*

Cardio training consists of a series of physical exercises that take place over a longer period of time 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, in order 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 really 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 – 20 x

• Burpees – 10 x

• Squats – 20 x

 

1 MIN Break

 

 

CIRCUIT 2 -- Repeat 3 Times

 

• High Knees – 25 x (ON EACH LEG)

• Jumping Lunges – 10 x

• Russian Twists – 20 x

• Push-Ups – 10 x

 

1 MIN Break

 

CIRCUIT 3 – Repeat 3 Times

 

• Bicycle Crunches – 30 x

• Wall Sit – 30 seconds

• Squat Jumps – 30 x

• Plank – 1 Minute

 

Burning body fat can be quite challenging, even when you are following the correct steps. This is why it is CRUCIAL you have an excellent fitness and diet plan in place.

If you are ready to change your life around, this diet plan is your BEST OPTION.

 

CIRCUIT 1

 

1) JUMPING JACKS

https://lh6.googleusercontent.com/rctWjhTT5_2K8K9ykmIbddLu5PMIHCfMlMV8KJaW3Z5ECPUzKwRgrTlOrI4ugFdn0dO8YJrT4af_aI6YtXrrJSvQ7Ejkt4G77Qon0U4E5XM09OjeOCINo0ZhQs5KgsIE0LhMMSfz

Works your whole body, burns lots of calories, the significant benefit is the mobility they provide.

 

 

How to do it

  • 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

https://lh6.googleusercontent.com/SQIFQ6TxXC7FqfPc27M4Bjvc0nPoA7tNHmyIpz0YJq-wTay2uhJkRoPPq-HLsrwcnImIkWqPW6sVZMYU8Rjo0pSxiUVFHb9GesdeySRhgLgEsPBu-Q0_iB6MxSDrNTW5ERQNVBEc

How to do it

• 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.

 

3) BURPEES

https://lh5.googleusercontent.com/dYjqwRKsb7CC4egEr0oOjqCvRs8-183FXyyPJ-_sk7dVUrYSdqmulrgVdIOzvjGYAJX2BhFWnr2v9fklyp8ZoZwHlnP5jlb-1fLNaDu13l9wTf5RTPkyFGpmT5y8nBh16uLtuh2y

How to do it

• 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

https://lh5.googleusercontent.com/3ZJ8FmKKIeEHDreITNmqyWgQu9dcTBFjtxRgoJPCGZepxKydxfpxZOdfPrfT-xXcQ_Rz-ebf99nj4MF9w_QcuujaKesiXpgCvkWXzgmdpJkMhJqVt9sU6kbDo_Hu_EFplq9HaIzN

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.

 

How to do it

  • 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

https://lh3.googleusercontent.com/U70cJtF32bqUKZPHS5VGDNeRUM4a8VARW8djrpN-o7zHjfae7KZkltojuFGsPhibxzrumcktbDtaoUssZSZv758WBxnVhesIXvKwXUINhIQN9jdALtx-6jD3awGFfg7hGE2Pq2Av

How to do it

• 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

https://lh5.googleusercontent.com/VuEA4x9nv0GmCaq-TOUgsDowJ4HJXYtPfBsmOFhYWwT4qCA6ZlFvAXojqE3N6O5yQ3jX-VvEEPjIbz4gKWrW_afRA-r4ghY6joFzsaOfAXI0db3Ur_5AUzKCdNLH6YDEFyJspG8x

This killer exercise targets quadriceps, glutes, hamstrings, and calves. It has great cardiovascular benefits, improves balance, and boosts hip flexibility.

 

How to do it

• 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.

 

3) RUSSIAN TWISTS

https://lh4.googleusercontent.com/dJP8tmgwKMVb_pz7TfByHnWkf1kdTGd5_rC1yLXrRaKsq7EOWFWSQOC-JoUK0hUFNx5gkCCNg-vEKa6eMGtHrEpiEcZEfk4pIWtuqgkl5B4hHXG3DQQxLYxTW5MYGARUFllJWy0T

The Russian twists target all the muscles in your core, making it a great abs exercise.

