Cardio training at home without running or jumping is the best option for working on your body at home. This option is also great for people who are contraindicated for intense exercise due to problems with the joints or cardiovascular system.
We offer you 3 cardio workout plans without running or jumping:
- EASY level: suitable for all people, including those with significant excess weight and age 50+.
- MEDIUM: Suitable for most physically active people.
- ADVANCED level: suitable only for physically fit people.
You can start training at an easy level, gradually moving to the option for intermediate and advanced levels of training. To lose weight, we recommend doing cardio exercises 3-4 times a week.
Easy level: cardio without running or jumping
The first version of cardio at home without jumping is designed for all beginners, as well as for people with significant excess weight and age 50+. Training will help you gradually increase your endurance, strengthen your cardiovascular system, and also get rid of extra pounds. Remember that to lose weight, it is important not only to exercise regularly, but also to have a proper diet.
Before training, it is advisable to perform a joint warm-up.
Lesson plan:
- Cardio workout for 15-20 minutes. Perform exercises according to the following scheme: 30 seconds work, 15 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 30/15.
- Cardio workout for 20-25 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout for 35-40 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 3 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout without a timer. If timed exercises are not an option for you, perform the indicated number of repetitions. Rest between exercises for 15-20 seconds. If desired, you can repeat the workout in two or three circles. Rest 1-2 minutes between circles.
Compilations of cardio workouts for beginners:
- Cardio training for overweight people
- Cardio workout without jumping (beginner and intermediate level)
- Cardio training without jumps and planks (for beginner and intermediate levels)
Walking in place with shin overlapping
The specificity of this element of cardio training for beginners is to perform alternating steps on the spot. For each step, the free leg bends at the knee, causing the shin to overlap. Move your arms in a similar manner to normal running, which also puts additional strain on your body. Exercise helps not only to activate metabolic processes and burn fat, but also to work the front and back of the thigh.
How much to do: 40 laps.
Side steps with arms raised
In the starting position, the legs stand together. Keep your arms at chest level, bend them to a right angle at the elbows and spread them to the sides. Start taking side steps from side to side, alternately placing one foot in front of the other. The step size should be about a meter, try to perform the exercise in a sweeping manner. Synchronously with the steps, you need to do the bringing and spreading of the arms. The exercise provides a complex load on the pectoral muscles, adductor muscles of the legs and buttocks, arms and shoulders. Side steps quickly increase your heart rate and burn calories.
How much to do: 30 arm raises.
Reduction of the knee and elbows while standing
Feet stand on the line of the collarbones, arms raised above the head. As you exhale, raise your right knee to your chest, while simultaneously lowering your elbows towards it. Next, we straighten up, after which we repeat, but with the left leg. Additionally, we twist the body a little, thereby placing increased stress on the rectus abdominis muscle. This cardio exercise for beginners works both the upper and lower body, which speeds up the fat burning process.
How much to do: 30 knee raises.
Side kicks
We work standing, legs fixed vertically with shoulders. We bring our hands into a “fighting” stance, holding our fists near the chin. As you exhale, turn your body to the right side and strike with your left hand. As we inhale, we turn back and make a similar movement, but to the left side with a strike with our right hand. This is a functional fat burning exercise that will help develop the shoulder girdle and work the lateral muscles of the core. An excellent exercise to strengthen the heart muscle without putting stress on the leg joints.
How much to do: 40 punches.
Knee Raise from Half Lunge
Bend your legs slightly, clasp your arms in front of you and lean your body forward. Shift your body weight to your right leg and take your left leg back. Start lifting your knee to the level of your lower chest. We do the required number of repetitions at an intense pace, after which we change legs. An element of cardio training at home without running or jumping perfectly works the lower abs, legs, buttocks and also strengthens the lumbar region.
How much to do: 20 pull-ups, first on one leg, then on the other.
Side steps in a half squat
Slightly bend your knees in a shallow semi-squat and fix the position. You will feel moderate tension in your legs; tilt your body slightly forward. Then take an extra step to the right side on a one-two count. In the same way, return to the starting position and take another step, but to the left. The cardio training element for beginners increases the static strength of the legs, tightens problem areas, and also emphasizes the load in the abductor and adductor muscles of the hips. Arm raises get your heart rate up even faster and burn more calories, while also strengthening your shoulder and triceps muscles.
How much to do: 30 steps.
