Cardio exercise for girls at home to burn fat

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2018-03-21 11:10:21

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Cardio exercise is essential for people who want to reduce the content of subcutaneous fat. To start the process of weight loss need to give your body fewer calories and spend more. For this you need to eat right and make time for cardio workouts that can be done easily at home.

The Volume of training depends on body type. On this basis, it is worth noting that a universal formula of weight loss does not exist, as each person has their own physiological features. Cardio workout at home gives real positive results only in those cases, if you start with moderate activities, but gradually increase their intensity and duration.

cardio training

The article provided basic information about the training. In addition, there are effective exercises that you can easily do yourself at home. Due to this, there is no need to waste additional funds on gyms, so as to obtain good results, you will need to allocate a certain time for class.

Value cardio

The phenomenon of cardio workout to burn fat at home is a physical activity in which the main source of energy is the oxidation of glucose, i.e. aerobic glycolysis. Through this process, develop respiratory system, and cardiovascular system.

The Foundation of any home cardio workout is the increased rate of exercise combined with not too heavy loads. This training allows you to effectively burn body fat. In addition, it has several advantages that are also worth noting:

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  • Strengthening the heart muscles;
  • Balance training;
  • Improvement of metabolic processes;
  • Development of strength and endurance;
  • Increase metabolism.
cardio workout at home

Varieties

The Best cardio exercise for fat burning is not only walking, running or Cycling. As it also includes the dancing, skating and swimming in the pool. The intensity level is selected based on the physical preparation of the athlete.

Cardio exercise for girls at home is different:

  1. Long-lasting. This option involves exercising for 20-60 minutes without rest.
  2. Interval. Easier kind involves the combination of active training with short rest. For example, it may be a 3-minute running and the same recovery period.
  3. Fartlek. Another interval training is more structured. It alternates high and low intensity with defined periods for recovery.
  4. Superchem. This type includes aerobic training with additional weights. It is quite effective, so perfect for those girls who want to lose weight in a short time. Together with the decrease in body mass superchem helps to bring the muscles in tone.
  5. Cross. The last kind of cardio workout involves alternating different loads and time. For example, it may be a 20-minute walk on the treadmill or intensely, and then 10 minutes on a stationary bike and the same on the elliptical trainer.

Select load

best cardio workout

If you want to lose weight need to find out which cardio exercise will help burn more fat. Classical skipping-option will be effective only for the owners of a small excess weight. Them with a good load will give jumping rope. You should start with 15-minute daily training, gradually increasing the time to an hour. A huge advantage is the availability of such a simulator.

Another favorite pastime of many girls is considered to be Cycling. For effective weight-loss with it it is necessary to ride more than an hour three times a week, gradually increasing the time. Thus it is necessary to actively pedal to feel the tension of the whole body.

Most girls prefer step aerobics. As you know, she has a good load on the legs. Just hours with step will suffice in order to burn as many calories, how much goes for two or three hours on the treadmill.

Experts say that the most effective option of losing weight is Jogging on a treadmill or stadium, located near the house. Daily Jogging can quickly get rid of extra pounds.

Each person is given the opportunity to choose for themselves the cardio, depending on your preference. When calculating the intensity (pulse - number of beats per minute) you need to consider your age. Helpful information on this topic is presented in the table below.

table of intensity classes

The Time and duration of training

The time of the cardio workout at home is determined individually. Some girls like to do immediately after waking up, when the insulin level is low, but someone morelike straining the muscles closer to the evening, then to sleep quickly.

Experienced athletes are advised to carry out cardio workout at home this morning, but when the body is fully awake. This is because during sleep, the glucose is exhausted almost completely, so the main source of energy used fat. In addition, exercise in the morning increase metabolism.

A Good training should last at least an hour. Fat, as a rule, begins to burn only after production of glycogen, otherwise, the desired result can not be obtained. The average workout duration is 40-60 minutes.

Exercises

Cardio workout at home consists of General exercises. They are ideal for girls and can be performed by men, but strong floor need to take extra weights. For most exercises don't require special ammunition or equipment, so to meet them would be able to even those people who have no home of this device.

Running with zahlest

Cardio workout to burn fat for girls may include all known and not very complicated exercise - running zahlest Shin. Running is quite simple. For this you need to quickly run in place, trying to touch heels to buttocks. This should be done within two minutes, trying to move rapidly.

A More lightweight version of the exercise is to walk in place zahlest Shin. The effect of it will, of course, less, so still have to break into a sprint. Girls with more weight it can be hard to do this within two minutes, so they are allowed in the first time to reduce this period to a minute.

Squat jumps

People have long engaged in sports, recommend that beginners cardio exercise for girls to use squat jumps. This exercise is good working on different muscle groups and helps burn fat rather quickly.

To perform requires you to stand up straight, and then jump into a deep squat by placing your feet wider than shoulder width, and then to touch the hands of sex or compress them to the castle in front of him and abruptly return to its original position. While at the bottom your knees should not go for the socks, and the back should remain straight.

cardio workout to burn fat for girls

To Perform the squat jumps, it is recommended for 30-40 seconds. After that you should do a 10-second break and perform another approach.

"Climber"

Women's cardio workout to burn fat can't do without the horizontal run, which is often referred to as "climber". Taking the position of the strap on direct hands, it is necessary at an accelerated pace to alternately tighten the legs to the chest. The body should form a straight line. Back in any case should not SAG or bend.

To Make the exercise worth it within minutes. Although at first glance it seems incredible, really nothing too complicated in it. But the effect of his regular run turns out amazing.

Running with the rise of the knees

Similar to the previous exercise gives a lesser effect, but is much simpler. It requires you to stand up straight, take a deep breath and exhale, then start running in place, lifting knees as high as possible. The ideal would be if the hips at the top are clearly parallel to the floor. In the process of running back to keep straight and not recline back.

