Cardio training consists of a series of physical exercises that take place over a longer period and make the heartbeat vigorously. This increases blood circulation to provide optimal amounts of nutrients and oxygen to each cell of the body.
The optimal duration of a cardio workout is approximately 20-30 minutes and should be performed 3 times a week, for the results to be effective.
So, if your goal is to get rid of fat from the abdominal region, include cardio workouts in your program, which are extremely effective in reducing, eliminating, and preventing excess fat in the abdomen.
A cardio workout should be a source of health. So, keep the correct form of the exercises to protect yourself against accidents and to burn as many calories as possible. If you can only spend at most 20 minutes on a cardio workout, then make sure you do a set of exercises that require your whole body and burn as many calories.
If you want to get rid of fat reserves, then schedule your aerobic sessions in the morning, after you wake up, on an empty stomach, or immediately after strength training. In this way, the body is forced to go to fat stores to provide energy. It’s tough, but it works.
Ok, after this long introduction :)), let’s see The Ultimate Cardio Workout for the advanced, which will give you extraordinary results in a short time, consisting of 3 circuits, of 4 exercises. Each circuit must be repeated 3 times, with a break of one minute between each.
CIRCUIT 1 — Repeat 3 Times
• Jumping Jacks — 30 seconds
• Mountain Climbers – 20x
• Burpees – 10x
• Squats – 20x
1 MIN Break
CIRCUIT 2 — Repeat 3 Times
• High Knees – 25x (ON EACH LEG)
• Jumping Lunges – 10x
• Russian Twists – 20x
• Push-Ups – 10x
1 MIN Break
CIRCUIT 3 – Repeat 3 Times
• Bicycle Crunches – 30x
• Wall Sit – 30 seconds
• Squat Jumps – 30x
• Plank – 1 Minute
CIRCUIT 1
1) Jumping Jacks
Works your whole body, burns lots of calories, the significant benefit is the mobility they provide.
Jumping jacks are a great way to get your heart rate up and burn calories fast. As for cardio, they’re effective for weight loss, including belly fat. They also tone your arms, legs, and glutes.
Like other cardiovascular exercises, jumping jacks accelerate fat burning. That’s because jumping jacks are a type of high-impact exercise.
You can burn about 100 calories in 10 minutes doing jumping jacks. The more vigorously you do them, the more calories you’ll burn.
You don’t need any equipment to do jumping jacks, making them an easy way to squeeze exercise into your busy schedule.
How to do:
- To perform Jumping Jacks, start in a standing position with your legs together and arms by your side.
- From here, jump your legs out wide and raise your arms above your head, then jump back into starting position.
2) Mountain Climbers
Mountain Climbers’ exercise is a great way to get your heart pumping and blood flowing. It’s not just cardio, it’s a full-body workout that challenges your muscles, balance, and coordination.
Mountain Climbers also increase strength in your upper body as you push yourself off the ground with your hands and arms.
This move is extremely versatile and can be modified for all levels of fitness.
How to do:
• Start at the top of a pushup position, so your body forms a straight line from your head to the back of your heels.
• Brace your abs. Pick up your right foot and slowly bring it to your chest, then return quickly to the starting position and switch legs.
- Continue alternating between your legs for 30 seconds.
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3) Burpees
The benefits of doing burpees are numerous. They’re a killer cardio workout, helping you torch calories and lose weight. The more muscle you build, the more calories your body will burn naturally. Plus, burpees are an incredibly effective exercise that targets all the major muscle groups in your body.
This is a great way to develop strength without needing to spend hours in the gym, and they’re easy to do anywhere—all they require is your body weight.
Because burpees work for all your major muscle groups at once, they’re considered a compound exercise. This means that they offer several benefits that other exercises don’t: when you do them regularly, you can improve your cardiovascular health, as well as raise your heart rate and build endurance.
When it comes to building strength and increasing speed, burpees are one of the most effective exercises around
How to do:
• Begin standing with your legs shoulder-width apart and arms at your side.
• As you squat down to the floor, place your hands on the floor right by your feet and jump your body back into a plank position.
• Lower your body in a quick, but controlled manner through a full push up allowing your chest to graze the floor lightly.