Mill with a step to the side
The legs are standing together and the arms are raised above the head. We take a wide step to the left, spread our arms into a T-shaped position, then tilt and turn the body to the right. At the bottom point, you will touch your left foot with your right hand, and then return to the starting position using the reverse amplitude. A new repetition is accompanied by a change of sides. This is an effective fat-burning exercise that strengthens the lower back, hamstrings and deltoids.
How much to do: 20 hand touches to the feet.
Heel touch steps
Spread your feet wider than shoulder-width apart and bend your knees slightly. Raise your right foot above your left knee, and then touch it with your left hand. Next, we raise the left foot above the right knee and touch it with the right palm. As a result of such cross movements, you can strengthen the hip adductors, getting rid of fat deposits on the legs. Additionally, the abdominal muscles are involved, problem areas in the waist area are eliminated.
How much to do: 30 touches with the palm of the foot.
Leg swing with palm touch
Swing your right leg in front of you, moving it slightly to the left. At the peak point, the limb should form a parallel with the floor. At the same time, touch the toe of the raised leg with the fingers of your left hand, and then return to the starting position. The next repetition is accompanied by a change of sides. A simple and effective exercise for burning fat in the waist area. If it is difficult for you to lift your straight leg, then bend it at the knee.
How much to do: 20 foot touches.
Legs moving to the side with arms raised
Place your hands in front of you on your belt, and place your feet close to each other. As you exhale, move your right leg to the sides and raise your arms up. As you inhale, return to the starting position, and then perform a similar movement with the left leg abducted. In this particular case, the main load falls on the abductor muscles of the hips and shoulders, but during such cardio exercises fat burning occurs throughout the body.
How much to do: 30 arm raises.
Experienced trainees can repeat the program in 2-3 circles.
CARDIO WITHOUT JUMPING INSTEAD OF RUNNING (FIRST LAP)
During training, be sure to follow the correct breathing technique, as this will help saturate the blood with oxygen and make the exercise more effective. Remember that inhalation is done at the moment of muscle relaxation, and exhalation is done at the moment of their tension, when maximum effort is applied. For example, when raising your arms, exhale, while lowering, inhale. Or the second example - exhale when pulling your knee up, inhale when lowering it.
Training recommendations:
- It is better to perform exercises on a timer, alternating work intervals and rest intervals.
- If you don't like training on a timer, then perform the specified number of repetitions.
- Take a 2-3 minute rest between circles. Rest 15-20 seconds between exercises.
- If you have time, advanced players can repeat each circle twice.
- If necessary, adjust the load by increasing or decreasing the total training time.
- To train using a timer, we recommend downloading the Tabata Timer mobile app.
STEPS WITH ARMS AND LEGS EXTRASTED
In the starting position, the legs stand close to each other, and the arms are pressed along the body. As you exhale, take a wide step to the right side, while simultaneously raising your upper limbs through the sides above your head. At the peak point, the fingers should touch each other. After this, while inhaling, we return to the starting position. Now we move to the left, following a similar amplitude of movement. If you don't know how to replace running, walking with your arms and legs apart is a great option. This popular exercise not only activates fat burning processes, but also has a strengthening effect on the muscles of the legs and arms, helps tone the body, and develops overall functionality.
How much to do: 30-40 arm raises.
PULLING THE KNEE TO THE PALM
Fix your hands on each other, then raise your arms in front of you just above parallel to the floor. Maintain a slight bend in your elbows. We move our left leg back a little, after which, as we exhale, we raise our knee to the level of the lower chest. At the same time, we lower our palms onto the knee, connecting the points in the peak amplitude of movement. After this, while inhaling, we return to the starting position. After completing the approach, perform similar movements with the other leg. The presented exercise will help replace running (since the movement is performed from a step), work out the quadriceps, and also specifically load the lower abs, eliminating fat deposits in the waist area.
How much to do: 20-30 knee pull-ups, first on one leg, then the same number on the other.
STEPS WITH ARM RAISE
Starting position: legs standing, arms bent at the elbow and raised. As you exhale, take a wide step to the left side, while simultaneously raising your upper limbs above your head. Throughout the entire lift, ensure that your forearms move perpendicular to the floor. As we inhale, we return to the starting position, after which we take a similar step in the opposite direction. We work at an average pace, observing correct breathing technique. The main benefit of the exercise lies in the high-quality development of the leg muscles, as well as strengthening the shoulder muscles. This is a multi-joint cardio exercise that not only helps replace running, but also develops overall body mobility.