If desired, the exercise can be simplified by replacing the running walk with raised knees. To implement both options should be within 2-3 minutes.

cardio training for girls

Burpee

A Great exercise to help boost your metabolism, it is recommended to do it immediately after waking up. It helps to burn fat, strengthen muscles and energize for the whole day.

The First step is to stand in the position of the strap at arm's length. Then, pulling your knees to your chest, you need to jump up vertically and stretch your hands to the ceiling, then again back to the starting position.

To Execute a burpee is the first time it turns out not everyone, but to learn it is not so difficult.

Plank with a jump

Effective cardio workout for weight loss within the home should definitely include this exercise as a plank with a jump. It performed the following:

  1. Standing straight, you need to lean forward and place your palms on the floor.
  2. "to Walk" hands forward as long as the torso will not become parallel to a floor surface, and the legs do not stand up to wear.
  3. From the seated position you want to jump feet first, bending them and positioning beneath, and then immediately return to the starting position.

To Perform all these actions in an intense pace for a minute. If you have the strength, you can do plank jumps and longer, but overdoing it is not worth it, because after this exercise, you will have to do the following.

"Skier"

Girls and women who are aware of the benefits of a cardio workout, often include an exercise called "skier". At first glance it may seem too easy, but actually already in 15-20 seconds can be convinced otherwise.

Runs"skier"

  1. Stand up straight, align your back and collecting your feet together.
  2. Jump to push one foot on a step or two forward, at the same time raising the opposite arm in front of him.
  3. More time to make the jump and change the position, swapping hands and feet.

Move in this style, mimicking the track, you need within minutes. This is necessary to do so that his hands were moving synchronously with the feet.

If this variant causes severe shortness of breath, it can be simplified. This is done by replacing the usual jumping on the spot, but the rate it should be increased to the maximum.

Lunges forward with a kick

Rounding out the list of effective exercises lunges. They are not liked by many girls, as they require concentration and good coordination, but the result of their performance is simply incredible.

The Technique for carrying out attacks with the blow forward is as follows:

  1. Stand up straight, bring the blades together, look up in front of him and pull the stomach.
  2. Step forward with the left foot and the right bend to put on socks.
  3. Zafiksirovany in this position for a moment, back.
  4. Sharp movement to tear away from the surface of the floor the right leg and straighten in front of him, as if making a shot.
  5. Return to the starting position and repeat same with other leg.

In the process of executing attacks necessarily have to take care of your body, maintaining balance and most strongly straining press. This cardio should last at least 30 but not more than 50 seconds. It is necessary to intensively change your feet and relax.

cardio workout to burn fat at home

Ellipsoid and an exercise bike

Unfortunately, few people can afford home exercise equipment, because their cost is sometimes prohibitive. But despite this, it is important to realize that there are such devices with which it is possible to burn much more fat than during exercise with its own weight.

Today there are two pretty good simulator that can be placed in the house and do daily, saving money on gym and aerobics. They are ellipsoid and a Bicycle.

First it helps to get rid of subcutaneous fat and excellent to work muscle groups the hips, back, abdominals, buttocks and body. The elliptical is an ideal cardio for girls with a big excess weight, as well as a sore hip. It eliminates the bumps and shaking, so it is safe. It is also worth noting that the movement along the trajectory of the ellipsoid helps to relieve stress and improve mood.

The Bike also has a lot of advantages. To ride a regular bike like a lot of people, including both girls and boys. If the street is not very good weather, you can pedal and at home, having the same effect. It does not need gloves, kneepads and helmet, because the risk of injury after falling from the simulator equal to 0. However, it should be noted that the type of cardio in General has no contraindications.

cardio training for girls at home

Rules for effective training

Before you start cardio workout at home to burn fat, you should learn a few basic rules:

  1. You should Always keep under control the heart rate. If it is too small to attain the desired goal will be very difficult, and at high levels can harm their health.
  2. Girls with troubled knee joints should consider the option's low impact cardio. This program does not involve the knee work, so their state is in any case not worse, if you follow the right technique of execution.
  3. To Get more effect due to strength training. They can complement the cardio at the end. Due to strength training has the ability to enhance muscle tone, speed up metabolism and improve the overall quality of the body.
  4. People with a large overweight it is better to give preference to interval training. They will be significantly more efficient than conventional aerobics, so a positive result can be obtained rather quickly. The ideal option would be alternating 20 seconds of loading and 10 seconds of rest.

All these moments will need to remember. By following these simple rules will work quickly to achieve the desired effect, without receiving injury.


Article in other languages:

BE: https://tostpost.com/be/sport-f-tnes/19550-kardye-tren-ro-ka-dlya-dzya-chat-u-hatn-h-umovah-dlya-spal-vannya-tlus.html

DE: https://tostpost.com/de/sport-und-fitness/19556-cardio-training-f-r-m-dchen-zu-hause-f-r-die-fettverbrennung.html

ES: https://tostpost.com/es/deporte-y-fitness/19566-cardio-entrenamiento-para-las-ni-as-en-el-hogar-para-la-quema-de-grasa.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/19543-kardio-zhatty-u-yzdar-sh-n-y-zha-dayynda-may-zha-u.html

PL: https://tostpost.com/pl/sport-i-fitness/19509-cardio-trening-dla-dziewczyn-w-warunkach-domowych-do-spalania-t-uszczu.html

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UK: https://tostpost.com/uk/sport-ta-f-tnes/19541-kard-o-trenuvannya-dlya-d-vchat-v-domashn-h-umovah-dlya-spalyuvannya-z.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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