Cardio training for burning fat at home: video for every day

Fun weight loss

Many people doubt that dancing is a serious enough exercise for getting rid of excess weight. But the human body is designed in such a way that in order for metabolic processes to activate, it is necessary to increase the pulse rate to a certain range and maintain it there for some time. And the body doesn’t care at all whether you do it by running miles on a treadmill or in some other way. That's why we lose weight by dancing just as effectively as sweating on exercise machines. The main thing is that the tempo of the music is fast.

Losing weight by dancing has many more advantages compared to classical aerobics and other types of fitness:

1. Uniform load on all muscle groups. In any dance the whole body works. The main load, of course, falls on the legs, hips and abdomen (and these are the main problem areas!). But there is always work for the arms and muscles of the shoulder girdle.
2. Moderate physical activity. Dancing is not a strength exercise. The load on the spine and joints is minimal. At the same time, the heart and lungs work hard, saturating the cells and tissues of the body with oxygen, simultaneously burning unnecessary fat.
3. Development of motor coordination and muscle memory. Modern fitness dancing is not just a set of individual movements. These are whole bundles from which a beautiful combination is built. Of course, you will have to spend time learning them. But it's interesting, fun, good for the body and brain.
4. Maximum posture correction. Remember how all dance lessons begin: your back is straight, your chin is higher, your shoulders are straight - isn’t this ideal posture? Gradually, the body gets used to it and transfers it to normal life, and the longitudinal muscles of the back are strengthened, better supporting the spine.
5. Receiving aesthetic pleasure. A dance class is always full of floor-length mirrors in which you can see your reflection from all sides. The first timid steps do not look too optimistic, but when progress is evident, it is a pleasure to watch your body move easily and beautifully.

And don’t be ashamed of your weight and inexperience. For beginners, there are always separate groups in which everyone takes their first steps together and learns simple combinations. The ability to dance perfectly has never stopped anyone. At any party you will feel free, relaxed and can have a lot of fun.

What does cardio training mean and what does it give?

Cardio exercises aimed at losing weight include a set of intense movements, which, by increasing muscle mass, can reduce fat deposits and make your figure slim and fit. Fitness centers for weight loss offer their clients many different programs: step aerobics, dance aerobics, treadmills, exercise equipment, etc. For those who do not have time to visit special sports centers, it is possible to select a set of exercises that can be successfully performed at home.

Although stored carbohydrates in the form of muscle glycogen are the main source of energy during intense cardiovascular exercise, fat loss occurs at a high rate. Research shows that for the same people who practice at a low intensity for a while and then at a high intensity, fat loss is greater the second time. This is mainly due to a sudden jump in the body's metabolic rate.

Cardio training to burn fat at home

The problem with this type of cardio workout is that the amount of amino acids that are broken down to provide energy is greater. Many of you will now be surprised to know that almost immediately after finishing your workout, muscles begin to grow. Each type of intense cardiovascular disease causes the body to release growth hormone. Its quantity depends on the maximum input speed. Thus, the faster you train, the higher the amount of growth hormone. The good news is that the release of the hormone does not stop immediately after the end of the workout, but continues for some time after that.

The most effective form of aerobic exercise is running and cycling. It is not necessary to purchase special simulators for this. You can go jogging in the park, enjoying the fresh air and pleasant atmosphere. Bicycles can be rented. Today, this is a very common service. A bike ride can also be combined with a city tour. A pleasant and useful pastime will help bring your figure closer to your ideal.

Catering before and after classes

Growth hormone is not the only one affected by high-intensity cardiovascular exercise.
Testosterone levels can also be optimized through strategic use of this workout. Aerobic exercise also has a negative characteristic when it is longer and faster. Testosterone levels initially increase significantly, remain for several hours after the end of exercise, but then fall below baseline levels. It is these consequences of high-intensity cardio that its opponents exploit. His lawyers, however, advised that the benefits of the training were accrued in the short term. In addition, you should know that they should not be done too often, because testosterone is reduced to critically low levels, and this leads to the breakdown of amino acids. My recommendation is not to do more than two intense cardio workouts per week.

Cardio training has a number of benefits:

• Quickly burn fat deposits;
• Strengthens the heart;
• Fight cellulite;
• Normalize breathing;
• Strengthens all muscles of the body;
• Normalize the psychological state;
• Increase lung capacity;
• Reduce the risk of developing diabetes and cardiovascular diseases;
• Reduce blood pressure;
• Suitable for everyone (with the exception of certain types of exercise that are contraindicated for people with cardiovascular problems).