How much to do: 30-40 arm raises.
LEEG SWING WITH PALM TOUCH
The legs are slightly narrower than the vertical of the shoulders, and the arms are spread in opposite directions from each other. Direct your gaze clearly in front of you, and then lift your left leg until it is parallel to the floor. At the same time, you need to touch the toe with the fingers of your right palm, turning the body. The arms themselves are supported parallel to the floor. The starting movement is performed while exhaling. As you inhale, we take the starting position, after which we change sides and alternate them. Cardio exercise will help if your knees hurt. Such swings completely strengthen the leg muscles, which is important for joint health, and also contributes to the formation of slender abs and toned hips.
How much to do: 20-30 leg swings in total.
STEPS IN PLACE WITH SHIN CLAP
The specificity of the presented sports element is walking in place. Only in this case the movement is complicated by overlapping the shins. At the peak of your leg lift, try to touch your heel to your butt to maximize tension on your hamstrings. The arms move similarly to standard walking. Carefully monitor your breathing technique: inhale for 2 steps, and exhale for another 2 steps. The pace of work must be adjusted depending on your physical capabilities, but you should not rush too much while walking. The exercise will help replace running, develop endurance with minimal stress on the knees, and strengthen the back of the thigh and gluteal muscles.
How much to do: 40-50 shin wraps in total.
LOWERING THE ELBOW WITH RAISING THE KNEE
Before you begin, select your supporting leg. For example, let's start with the left leg. Transfer your body weight to it, and move your right limb to the side, placing it on your toe. The arms are raised above oneself, palms parallel to each other. As you exhale, lift your right knee to chest level, while simultaneously lowering your elbows down. Next, we return to the starting position, after which we complete the planned number of repetitions on one side. Then switch sides. The training element is great for all people who want to get rid of excess fat in the waist area, strengthen their shoulders, knee joints, and also form a slender, toned body without problem areas.
How much to do: 20-30 knee pull-ups, first on one leg, then the same number on the other.
ARM BREAKDOWN WITH SHIN CLOSES
Place your feet slightly wider than shoulder-width apart and cross your arms in front of you, keeping them parallel to the floor. Shift your body weight to your left leg and lift your right shin back, performing an overlapping motion. Try to reach your buttock with your heel. At the same time, raise your arms until you feel a moderate stretch in the pectoral muscles. Then return to the starting position. Now we change sides and transfer the body weight to the right leg, spreading our arms again. We alternate the overlaps of the right and left legs. A great exercise instead of running if you have bad knees. It helps to pump up the hamstrings, strengthen the arms, shoulders and chest, and relieve pain in the middle of the back, which is often caused by prolonged sitting.
How much to do: 30-40 arm raises.
KNEE LIFT + COTTON BOTTOM
The legs are standing together and the arms are raised above the head. As you exhale, lift your left knee to the level of your lower chest. At the same time, we lower our arms to the sides, after which we clap under the raised hip. Return to the starting position is carried out according to the reverse amplitude. For the next repetition, we change sides and work with the right leg, making a similar clap under the thigh. The presented cardio exercise is perfect if your knees hurt. It helps relieve pain, increase the elasticity of ligaments, strengthen the quadriceps, which has a positive effect on the joint. The muscles of the arms, shoulders and upper back work no less due to the swings.
How much to do: 30-40 arm raises.
Advanced ones can repeat the entire circle twice.
Intermediate: cardio without running or jumping
The second option for cardio training at home without running and jumping is optimal for those who can easily complete the previous program, but are not yet ready to begin the most complex intensive exercises. If you are not confident in your physical level, start training with the previous beginner program and gradually move on to this one.
Before cardio training, it is advisable to perform a joint warm-up.
Lesson plan:
- Cardio workout for 15-20 minutes. Perform exercises according to the following scheme: 30 seconds work, 15 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 30/15.
- Cardio workout for 20-25 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout for 35-40 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 3 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout without a timer. If timed exercises are not an option for you, perform the indicated number of repetitions. Rest between exercises for 15-20 seconds. If desired, you can repeat the workout in two or three circles. Rest 1-2 minutes between circles.
