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5 Easy Cardio Workouts At Home For Fat Burning

5 Easy Cardio Workouts At Home For Fat Burning

Should you work out inside or outside? At the gym or at home? People debate over which is better for exercise, and usually say that exercising outdoors will help you lose weight faster, but the truth is, it doesn’t really matter where you work out. The key is to find a routine that works for you and stick with it – whether at the gym, outdoors or at home. However, exercising at home is the cheapest and most convenient way to get in shape. You don’t need to find a babysitter, you can’t use bad weather as an excuse, and you can wear your 80’s workout gear that you secretly still like without being stared at.

One common mistake people make when they exercise at home is to think that they can’t do cardio workouts at home without buying a treadmill or elliptical trainer. However, there are many other ways to get a good cardio workout indoors. Here are a few suggestions you can follow to burn calories at home:

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1. Aerobics DVDs are Good Options for Cardio Workouts at Home

kickboxing
    via Pinterest

    Aerobics will give you a good cardio workout at home and keep your heart rate up. Look for videos that also give warm-up and cool-down exercises and at least 30 minutes of cardio. If you are just beginning to get in shape, be careful not to overdo it with these videos right away. It can be easy to become discouraged in the beginning, so start small and work your way up.

    • Walk Away The Pounds by Leslie Sansone is a good place to start. This DVD has gotten some great reviews from users and will build your endurance.
    • Jillian Michaels has a few DVDs out that are great for cardio workouts at home. You can also find some of her workouts on youtube, but it’s probably best to buy at least one DVD so you always have it.
    • Billy Blanks has a few kickboxing workouts that will definitely test your endurance! These workouts are more intense, so make sure you already have a couple of weeks under your belt before trying any of his DVDs.

    As with any type of exercise, it is recommended that you don’t do these videos every day. Try them 2 to 3 times per week, and use another workout on the in between days.

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    2. Go Back to Junior High

    burpees
      via Pinterest

      Remember burpees, jumping jacks, and marching in place? These are all exercises elementary and junior high students were forced to do in gym class. They are great options for cardio at home, and will help your body burn fat. Try this cardio combo to start with:

      1. March 1 minute (to warm up)
      2. 10 Jumping jacks
      3. March 30 seconds
      4. 5 Burpees
      5. March 15 seconds
      6. Junp Rope 1 minute
      7. March 20 seconds
      8. 10 push-ups
      9. 20 Jumping Jacks
      10. March 15 seconds
      11. Jump Rope 2 minutes
      12. 7 Burpees
      13. March 2 minutes (cool down)
      14. Stretch your limbs!

      Do this routine in between other cardio or strength training days, and don’t forget to stretch afterwards, or you will regret it the next morning.

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      3. Dance Your Way to Better Health

      dance
        via Pinterest

        Dancing is a great way to get a cardio workout at home, and it’s the most fun way to get into better shape. Choose some upbeat music that inspires you to move, create a playlist so you won’t have to stop dancing in between songs, close the curtains and get dancing! Although dancing is fun, remember that you are also doing it to get a cardio workout, so make sure you get your heart rate up and break a sweat. If you are just beginning to exercise, start with 3 songs, and work your way up to an hour after you’ve built up more endurance.

        4. Your Stairs are a Great Source of Cardio

        stairs
          via Pinterest

          Many gyms have step classes and provide members with different sizes of “steps” to exercise with, but you can get a great step workout at home for free. For safety reasons, stay on the first 1 to 3 bottom stairs in your home, and always wear running shoes. Put on some cardio music and make sure you workout both legs equally as you step up and down those bottom steps. Once you work your way up, you can try taking 2 steps at a time during your step workout to make it a little harder. Just remember to be careful as you do this.

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          5. If You Have Equipment, Use it

          Happy Caucasian woman on elliptical trainer at gym
            via Pinterest

            Many people own either a treadmill or an elliptical, but most of these are buried somewhere in the basement. If you do own one of these, it would be well worth your while to use it a few times per week if you want to workout at home. The best way to increase incentive to use a treadmill or elliptical at home is to make your exercise space more inviting. Put a TV in front of your machine and you can set goals according to the length of your favorite shows. The distraction of TV will help you to work out harder and longer than you normally would. Keep the room clean and clutter free as well so you will want to spend time in that area.

            If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

            Weight Loss Plan And Program: Create Your Own One

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            Published on March 8, 2019

            How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

            How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

            When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

            Simply put, they’re not being “surprised,” so they get lazy.

            Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

            How is this done? Let’s dive right into it.

            How Flow Yoga Boost Your Gains in Your Workout Routine

            Think about your current workouts:

            If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

            In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

            A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

              A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

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              Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

              Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

              Energizing Flow Yoga with Added Cardio

              Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

              This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

              Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

              Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

              The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

              Here’s how to do a Sun Salutation Flow:

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              Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

              Why is this important, you ask? Because happy muscles are warmed-up muscles.

              The Best Thing About Flow Yoga

              The best thing about practicing flow yoga? You’re building strength and flexibility.

              Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

              Meet Strong Stan

              Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

              While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

              While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

              Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

              Meet Flexible Fiona

              Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

              Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

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              To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

              Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

              It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

              Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

              Your goal is to create muscle and joint balance and wholeness.

              What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

              In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

              In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

              So what can you do? It’s quite simple.

              You have to give your muscles the opposite of what they’re used to.

              If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

              If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

              Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

                Final Thoughts

                If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

                Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

                Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

                With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

                More Resources About Yoga and Fitness

                Featured photo credit: Edit Sztazics via unsplash.com

                Reference

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