 

How to do it

  • 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

https://lh6.googleusercontent.com/qVS8OJ7R6SoLkVpUMMrvXpWy_bVNGqjnaKVDfP7gORjWnU5zlhH7sASf1zxVWWeAz5YWdkvQPGtd5neBRa09R3TC22TxcUiV0hC7ZOXI1YMvgkirGp46-EKS5lgiiDLo5-jS17gR

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.

 

How to do it

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

https://lh4.googleusercontent.com/J2bipqtC0YZ5_NNNG5u5SdOrLnKYWh3Cz_gaQAwk6FbMIh92sAAorxLfj-Hl0DFksbVcNxENzErSGUo2TQ-wUcA0giUoj578hSrPSNwAXTP4LMxpQ92Tdr778Vjtq0MDN6mkFa9T

This exercise will help you quickly make the 6 pack.

 

 

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

https://lh4.googleusercontent.com/9lExam1XQNTVCzJml8t8SbcpJil2-Sd3Ymxl-PRj1HtT9CHprwxpeuuakUTKRDze-ipjT-rtw4pRWDkYLzi821Vd93lKa3pVvNMbSpHAvXeF3eucLM_ut80QjajGeG6peLASY8C0

How to do it

• 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

https://lh3.googleusercontent.com/Y7e43SA7zzPBdL-giZxwmkBrkOP0A_F70caRCifcuoXZ6HJGQX4p5UWUBUqEZ6jjRCzRswpBM35rXQJCMSE6Fji0qeqr9KS5tl2QGhOvBJTG37YM6hsb3VZi6rRGW7s7J1c9PSV0

How to do it

• 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.

 

4) PLANK

https://lh5.googleusercontent.com/ouWTNerPOj4E-M8VlusFpz-jic4lvf8Qo2HnOfCh79QG6KaIs59sFas1x8X93F-THedgPHzrFxjwYC_ppuBzPk53-nGtjiJDUQtioNjDTklzHN_7FZKCpeIItafB700iT8a96sAz

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?

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

 

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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. #Sp#Full Body Workoutsort
03 January 2020
THE ULTIMATE FULL BODY FAT BURNING CARDIO WORKOUT - 3 CIRCUITS

Aliquando deterruisset mea ne.

Nec unum cetero id. Ne cum debitis accommodare. Mel omnes facilisis

Aliquando deterruisset mea ne.

Nec unum cetero id. Ne cum debitis accommodare. Mel omnes facilisis

Aliquando deterruisset mea ne. Nec unum cetero id. Ne cum debitis accommodare. Mel omnes facilisis

To accept yourself doesn’t mean to remain as you are, but it means committing yourself to work for change. You need to realize that all the weight is on your shoulders, you are the only person responsible.

 

Can you do that tomorrow? are you ready? if not, what do you do to prepare for this?

 

Did anyone say it's easy? It's hard and challenging, but the day you will be responsible and you will not look anymore for excuses, will be the start that will lead you to reach the goals.

 

Sports without a balanced diet it’s not possible! they are in close communion, so: eat healthily, do sports, rest, hydrate properly, and all this mix will lead to the building of a harmonious body.

HEALTHY EATING

 

DISCLAIMER

 

The contents displayed on this public blog Birdy’s Health Dose including text, graphics, and other related content materials are intended for educational purposes only. The content is not intended to substitute professional medical care, advice or treatment

 

 

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Hi guys, I’m Raoul,  I am a full-time blogger, fitness enthusiast, and nutrition fanatic, leading a healthy lifestyle. Balance is the key and my aim is to help others reach their health and weight loss goals and achieve things they never believed they would. Check out my About Me  page to see more about how I can help YOU reach your goals.

contact@birdyshealthdose.com 

 

CATEGORIES

 

 

 

 

 

 

 

 

 

*DISCLAIMER

 

The contents displayed on this public blog Birdys Health Dose including text, graphics, and other related content materials are intended for educational purposes only. The content is not intended to substitute professional medical care, advice or treatment

 

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