Cardio workout selections for intermediate level:
- Tabata training without jumping (intermediate level)
- Low impact Tabata workout for the whole body
- Versatile Cardio Workout (Intermediate)
Cross knee raises
The legs are wider than shoulder-width apart, the arms are on the sides of the body, the back is straight. Raise your right knee to the level of your left chest, while simultaneously working with your arms in a similar way to classic running. In the upper position, the left elbow should touch the right knee. Bring your leg back, then move your left leg in reverse amplitude. We work at an intense pace, alternating sides for each repetition. This cardio workout exercise for beginners is great for accelerating metabolic processes and working the quadriceps and lower abs.
How much to do: 30 knee raises.
Squats with arm swings
Place your feet vertical to your shoulders and raise your arms above you. Squat to a right angle with your knees bent and lower your arms. Rise up forcefully, again stretching your arms above you. An element of cardio at home without jumping provides a tremendous load on the legs, allowing you to increase their strength, volume and muscle definition. The arm muscles work just as hard due to lifting, further accelerating fat burning.
How much to do: 20 squats.
Pulling the knee to the palms
While in a standing position, shift your body weight to your left leg, move your right leg slightly to the side, and raise your arms above you. Now raise your right knee to the level of the solar plexus, lower your palms onto it, and then return to the starting position. We intensively perform the required number of repetitions and change sides. The emphasis of the load falls on the quadriceps, buttocks, waist area and middle and anterior deltas. One of the best exercises for losing belly fat.
How much to do: 25 pull-ups, first on one leg, then on the other.
Climber
While in a classic prone position, lift your right knee to chest level, return it back, and then do the same movement with your left knee. The line of the neck, back and hips remains straight without bending or sagging. This low-impact exercise very quickly accelerates the pulse, increases the effectiveness of the workout and effectively tightens the entire body - especially the abdominal area.
How much to do: 30 knee pull-ups.
Step back with arms up and out
The legs are fixed side by side in a slightly bent position. The body is slightly tilted forward, arms are lowered in front of you. As you move your left leg back, extend your arms straight up in front of you, then return to the starting position. As you abduct your right leg, spread your elbows to the sides, raising your bent arms until they are parallel to the floor. During work, the main load falls on the arms and shoulders, hamstrings and buttocks, upper back and lumbar muscles.
How much to do: 30 steps back.
Lateral bends with knee lift
Hands are brought together at the back of the head with elbows turned out. Raise your right knee to the side while leaning your body towards it. After touching your elbow and knee, return to the starting position, change sides and do the same movement. An element of cardio at home without jumping provides an accentuated workout of the lateral muscles of the waist. The sides will go away and a beautiful belt area will form.
How much to do: 30 inclines.
Leg abduction in half squat
We work again from a half-squat position. Lean your body forward slightly, maintaining a natural arch in your back. The specificity of the exercises is to perform intense abductions and bringing the legs to the side. Once you have completed the desired number of repetitions, switch sides. This is an effective cardio exercise with an emphasis on tightening the thigh muscles.
How much to do: 25 abductions, first on one leg, then on the other.
Knee-elbow with body rotation
Feet shoulder-width apart, arms extended above you. Lift your right knee toward your left chest, twist your torso, and lower your arms in front of you, touching the surface of your knee with your left elbow. Returning to the starting position, do another repetition, changing sides. The exercise works the oblique muscles, the anterior and middle deltoids, and the quadriceps. Despite its apparent ease, cardio exercise is one of the most effective for losing weight in the abdomen, arms and legs.
How much to do: 30 knee and elbow movements.
Palm-toe touches in table pose
Take a table pose with support on your palms and feet. The essence of the exercise is to alternately cross-touch the feet and hands. Thus, when raising your left leg, you need to touch its feet with your right palm. Then vice versa. The exercise works the triceps, strengthens the wrist joint, abdominal and back muscles, and also activates the dynamic work of the quadriceps. The whole body works intensively!
How much to do: 20 hand touches to the foot.
Kicks in front of you
Stand up and bring your arms in front of you. Feet stand shoulder width apart. As you exhale, swing your right leg in front of you, similar to a kick. After this, make a similar movement with your left foot. Functional exercise develops the “explosive” strength of the lower extremities, and also generally stimulates the processes of burning excess subcutaneous fat. The fat layer on the stomach goes away.
How much to do: 30 kicks.
Experienced trainees can repeat the program in 2-3 circles.
