December 21 2020 – Piyush Dwivedi
Aerobic workouts or cardio is the future and now you could pull them off at the expense of your own roof, that too conveniently. Cheers to that!
A for Aerobic B for Burning Fat:
Oh no, don't get carried away by the headline. Aerobic exercise or cardio is much more than an exercise that typically burns fat. There are uncountable benefits of this specific workout that we will be discussing thoroughly today. But before making a few tweaks in our conventional cardio so that they could fit into our home workout description. Let's learn more about the benefits of aerobic workouts.
Aerobic workout or cardio is a physical activity of variable intensity that depends on the energy generated via aerobic respiration to carry out a workout. By aerobic, I mean 'oxygen-consuming’. Hence it uses the free oxygen of the body and environment to carry out a physical activity of variable intensity. There are quite many benefits of aerobic workouts.
One of the benefits being improvement in the efficiency of respiration or breathing. Moreover, it has a cardinal effect on the circulation and distribution of blood throughout the body and muscles. It also improves cardiovascular efficiency and stroke volume of the person performing aerobic workouts daily. Without further delay, let’s skim through some of my personal favorite workouts you can do easily at home.
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Jumping rope regularly could aid with body awareness, hand-foot coordination, and agility. We all have been jumping rope since childhood but when you jump rope as an aerobic exercise, you have to follow certain steps. Here are a few easy steps by which you can incorporate aerobic jump ropes into your home workout regime.
Firstly, you need to warm-up for 5 minutes. For the next 15 seconds, jog forward as the rope swing above your head and under your feet. Then jog in reverse for 15 seconds as the rope swings above your head and below your feet again. Rest for 15 seconds between sets. Repeat it 20 times daily for the desired aerobic effect.
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High knees is an in intensive cardio exercise. It engages and strengthens our core and muscles of the leg. It increases heart rate and improves momentum, coordination, and flexibility.
It can be executed by first standing with your legs together. Now, lift the left knee towards your chest and then lower it down. Repeat the same with the right knee. Repeat 20 times to pump up your arms, knees, and their respective muscles.
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The lateral shuffle is the go-to exercise for tennis, soccer, and basketball players. It targets our calves, hamstrings, quads, hip flexors, and glutes. It enhances the coordination and agility for the lateral or side to side movements. It can help you burn from 500 to 1500 calories per hour, so it can help with the burning of fat as well.
This workout could be executed by first keeping your feet hip-width apart. Bend your knees and hip. Lean your body a little forward and brace your core. Now, lift off your left foot as you push off the right one and keep moving leftwards as you push off the right foot. Repeat this 20 times daily for the desired aerobic benefits.
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The toe tap is an intensive cardio workout that targets the muscles of the lower leg specifically the hamstrings, quadriceps, glutes, hip flexors, and calves. It also helps to stabilize the cardiovascular system.
It can be executed on a curb or the last step of the staircase. Firstly, stand in front of a curb or a staircase. Place the right foot on the top of the curb as the toes are aligned parallel to that of the curb. Now, quickly switch the leg and bring the left foot on the top. Keep switching alternatively. As you get used to the movement, move your body left and right along with the toe-tapping.
Regular squats target the lower body muscles by using the resistance supplied by body weight but the squat jump is a very high-intensity cardio workout. It targets the glutes, the lower abs, and leg muscles. It helps with burning the body fats and toning down the butt and legs. It also improves muscle strength and stability.
It can be executed by first standing with your feet shoulder-width distance apart. Next, bend your knees and align in a squat position. Now, bend your elbows and keep it close to your chest as you jump after lowering in a squat. Land back in a squat and repeat all the steps again. Repeat it almost 20 times for getting the desired aerobic effect.
These aerobic workouts can pump up your glutes and hamstrings, as well as increase the respective agility and balance of the muscles of the body. If you need to improve your cardiovascular performance so you need not get a gym subscription, you can pull out these cardio workouts at your home without anything fancy. So, put on your running shoes and pump up your cardio game.