You may not find the idea of exercising very appealing, especially when the workday or maintaining a home can consume all your time and energy. Fortunately, there are routines that fit everyone’s needs.
With these cardio workout you will be able to strengthen and sculpt your body in only 15 minutes to burn fat. Of course, you should be consistent and try to do them 2 or 3 times a week. Remember that a balanced diet is also necessary.
Don’t forget to warm up before starting and keep yourself hydrated during the routine. Listen to your body!
Warm up
This exercise help your heart pump and improve circulation throughout your body.
-Jog slowly without lifting your knees.
-Lift your knees toward your chest for at least 30 seconds, or jog while kicking your feet toward your buttocks.
-Run at a slow speed.
-Do a segment of this exercise for 30 seconds to 1 minute.
Jumping jacks
The jumps are so simple but so effective. In addition to increasing the heart rate, their movement is on a plane of motion that is not often used, so the inner and outer thighs become more loving.
-Start by standing with your legs together and your arms at your sides.
-Jump and land with your feet spread apart at the width of your hips. As you jump, raise your arms outward and upward. Think about jumping in an “X” shape.
-Return to the starting position. Repeat for one minute.
Basic Burpee
-Bend down with your feet a little further apart than shoulder width and your hands on the floor.
With the weight of your body in your hands, kick both feet backwards, resting on the tips of your toes.
-Jump forward and propel your body upward in one quick motion, landing in a standing position. Do 15 repetitions.
Mountain climbers
This exercise is about sliding your knees in and out from a bent position. It will help you increase your heart rate while developing strength and endurance in your torso. You should stand firm so you don’t hurt your wrists, arms or shoulders.
Start by raising your knee to hip level, then lower yourself to the floor in a board position.
-Perform the basic movement, bringing your knee closer to your chest and then out again.
-To increase your heart rate, try jogging for a count of 10 before switching to the other side.
Side jacks
Take a step with your right foot to the side as you move your right arm up and over your head, reaching as high as you can.
-Step back with your foot, then step forward with your left foot, swinging your left arm above your head.
-Continue to alternate sides, moving as fast as you can, without jumping, and swinging your arms to increase your heart rate.
-To make it harder, deepen the lunge, speed up and add more arm movement. Repeat for 30-60 seconds.
Oblique foot turns
-Stand with elbows bent and fingertips touching the back of the head.
-Raise your right knee to your chest and do forward abdominal with your torso.
-Place your foot again and then go up through the spine.
-Repeat the same movement by raising the left knee. Alternate for one minute.