CARDIO WITHOUT JUMPING INSTEAD OF RUNNING (SECOND LAP)
After a short rest of 2-3 minutes, we move on to the second circle. This cardio workout is suitable for everyone, even those with a lot of excess weight and problems with the knee joints. The set of exercises is specially selected to reduce the load on the joints, strengthen them, and also activate the production of synovial fluid. It nourishes cartilage, which absorbs body weight while walking.
ADVANCED STEPS WITH ARM SPREAD
In the starting position, the legs stand close to each other. The arms are bent at the elbow at a right angle, raised in front of you and pressed with your forearms. As you exhale, take a wide step to the left side, simultaneously spreading your arms in opposite directions. The shoulders are fixed in a position parallel to the floor. Next, we take a step back, bringing the upper limbs to their original position. For the next repetition, we change the direction of movement, adhering to a similar working amplitude. This is a comprehensive element of cardio training when knees hurt, which generally helps stimulate fat burning processes. It is aimed at strengthening the abductor and adductor muscles of the hips, working out the relief of the pectoral muscles, shoulders and arms.
How much to do: 30-40 arm raises.
KNEE TO CHEST TWIST
Place your feet shoulder-width apart and raise your arms up. Now, as you exhale, lift your right knee, bringing it to the level of your lower chest. At the same time, lower your elbows down, trying to bring them in line with your knee. At the peak of the movement, twist, focusing tension in the abdominal muscles. After this, while inhaling, return to the starting position, and then do a similar approach with the other leg. Maintain an average work pace. If you have knee pain, this non-running cardio exercise will help strengthen your cruciate ligaments, speed up injury recovery, strengthen your quadriceps and rectus abdominis, and tighten your shoulder muscles.
How much to do: 30-40 arm raises.
LEG ABDUCTION IN A HALF-SQUT
Take a semi-squat position with your knees slightly bent. Also bend your arms at the elbows and keep them pressed to the sides of the body. Make sure your back is straight and not slouched, and straighten your shoulders. The specificity of the exercise is to alternately move the leg to the side and bring it back. At the same time, help yourself with your hands, imitating running movements. When you finish reps on one leg, switch sides. If you don’t know what to replace running with, the presented training element completely solves the question. The exercise increases the static strength of the legs, which will not only make them slimmer, toned and sculpted, but will also help strengthen the joints.
How much to do: 20-30 leg abductions, first on one leg, then the same number on the other.
"MILL" WITH A STEP TO THE SIDE
We work from a standing position. Feet together, arms raised above your head. As you exhale, we take a wide step to the left, after which we tilt our body down as much as possible and touch our left toe with our right palm. The rise to the starting position is carried out in the opposite amplitude (at the same time we take a deep breath). Next, we do the same thing, but with a change of sides: we step to the right side, bend over and touch the right toe with our left palm. If there is a need to replace running with a low-impact load, the presented exercise will do an excellent job of this task. It helps burn fat and increase endurance, increases overall flexibility of the body (especially the spine), and also develops coordination of movements.
How much to do: 20-30 arm raises.
KNEE RAISES FROM HALF LUNCH
Bring your arms together in front of you, then bend your legs slightly and lean your body forward. Take your left leg back as if you were at a low start before running. Your task is to raise the knee of your left leg to the level of the solar plexus, then take it back and cycle the movements at an intense pace. At the same time, the arms are fixed motionless, the back is straight, and the shoulders are straightened. After a whole set, switch sides. Another simple, effective cardio exercise to replace running. It provides moderate aerobic exercise, strengthens the lower part of the abs, helps to develop the relief of the lower extremities, and also strengthens the knee joint.
How much to do: 20-30 knee pull-ups, first on one leg, then the same number on the other.
SHIN CLASH WITH ARM SWINGS
We spread our legs slightly wider than our shoulders, and keep our arms extended along the body. Next, we transfer the body weight to the right leg, and raise the left shin back, trying to touch the back of the thigh with the heel. At the same time, we raise our arms above our heads from the sides until our thumbs touch each other. We return to the starting position, after which we transfer the body weight to the left leg, performing a similar lift with our arms. This is a necessary element of cardio training if your knees hurt. The exercise works the biceps and quadriceps of the thighs, shoulders and upper back, and also increases overall endurance while maintaining an intense work pace.
How much to do: 30-40 arm raises.
