Cardio training is essential for people who want to reduce their subcutaneous fat. To start the process of fat burning, you need to give the body fewer calories, and spend more. To do this, you need to eat right and give time to cardio workouts, which can easily be done at home.
The volume of training depends on the type of physique. Based on this, it is worth noting that a universal formula for losing weight does not exist, since each person has his own physiological characteristics. Cardio training at home gives a real positive result only if you start with moderate exercise, but gradually increase their intensity and duration.
The article provides basic information about the training. In addition, it describes effective exercises that can be easily performed independently at home. Due to this, there is no need to spend additional funds on sports halls, since in order to get a good result you only need to set aside a certain amount of time for classes.
Cardio value
A phenomenon such as cardio training for burning fat at home is physical activity in which the oxidation of glucose, i.e. aerobic glycolysis, is the main source of energy. Thanks to this process, the respiratory organs, as well as the cardiovascular system, develop.
The basis of any home cardio training is an increased speed of exercise, which is combined with not too much stress. Such training allows you to effectively burn subcutaneous fat. In addition, it has several more advantages that are also worth noting:
- strengthening the heart muscle;
- balance training;
- improvement of metabolic processes;
- development of strength and endurance;
- acceleration of metabolism.
Varieties
The best cardio workout for burning fat is not just walking, running or cycling. It also features dancing, roller skating and swimming in the pool. The level of intensity is selected taking into account the physical fitness of the athlete.
Cardio training for girls at home is different:
- Long. This option involves classes for 20-60 minutes without rest.
- Interval A lighter look involves a combination of active training with a short rest. For example, it can be a 3-minute run and the same recovery period.
- Fartlek. Another interval training is more structured. It alternates between high and low intensity with certain periods for recovery.
- Super Scheme. This variety includes aerobic exercise with additional weights. It is quite effective, so it is perfect for those girls who want to lose weight in a short time. Together with a decrease in body weight, the super scheme helps to tone the muscles.
- Cross The last type of cardio training involves the alternation of different loads and time. For example, it can be a 20-minute walk on a treadmill or intensively in place, then 10 minutes on a stationary bike and the same amount on an elliptical trainer.
Load selection
If you want to lose weight, you must definitely find out which cardio workout will help burn more fat. The classic skipping option will be effective only for owners of small excess weight. They will be given a good load by jumping rope. You should start with a 15-minute daily training, gradually increasing the time to an hour. A huge advantage is the availability of such a simulator.
Another favorite activity for many girls is cycling. For effective fat burning with it, you need to ride more than an hour three times a week, gradually increasing the time. In this case, you should actively pedal as much as possible to feel the tension of the whole body.
Most girls prefer step aerobics. As you know, it has a good load on the legs. Just an hour with a step will be enough to burn as many calories as it takes two to three hours on a treadmill.
Experts say that the most effective way to lose weight is to run on a simulator or in a stadium located near the house. Daily morning runs can quickly get rid of extra pounds.
Each person is given the opportunity to choose cardio for themselves, based on their preferences. When calculating the intensity of classes (pulse - the number of beats per minute), you need to consider your age. Useful information on this topic is presented in the table below.
Training time and duration
The timing of cardio workouts at home is determined individually. Some girls like to work out immediately after waking up, when their insulin levels are at a minimum, while others prefer to strain their muscles in the late afternoon, and then fall asleep soon.
Experienced athletes are advised to conduct cardio workouts at home in the morning, but when the body wakes up completely. This is due to the fact that during sleep, glucose is almost completely exhausted, therefore, fat deposits are used as the main source of energy. In addition, exercise in the morning helps increase metabolism.
A good workout should last at least half an hour. Fat, as a rule, begins to be burned only after glycogen production, otherwise the desired result cannot be obtained. The average duration of a workout is 40-60 minutes.
Effective exercises
Cardio workout at home consists of general exercises. They are ideal for girls and can be performed by men, but the stronger sex will need to take additional weighting materials. For most exercises, special shells or simulators will not be required, so even those people who do not have such devices at home can perform them.
Jogging
Cardio training for burning fat for girls can include a well-known and not very difficult exercise for everyone - running with the lower leg overwhelming. It is performed quite simply. To do this, you need to run at a fast pace in place, trying to touch your heels to the buttocks. This must be done within two minutes, trying to move as intensively as possible.
A more lightweight version of the exercise is walking in place with an overwhelming shin. The effect of it will, of course, be less, so over time, you still have to switch to running. Girls with a lot of weight can be difficult to do this for two minutes, so they are allowed to reduce this period to a minute at first.
Squat jumping
People who have been involved in sports for a long time recommend that beginners use squat jumps in cardio training for girls. This exercise works out various muscle groups well and helps to burn fat quite quickly.
To do this, you need to stand up straight, and then jump into a deep squat, spreading your legs wider than your shoulders, and then touch the floor with your hands or squeeze them into the lock in front of you and sharply return to its original position. While at the bottom, the knees should not go beyond the socks, and the back should remain straight all the time.
Squat jumping is recommended for 30-40 seconds. After that, take a 10-second break and take another approach.