• Push back up to the top of the push-up position. Be sure to keep your elbows tucked in tightly at your sides throughout this pushup portion burpees.
• Jump your feet up to bring you into a squat position with your hands still on the ground.
• In a strong, bounding movement, jump up and reach your hands overhead. Keep your core tight throughout the jump and land lightly on your feet again.
4) Squats
One of the best exercises for you, whether you’re trying to build muscle or lose weight, Squats aren’t just great for your booty: They strengthen pretty much every muscle in your lower body, including your thighs, core, calves, glutes, and abs, assuming you do them right, of course.
Squats are a type of strength training exercise that works your lower body. You can do squats with or without weights and squats are commonly done as part of a full-body workout.
Squats are effective for strengthening and toning the legs, buttocks, core, and lower back. They can also help improve balance, flexibility, and range of motion in the hips and knees.
Squats are a good exercise for weight loss because they burn calories. Squats target many muscles throughout your body and increase muscle mass.
The number of calories you’ll burn while doing squats varies depending on your weight, how many reps and sets you do, and how long you hold each squat position.
How to do:
- First, stand tall with your feet spread shoulder-width apart.
- Bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you’re doing so.
- Return to stand while squeezing your glutes.
CIRCUIT 2
1) High Knees
The high knee is a cardio exercise that primarily uses your hip flexors to bring the knee up and forward toward your chest. It also engages your core to keep your back upright and help propel the leg forward. The muscles in your upper leg, including the hamstrings and quadriceps, also work to lift and stabilize your leg as it moves up from the ground.
It may be hard to imagine how this simple movement can help you lose weight, but when executed properly at a faster pace for multiple reps, high knees can torch calories fast. This is because it combines muscle endurance with heart rate elevation.
Adding high knees to your workout routine can help take your fitness goals to new heights. You can increase or decrease resistance by varying the speed at which you raise each knee.
How to do:
• Stand tall with your feet shoulder-width apart.
• Without changing your posture, raise your left knee as high as you can and step forward.
• Repeat with your right leg.
• Continue to alternate back and forth.
2) Jumping Lunges
This killer exercise targets the quadriceps, glutes, hamstrings, and calves. It has great cardiovascular benefits, improves balance, and boosts hip flexibility.
Jumping lunges are a plyometric exercise that challenges your leg muscles, requiring equal amounts of strength, speed, and agility. Jumping lunges are one of the best moves to strengthen your legs because they work for multiple major muscle groups at once.
They also help improve your balance and coordination while firing up your heart rate. When performed properly, they can be an effective cardio workout and weight loss tool.
How to do:
• Begin in a lunge position. Your left leg should be completely bent and positioned in front of your body.
• Only the toes of your back leg should touch the floor and the knee of the back leg should be bent too so that the knee barely touches the floor.
• Quickly jump up into the air and change legs while you land on the floor. You should land on lunge position again, but your right leg should be in front instead.
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3) Russian Twists
The Russian twists target all the muscles in your core, making it a great abs exercise.
Russian twists are a great exercise that can be done anywhere with little to no equipment. Since the motion of the Russian Twist involves more than just the arms, it can be considered a full-body exercise, which means it can help you burn more calories than some other ab exercises.
This exercise works your core and abs but also works your obliques, shoulders, lower back, and legs. All these muscles are used for twisting, standing, and sitting. This is a great exercise to strengthen your core, burn fat, and tone all at the same time.
How to do:
- Sit on the floor and bring your legs out straight.
- Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core.
- Balancing here, twist your torso from side to side without moving your legs.
4) Push-Ups
There are very few exercises that require at the same time the muscles of the chest, arms, shoulders, back, abdomen, and the medial region and burn a considerable number of calories as can the push-ups.
Push-ups are a favorite among personal trainers, coaches, and athletes alike. They’re a great way to get your muscles toned, and they can be done just about anywhere. You don’t need any fancy equipment or machines—just you and your body weight.
But beyond building strength, push-ups have other benefits that make them a great addition to your workout routine.
If you’re trying to lose weight, push-ups can help you shed the extra pounds by burning calories. The rate at which you’ll burn calories depends on your gender, age, and size.
