going to a gym. I talked to my coach, and he said, “Do not hurry! Include these cardio aerobic exercise workout at home in a quick 15-minute routine at home.” It was my salvation to be fit and stay healthy.
Cardio aerobic exercise workout at home
They are simple but effective exercises. Take these foods after completing the exercise. I share with you:
It is the high-intensity cardiovascular exercise par excellence. You do not need much space, you can do it anywhere, and they are highly effective.
You work strength, endurance, and aerobic capacity. Through 4 simple movements, you exercise all the muscles of the body.
1. Squat with hands on the ground and head erect.
2. In a quick movement, move both legs backward and stay in the ironing position.
3. Do a flex (or push-up) and return to the ironing position.
4. Get up and make a jump with a slap in the air.
Make 3 sets of 20 burpees
With this exercise improvements agility and coordination in arms and legs. As in the previous exercise, the key is to do it quickly for better results.
In the starting position, open the legs to the width of the shoulders. Join the legs with a slight jump, while raising the arms at the same time so that both hands touch behind the head. The head is straight and the front view.
Make 3 series of 20 jumps
Iron with knees to the chest (movement of climber or mountain climber)
This exercise is effective to work the lower body train, plus it will help you activate your metabolism.
To execute it, put yourself in the position of iron, stretched hands, erect back, tips of the feet well supported on the floor. The next step is to direct one of the legs towards the chest and alternate. That is, the leg that is stretched goes forward and so on.
Make 3 sets of 20 climbers with alternating legs
Skater jumps (skater exercise)
It is also known as an alternate leap of legs or skater exercise by its name in English. With this cardio, you work quadriceps, twins, buttocks and the middle area of the body.
To begin this exercise, stand up with your legs slightly apart and knees bent, torso slightly bent forward but with your back straight.
Start the movement by jumping to the left side. Always land with the knee bent, pass the right leg behind, placing the foot behind the support leg.
Immediately after the right foot touches the floor, it jumps to the right side and repeats the movement alternately with one and the other leg.
Make 3 sets of 20 skaters each
Explosive lifts on knees (high knees)
It runs as if you were jogging, but raising the knees to chest height. This exercise is very effective in losing weight, and it is very easy to perform.
To do your knee lifts correctly place your feet across your hips and with your arms close to your body. Lift the left knee to the chest, exhaling and contracting the abdominals. At the same time, bend your elbows and bring your fists in front of your shoulders. Back to the starting position and repeat with the opposite leg.
Make 3 sets of 20 alternating elevations.