Choosing a style

There are a lot of dance trends in fitness today. There are almost as many of them as there are dance styles in general - if desired, any of them can be combined with simple exercises. But here are some of the most popular styles that help you lose weight faster:

• Oriental dancing is the standard of beauty and grace, great for any age, and does not create too much stress on the heart and joints.
• Latin dances - samba, bachata, salsa, zumba and other fiery rhythms are suitable for temperamental and cheerful people. The movements are very simple, but the pace is quite fast, but it perfectly trains the heart and respiratory organs.
• Club dancing - jazz, funk, break, hip-hop, etc., require certain physical training and excellent coordination of movements. It will be difficult for beginners, but these are the directions that burn fat the fastest and create a beautiful, sculpted body.
• Semi-erotic - strip-plasticity, half-dance, go-go, develop flexibility, plasticity, grace, artistry. They involve a lot of stretching exercises and require physical strength and endurance - it is not so easy to stay on the pole.
• Reggaeton - came quite recently from sunny Brazil, imbued with the spirit of world famous carnivals. Based on fast movements of the hips to fast, incendiary music, it will not leave a single chance for cellulite.

In addition to these basic directions, there are more than 20 others. You can choose yours only by going to trial training sessions and feeling with your body which style is closer and more interesting to you.

Cardio training program at home

Well, you have completed the first round of 5 exercises. Now rest until your breathing is completely restored and repeat this circle at least 3 more times. Below we have placed a table in which we have described the sequence of exercises and the number of repetitions for each of them. Print it out or add this page to your favorites to do these exercises 3 to 4 times a week.

Do at least 4 circuits of these 5 exercises.

*** This is a high-intensity cardio workout for home, thanks to which you can quickly lose weight and get your body in good shape.

Sorry, I don't dance

Everyone can dance. Even those who have health problems. But it is better for them to choose a calmer style, for example, waltz or Argentine tango. It is unlikely that they will help you lose too much weight, but your body will become slimmer and more toned, and your skin will not sag in dull folds after losing weight. After all, any dance, in essence, is gymnastics to music, reflecting the state of the soul.

Only a few very serious diseases can be contraindications to dance lessons:

• epilepsy and other mental disorders;
• exacerbation of chronic diseases of internal organs;
• acute viruses and infections;
• severe diseases of the musculoskeletal system;
• injuries and damage to the spine;
• varicose veins and thrombosis of the lower extremities in the later stages.

You should not practice fast and oriental dancing during pregnancy and immediately after childbirth. For those who suffer from diabetes, oncology and autoimmune diseases, it is better to discuss the possibility of exercise and style with a doctor.

How often should you do cardio to burn fat?

The number of workouts per week depends only on personal desire. However, for those who want to lose weight and improve their health, it is worth remembering that there should be at least three cardio workouts per week. For those whose figure has already reached the desired shape, maintaining the shape is required. This is possible in three to four 20-minute sessions per week. Anyone who has just started on the path to losing weight can devote 30-45 minutes to effective cardio exercises every day.

This is, of course, just a scenario. However, the reality is not much different, since for most people, homeschooling is not even a temporary alternative, but the only possible choice. Perhaps many of you are also in a similar situation.

Cardio workout at home

You don't need a trail bike, bike sign or crosshair to get a quality cardio workout. If you don't have them, you have no reason to worry. The best news is that it can be divided into several sessions. The lack of time that you thought was a problem until now is actually turning to your advantage. That's because, divided into 4 15-minute bursts, a one-hour cardio workout throughout the day is even more effective than doing this in one go.

Description of the Country Heat program

The Country Heat complex includes 6 dance cardio workouts lasting 30 minutes:

• Country Swing
• Giddy Up
• Down and Dirty
• Bring the Heat
• Trail Ride
• Dance Conditioning

All workouts, except Dance Conditioning, come with preparatory videos (Breakdown), with which you will learn dance movements. You can repeat these videos as many times as necessary to learn the choreography. Or you can immediately start the main training (Routine), without a preparatory phase.

The program also includes several bonus dance videos:

• Cardio Round Up (27 minutes)
• Night Crawl (4 minutes)
• Saddle Up Breakdown (11 minutes)
• Wild Goose Chase (27 minutes)

The Country Heat program also offers a ready-made training calendar. The plan is for 30 days, with one day off per week on Sunday. You will study for 30 minutes a day, except Tuesday and Saturday (starting from the second week, on these days you will have an hour lesson). The calendar includes only basic workouts, so bonus videos can be added on any day at your discretion. You can study according to a monthly plan, or you can choose individual classes and do them at a convenient time.