How to do:
As part of the push-up, there are 3 movements:
• The initial position, in which the body is stretched in a straight line, in support of the toes and palms with the fingers open, with the arms in full extension, and the head in the extension of the body
• The descent is executed by flexing the arms until the chest reaches near the ground
• The return consists of pushing in the arms until the elbows become perfectly stretched.
CIRCUIT 3
1) The Bicycle
This exercise will help you quickly make the 6 pack.
The bicycle exercise is the ultimate multitasking workout. It combines strength training with cardiovascular conditioning in a way that maximizes calorie burn and, therefore, weight loss.
It targets the abs, obliques, upper thighs, and hips, as well as your chest and shoulders. And yet it’s one of the easiest low-impact exercises to perform.
How to do it
- Sit on your back (back straight on the floor), raise your legs, and start a circular motion as if you were pedaling.
- Then put your hands under your head, and bring your left knee to your right elbow, and vice versa
2) Wall Sit
This is a great workout to do at home. It’s also an exercise you can do at a gym, although it’s not one of the most popular exercises there. The wall sits exercise can be a great way to take a break from all the high-energy cardio exercises you are doing by giving your legs and lower body muscles a chance to recover.
This exercise is simple in concept but hard to master! The longer you can stay in position, the more effective this exercise will be for you.
It works your thighs and calves, improves flexibility and balance, and strengthens your core. The best part is that it requires no equipment!
How to do:
• Stand on the wall in a position that mimics the state of the chair.
• Flex your knees and lower your body as you would do while squatting.
3) Squat Jumps
We all want to tone our legs, but sometimes it can be hard to find a squat variation you’re comfortable doing. When it comes to effective legwork, try this jump squat move that gets your heart rate up while targeting all the muscles in your legs.
Squat Jumps are an explosive exercise that works your entire body. They’re a great way to burn calories, improve cardio fitness and tone your thighs, glutes, calves, and core.
How to do:
• Stand with your feet shoulder-width apart and start by doing a regular squat.
• Remember to engage your core, keep your chest high, and try to get your butt at least parallel to the floor.
• Next, use the muscles in your legs to jump up explosively into the air, using your arms to drive you up.
• When you land, lower your body straight back down into the starting squat position, ready for your next rep.
• Land in a controlled way, as quietly as possible.
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4) Plank
The plank is probably the most effective exercise for the legs, buttocks, back muscles, abdomen but also for those of the arms. What more could you want in just a few seconds?
The plank is an effective way to strengthen your core and add more muscle definition to your body. It’s also a low-impact, easy-to-perform exercise that can be done anywhere, any time.
The plank is also a great way to give your metabolism a boost, especially if you’re looking for exercise that’s as effective as cardio. While the benefits of planks are numerous, it’s important to know how to perform this exercise properly so that you reap all its benefits.
It works at the same time:
• Arms – because you lean on them
• Thighs – especially if you add the leg lift
• The bottom – as with the thighs
• The abdomen – because it must maintain its fixed position
• The lower back – supports the whole movement
How to do it
• Lie down with your feet slightly apart and stand on your toes, as when you are doing push-ups, but rest on your forearms.
• Very important for a correct position: tighten the abdomen and legs well, pulling them under you and sucking the belly, as it is popularly said.
• This way, avoid bending your back too hard and risk getting injured.
Last Thoughts:
This full-body cardio circuit workout is an excellent way to give your body a thorough workout, even if it’s not always easy to stick to. With circuits, you focus on multitasking and efficiency instead of quantity, meaning that you can sometimes get more done in less time.
The best part about this cardio workout is that it’s great no matter what level you’re at! Whether you’re a beginner or a total fitness pro, this full-body cardio circuit is perfect for anyone and everyone. From the very first exercise to the third circuit, every set will be challenging so don’t think that’ll be a walk in the park. 😉
Remember that for this cardio workout routine to work, you will need to consistently work on your diet. You can lose weight with or without exercise, but for a workout like this to be effective, you will have to up the intensity and duration of your cardio sessions (it’s exhausting).
This is not a routine that you can quit after a week, so don’t waste your time trying it if you’re looking for an easy way out. In short: if you don’t want to put in the work, steer clear of this option.
Try this cardio circuit for yourself for a lower-impact, but high-intensity cardio workout. I guarantee that it will burn some serious calories.
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