"Climber"
Women's cardio training for burning fat can not do without horizontal running, which is often called the "climber". Having taken the plank position on straight arms, it is necessary at an accelerated pace to alternately pull the legs to the chest. In this case, the body should form a straight line. The back must never bend or bend.
Doing the exercise is worth a minute. Although at first glance it seems unbelievable, in fact there is nothing too complicated in it. But the effect of its regular execution is amazing.
Kneeling Run
A similar exercise to the previous one gives no less effect, but is performed much easier. He needs to stand up straight, take a deep breath and exhale, and then start running in place, lifting his knees as high as possible. An ideal option would be if the hips at the top point are clearly parallel to the floor. In the process of running, you need to keep your back level and not lean back.
If desired, the exercise can be simplified by replacing running with walking with your knees raised high. Perform both options within 2-3 minutes.
Burpy
An excellent metabolism-accelerating exercise is recommended immediately after waking up. It helps burn fat, strengthen muscles and energize all day.
The first thing to do is to stand in the position of the bar on outstretched arms. Then, pulling the knees to the chest, you need to jump up vertically and stretch your arms to the ceiling, and then return to its original position.
It’s not possible for every person to perform a burpie the first time, but learning this is not so difficult.
Jump bar
An effective cardio workout for losing weight within the home must necessarily include an exercise such as a jump bar. It is performed as follows:
- Standing straight, you need to lean forward and place your palms on the floor.
- "Walk" with your hands forward until the body is parallel to the surface of the floor, and the legs stand on socks.
- From a fixed position, you need to jump forward with your legs, bending them and placing them under you, then immediately return to your original position.
All these actions must be completed at an intensive pace for a minute. If you have the strength, you can do the bar with a jump and longer, but you should not overdo it, because after this exercise you will have to perform the following.
"Skier"
Girls and women who know the benefits of cardio workouts often include an exercise called a skier. At first glance, it may seem too easy, but in fact, after 15-20 seconds you can see the opposite.
The skier runs like this:
- Stand straight, straighten your back and bring your legs together.
- In a jump, put one foot forward or two, while raising the opposite hand in front of you.
- Once again, take a jump and change position by swapping arms and legs.
Moving in this style, imitating a ski track, is necessary for a minute. In this case, it is necessary to make sure that the hands move synchronously with the legs.
If this option causes severe shortness of breath, then it can be simplified. This is done by replacing the jumps with the usual steps in place, but the pace should be increased to the maximum.
Forward lunges
Rounding out the list of effective lunges exercises. Not all girls like them, as they require concentration and good coordination, but the result from their implementation is simply incredible.
The technique for doing lunges with a forward strike is as follows:
- Stand up straight, bring your shoulder blades together, look up in front of you and draw your stomach in.
- Step forward with the left foot, and bend the right one and put on the toe.
- Locked in this position for a second, you need to go back.
- With a sharp movement, tear off the right leg from the floor surface and straighten in front of you, as if making a blow.
- Return to starting position and repeat the same with the other leg.
In the process of performing lunges, you must always monitor your body, maintaining balance and maximally straining the press. This cardio should last at least 30, but not more than 50 seconds. In this case, it is necessary to intensively change the legs and not relax.
Ellipsoid and exercise bike
Unfortunately, few people can afford home exercise machines, because their cost is sometimes prohibitive. But, despite this, it is worth realizing that there are such devices with which you can burn much more fat than during exercise with your own weight.
Today, there are two good simulators that can be placed in the house and practiced daily, saving money on visits to the gym and aerobics classes. They are an ellipsoid and a bicycle.
The first helps to get rid of subcutaneous fat and work out the muscle groups of the hips, back, abs, buttocks and body. The elliptical trainer is an ideal cardio for girls with large excess weight, as well as sore joints. It eliminates bumps and jolts and is therefore safe. It is also worth noting that movement along the trajectory of an ellipsoid helps relieve stress and increase mood.
The exercise bike also has many advantages. Many people like to ride a regular bike, including both girls and boys. If the weather is not very nice on the street, then you can pedal at home, getting the same effect. For this, gloves, knee pads and a helmet are not needed, since the risk of injury when falling from the simulator is 0. At the same time, it is worth noting that the type of cardload under consideration does not have any contraindications.
Rules for effective training
Before starting cardio workout at home for burning fat, you should learn a few basic rules:
- You should always control your heart rate. If it is too small, it will be very difficult to achieve the desired goal, and at high rates you can harm your health.
- Girls with problematic knee joints should consider low-impact cardio. Such a program does not involve knees, so their condition will in no way worsen if the execution technique is followed.
- You can get a greater effect thanks to strength training. They can be supplemented with cardio at the end. Thanks to strength exercises, it is possible to increase muscle tone, speed up metabolism, and also improve overall body quality.
- Overweight people should prefer interval training. They will be many times more effective than regular aerobics, so a positive result can be obtained quite quickly. An ideal option would be to alternate a 20-second load and a 10-second rest.
All these points must be remembered. Due to the observance of elementary rules, it will be possible to quickly achieve the desired effect, without getting injured.