The cardio will be your best ally if what you want is to get rid of those kilos of more so annoying We show you some of the most effective exercises!
Are you determined to say goodbye to your extra pounds? So our advice is that, in addition to taking into account the exercise equivalent to 100 abs that we already talked about, you also integrate cardiovascular exercises in your exercise routine. And it is shown that this type of exercise forces our body to consume saturated fat as an energy source.
There are many types of cardio exercises ideal for losing weight in a short time, either to perform in the gym or even in your own home. That is why we have selected 4 fundamental cardio exercises with which you will be able to show off that 'great guy' that you have always wanted.
So take your mat, put on your sportswear and go for it!
1. Burpees and all its variations:
We know ... It is one of those exercises that you either love or hate, but it is certainly one of the most efficient when it comes to burning fat. And it is that in addition to being one of the most complete, it is ideal to introduce into our exercise routine either at home or in the gym. An exercise with which you will work for the large muscle groups at the same time that you will start your heart.
There are several types of burpees perfect for newbies and for true professionals of the burpee world. Fitness guru Tanya Poppett offers us a lot of super fun and effective options.
Ideally, you get to perform in each series about 20 repetitions, with another 20 seconds of rest between series and series.
2. Swing:
This cardiovascular exercise is another of the most common. And it is perfect for working the muscles of the buttocks and quadriceps. Also, increase your pulsations to the maximum.
It consists of taking the weight with one or two hands at the height of our shoulders and passing it under the legs (which should be slightly separated). The movements must be constant and keep the back as straight as possible at all times.
It is a complicated movement to perform at the beginning since it is not a habitual movement to which our body is accustomed, but it is certainly one of the most effective.
3. Sprint
Once our muscles are heated you can propose to do a 15-second sprint with 45 seconds of rest. An exercise that you can perform between five or ten rounds, minute by the interval.
This is one of the most effective exercises to burn body fat. And is that several studies have confirmed that career intervals are much more effective in getting fat burn at a constant and faster rate.
As you become more expert in this exercise you can increase your sprint at intervals of 30 seconds of soft jogging, with 20 seconds of running, 10 seconds of sprint ... And of course, then do not forget your rest!
4. Circuit exercises
If the 'sprint' is not your thing and just thinking about it makes you lazy, the exercise we propose now will seem much more entertaining. And it is that training can be much more fun with cone circuits or other material that helps us mark a particular circuit.
With this type of exercise, we can improve, in addition to our cardiovascular capacity, our agility, speed, coordination, and memory.
The possibilities are many and varied since you can mix many different exercises.
