You are about to get some of the most effective cardio at home
workouts that are going to blowtorch fat off your body in minimum time.
In addition to losing fat at a record pace, these cardio at home
workouts will allow you to spend less time exercising while getting
better results than traditional cardio workouts that take at least twice
as long to complete. And one more thing: you don't need a single piece
of equipment. You will be using nothing but the best tool you already
have - your bodyweight.
Before we get into the sample cardio at home workouts, we must first go over a few important principles so you understand exactly why these workouts are designed the way they are.
First off all, for the cardio workouts you will be performing bodyweight circuits. All this means is that you will be performing bodyweight exercises back to back with little to no rest between them. It has been proven by both research and real world examples that bodyweight circuits are more effective for burning fat than traditional cardio methods. This means you will get more results in less time.
In addition to taking less time, the bodyweight circuits will not only cause you to burn off fat, but you will build lean muscle as well. That is something traditional cardio just can't do. Building lean muscle will elevate your metabolism and also allow you to develop a lean, athletic looking physique.
Second, you will be using compound exercises. These exercises will require you to use a lot of muscle mass at one time to perform a repetition. This, once again, will cause you to burn more calories during the workout itself, but you will keep burning calories for up to 36 hours after the workout is completed.
Okay, now that you have the necessary information about the cardio workouts, it's time to get right into them.
Cardio Workout #1
Instead of completing a specified number of circuits, you will complete as many circuits as possible in a set period of time. Example: 15-25 minutes. That may not seem like a long time, but I promise you that after 5 minutes into that workout, you will be a believer in the effectiveness of bodyweight circuits.
Cardio Workout #2
Cardio Workout #3
Those three cardio at home workouts are a guaranteed way to take your fat loss and body transformation goals to an entirely different level. You can perform three workouts per week on non-consecutive days alternating between the three.
To make sure you keep getting great results, make sure you improve your performance every workout. That means you should either complete more circuits in the same period of time, increase the number of reps performed for each exercise, or increase the duration of the circuits. This is imperative if you want to continue getting great results.
Before we get into the sample cardio at home workouts, we must first go over a few important principles so you understand exactly why these workouts are designed the way they are.
First off all, for the cardio workouts you will be performing bodyweight circuits. All this means is that you will be performing bodyweight exercises back to back with little to no rest between them. It has been proven by both research and real world examples that bodyweight circuits are more effective for burning fat than traditional cardio methods. This means you will get more results in less time.
In addition to taking less time, the bodyweight circuits will not only cause you to burn off fat, but you will build lean muscle as well. That is something traditional cardio just can't do. Building lean muscle will elevate your metabolism and also allow you to develop a lean, athletic looking physique.
Second, you will be using compound exercises. These exercises will require you to use a lot of muscle mass at one time to perform a repetition. This, once again, will cause you to burn more calories during the workout itself, but you will keep burning calories for up to 36 hours after the workout is completed.
Okay, now that you have the necessary information about the cardio workouts, it's time to get right into them.
Cardio Workout #1
- Advanced Burpees x 10 - 15
- Inverted Rows with Palms up Grip x 10 - 15
- One Leg Romanian Deadlift x 10 - 15 each leg
- Close Grip Push ups x 10 - 15
- Plank x 30 seconds
- Jumping Jacks x 50 - 70
Instead of completing a specified number of circuits, you will complete as many circuits as possible in a set period of time. Example: 15-25 minutes. That may not seem like a long time, but I promise you that after 5 minutes into that workout, you will be a believer in the effectiveness of bodyweight circuits.
Cardio Workout #2
- Squat Thrusts x 20 - 30
- Door Pull ups x as many as possible (use a chair for assistance if you can't perform these on your own)
- Handstand Push ups x 10 - 15 (put your feet on a chair to make this easier)
- Bulgarian Split Squat x 10 -15 each leg
- Reverse Crunches x 15 - 20
- Squat Jumps x 10 - 15
Cardio Workout #3
- Advanced Burpees
Those three cardio at home workouts are a guaranteed way to take your fat loss and body transformation goals to an entirely different level. You can perform three workouts per week on non-consecutive days alternating between the three.
To make sure you keep getting great results, make sure you improve your performance every workout. That means you should either complete more circuits in the same period of time, increase the number of reps performed for each exercise, or increase the duration of the circuits. This is imperative if you want to continue getting great results.
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