Have You got a skipping rope?: If you have a skipping rope, replace any of the routine described with a short burst of 60-second skipping.
Cardio Workouts at Home can be fun. Its a great way to reach your recommended 150 minutes of aerobic activity every week to stay healthy.
This is important, you must warm up before you begin each day, we recommend around a 5 minute warm up. After each session, don't forget to cool down for 5 minutes with some stretches so you don't feel stiff the next day
Now we are going to go through some different simple ideas you can use in your daily exercising routine.
Lets start off with some Star Jumps
To do a star jump, put your arms to the side, bend your knees slightly and stand tall. Jump up, extending your arms and legs out into a star shape in the air. Try to land softly, keeping your knees together and hands by your side. Keep your abs tight and back straight during the exercise.
Ok, here is a routine that needs a little more energy, Rocket jumps – 2 sets of 15 to 24 repetitions (reps)
For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs. Jump up, driving your hands straight above your head and extending your entire body. Land softly, reposition your feet and repeat. For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest.
Recovery and loosen up: walk or jog on the spot for 15 to 45 seconds.
Star jumps or squats – 2 sets of 15 to 24 reps
Something slightly easier - Squats
Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance. Lower yourself by bending your knees until they are nearly at a right angle, with your thighs parallel to the floor. Remember to try and keep your back straight and don’t let your knees extend over your toes.
Get your breath back and recover by walking or jogging on the spot for up to 45 seconds.
Burpees – 2 sets of 15 to 24 reps
Here's how to do a burpee (1) , from a standing position, (2) drop into a squat with your hands on the ground. (3) Kick your feet back into a push-up position. (4) Jump your feet back into a squat and (5) jump up with your arms extending overhead. For an easier burpee, don’t kick out into the push-up position and stand up instead of jumping.
Tap backs - nice and easy to do and work effectively – 2 sets of 15 to 24 reps
Step your right leg back and swing both arms forward and repeat with the opposite leg in a continuous rhythmic movement. Always look forwards and keep your hips and shoulders facing forwards too. Don’t let your front knee extend over your toes as you step back. For an even bigger challenge switch legs by jumping, also known as spotty dog, remembering to keep the knees soft as you land. Its important your back heel needs to be off the floor at all times.
Time to recover: walk or jog on the spot for 15 to 45 seconds.
As mentioned before, now cool down with a 5-minute stretch and cool-down routine. Don't forget this as an important part of your new Cardio At Home routine.
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Welcome. This special report is only for women who struggle with the kind of stubborn fat made worse, and harder to lose, by strict dieting or extreme exercise.