The Country Heat course is designed for intermediate levels. For classes you will not need additional equipment. Also, to complete the program you do not need to have dancing skills; all movements are simple and understandable. Whether you complete the entire routine or do individual workouts, Country Heat is a great addition to your home routine.

Pros of the program:

1. Country Heat is a complex of fat-burning workouts that will help you lose weight, reduce size and tone your body. Exercise just half an hour a day and get excellent results after just a month of training.
2. You will lose weight while dancing energetically with Autumn Calabres. You will find incendiary music, fun country rhythms, simple movements and only a positive mood every training day!
3. The complex includes several different videos - you will study according to a ready-made calendar for 30 days.
4. Each half-hour video comes with a short tutorial that explains each movement in detail. If you don't want to learn the moves on the fly during your workout, start by watching the Breakdown video, where Autumn Calabres explains the dance choreography in detail.
5. It is not necessary to have dance or even fitness experience. The program can be performed “from scratch” without even having basic dance skills. One of the girls shows an easier version of the movements, so even a beginner can handle the course.
6. You won't need additional equipment.

Minuses:

1. Dance training is a specific fitness activity that not everyone will like.
2. If you are already an experienced practitioner, then Country Heat workouts will suit you only as a variety and to improve your mood, but not for results.

With the Country Heat program, you can not only burn calories and lose weight, but also recharge your positive mood for the whole day. Enjoy dance workouts to upbeat country beats with trainer Autumn Calabres!

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Examples of exercises for people with heavy weights

This is the usual hygienic gymnastics for very obese people, plus some of the developments of modern fitness. It is necessary to perform gymnastics for overweight people 2-3 times a week, alternating training days with rest days. On your days off, go for a cardio walk.

A set of exercises for very obese people: cardio

Workout 1

Warm-up – walking in place, deep breathing, rotations and “scissors” with your arms at a comfortable rhythm (10 min).

Then comes the main walk - 2-3 km at a calm but fast pace to start sweating.

To cool down, walk slowly for 10 minutes.

Workout 2

Warm up – walking around the room, deep breathing.

The main part is to set the average resistance on any home cardio machine and work for 30-40 minutes at an average pace. Being overweight is not an obstacle to exercise on a bicycle ergometer, treadmill, stepper, climber and elliptical trainer.

Cool down - walking again.

Gymnastics complex for very fat people

Warm-up – walking in place, circular rotations of the head, arms, hips, walking with high knees (10 min).

Next, we perform all exercises for 5-10 repetitions, 2-3 approaches. Extensions and holds - for the time indicated in the exercise itself.

1. Spinal traction

Stand with your back to the wall, draw in your stomach and take a few breaths into your chest. Now stretch your arms up and stretch your shoulders towards the ceiling, as if “rolling” your spine along the wall, while simultaneously drawing in your stomach. The purpose of the exercise is to unload the spinal column and work the abdominal muscles. Hold for 10-20 seconds, repeat 2-3 times.

2. Hand movements

Pick up dumbbells weighing 1-2 kg, or even bottles of water. Perform forward rotations with your arms, scissors in front of your chest, side raises to the head, imitation of forward punches with dumbbells. Repeat the entire set 2-3 times.

3. Push-ups

Place your palms on the bench, toes on the floor and smoothly push up 4-5 times. If the bench makes it difficult for you to breathe, do push-ups from the wall, but not from the floor from your knees.

4. Light squats

Take a long belt and thread it under the sofa leg. Step back until the belt is taut in your hands. Do slow squats while holding the “reins” to maintain balance and give your arms extra work.

5. Lightweight lunges

Holding onto the strap (as in the previous movement), step your left foot back and lower into a lunge. The right knee should not bend at an acute angle. Work at a comfortable depth, performing all repetitions on one leg first, then on the other.

6. Lightweight “swimmer”

Lie face down on your stomach, pull your abs in, lift your chest off the floor, stretch your arms to the sides, lift your legs too, but try not to “break” your lower back. Imitate the movements of a swimmer with your hands and feet, start with 30 seconds per approach, gradually increase the time to 2-3 minutes.

7. Easier press lift

Sit on the floor on your buttocks, pull in your stomach and lean back, tensing your abs and rounding your back. Hold for 30-90 seconds, repeat 2-3 times.

Finish the mini-complex by walking in place and using stretching movements available to you.

As you can see, these are very accessible and safe exercises for very obese people, which can be performed to the best of your ability. In combination with a balanced diet, they will help you quickly lose weight and improve your health, which has deteriorated over the years of carrying a lot of weight.