If you’re looking for more low-key type cardio, and aren’t into running a 5k right away, start by finding a low-intensity cardio option such as walking, jogging, biking, swimming, or rowing. A good recommendation is 60 minutes, five days a week. Build slowly at first, but if you aren’t feeling challenged, try adding hand weights to your walk or jog to build up the intensity.
Not only does jumping rope improve your coordination, but it also aids your cardiovascular system and cognition as well. With the intensity of this workout, you’ll find yourself burning more calories quicker. Be sure to warm up with some slow jumps before swiftly jumping for 1-1 1/2 minutes. Rest and repeat. Jumping rope provides many alternative options to increase the intensity, such as jumping with one foot or running in place.
With a combination of jumps, squats, and pushups, the burpee is an effective full-body exercise that will help burn high calories. Repeat 10x for a full-body sweat.
HIIT, High-Intensity Interval Training
Maximize your calorie and fat burn with quick intense movements. HIIT combines rapid movements that raise your heart rate, followed by 15 seconds of rest. Some exercises include butt kicks, jumping lunges, burpees, mountain climbers, and squat jumps. You can also use the HIIT method on a treadmill by sprinting one minute then walking for 30 seconds. Be sure to warm up first and repeat 8-10 times.
Another great full-body exercise is the kettlebell swing. Hold a kettlebell firmly with both hands and your legs a little wider than hip-width apart, swing the kettlebell up in front of you before allowing a controlled descent down between your legs. Repeat for 20 seconds then rest. This sequence can be repeated 8-10 times for a more intense workout.
To help build your upper body and core strength, do a series of pushups. If you’re just starting your workout journey, begin with 3 sets of 10 reps and build upon it as it becomes easier.
Lunges are a great flexible way to get a good work out. You can incorporate weights, lung forward, backward, or sideways, and hold your lunge to increase the intensity. Do 8-12 lunges per leg and repeat with different moves.
Start with a short step and build in height to increase the intensity of this simple workout. This is great for your core, legs, and lower back. You can even add weights to make it more challenging.
A deadlift is a great way to focus on muscle building and strengthening your upper and lower back. Begin with light weights and gradually add more to make it challenging.