ARM RAISES WITH STEPS IN A HALF-SQUITT
We take a semi-squat position - our legs stand together in a half-bent position, and we lean our body forward a little. Place your hands with your palms on the front of your thighs. Next, we move our right leg back, while simultaneously spreading our arms with our elbows toward the ceiling. During the movement, the forearms move perpendicular to the floor, and at the peak point the upper limbs are bent at a right angle. We return to the starting position. Now we take our left leg back, but simply stretch our arms in front of us until they are parallel to the floor. The training element will help replace running and will have a tonic effect not only on the lower limbs, but also on the muscles of the arms and shoulders.
How much to do: 30-40 steps in total.
KNEE-ELBOW CROSSBOW
The legs stand shoulder-width apart, and the arms are brought together behind the head with the elbows turned in different directions. Raise your right knee to your left chest, touching it with your left elbow. After returning to the starting position, we do the same, but changing sides. Now the left knee and right elbow are working. We alternate cross movements throughout the entire approach. Do not lean your body forward too much, twist in your stomach. The presented exercise effectively works the oblique muscles and the entire abs as a whole, and also acts as the final element of the second circle. One of the best standing cardio exercises without running for a flat stomach.
How much to do: 20-30 knee touches in total.
Advanced ones can repeat the entire circle twice.
Advanced level: cardio without running or jumping
The presented cardio workout at home without running and jumping is designed for advanced practitioners. If you feel that the two workouts presented above no longer give the same effect, then move on to this program. Low-impact cardio for advanced will help you improve your progress, dry out your body, increase your overall endurance and achieve amazing muscle definition.
Before cardio training, it is advisable to perform a joint warm-up.
Lesson plan:
- Cardio workout for 15-20 minutes. Perform exercises according to the following scheme: 30 seconds work, 15 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 30/15.
- Cardio workout for 20-25 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 2 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout for 35-40 minutes. Perform exercises according to the following scheme: 40 seconds work, 20 seconds rest. Repeat the exercises in 3 circles. Rest 1-2 minutes between circles. Ready timer 40/20.
- Cardio workout without a timer. If timed exercises are not an option for you, perform the indicated number of repetitions. Rest between exercises for 15-20 seconds. If desired, you can repeat the workout in two or three circles. Rest 1-2 minutes between circles.
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Shin wraps with arm raises
Spread your legs wider than your shoulders and straighten your arms in front of you. Shift your body weight to your left leg, overlapping your right shin, while simultaneously spreading your arms to the side, keeping them parallel to the floor. The next movement is accompanied by a change of sides. During the work, the main load is received by the hamstrings, anterior and posterior deltoids, and pectoral muscles. Already from the first exercise you will accelerate your heart rate and start fat burning.
How much to do: 30 arm raises.
Squat + knee and elbow
Place your palms at the back of your head and straighten your elbows in opposite directions. The legs are fixed at shoulder width. Do a squat, then lift your right knee, rotate your body and touch the surface of your left elbow. Return to the starting position, squat down again, then raise your left knee and perform a similar body rotation again. This exercise works great on your leg muscles and oblique abdominal muscles.
How much to do: 20 squats.
Low impact burpees
Stretch your arms above you, then tilt your body forward, rest your palms on the floor, and take 2 steps back, taking a plank position. Now bring your legs back, stand up and stretch up. A super-effective element of cardio training at home without running or jumping helps to strengthen the entire body at once by varying static and dynamic loads. Remember to alternate sides - first step out of the plank on your right foot, then on your left foot.
How many to do: 12 burpees.
Kick + half lunge
Place your hands on your waist and kick your right foot in front of you. After this, perform a reverse half-lunge, moving your left leg back. The left hand should touch the floor at the lowest point. Perform an entire set on one leg, then switch sides. The element not only actively accelerates metabolism, but also helps to work out the relief of the legs.
How much to do: 20 repetitions, first on one leg, then on the other.
Half-lunge knee pull-up
Raise your arms up, transfer your body weight to your left leg, and take a step back with your right. The next movement is to lift the right knee to the chest, while simultaneously lowering the elbows towards it. The result is a kind of knee kick. The next approach is accompanied by a change of sides. This is a functional exercise that actively burns fat from the waist area. The muscles of the legs and arms work no less.
How much to do: 25 pull-ups, first on one leg, then on the other.
Swing your legs in table pose
Take a table pose, maintaining a natural arch in your back. Your task is to alternately perform swings of the right and left legs, bringing them just above the parallel of the floor in a straightened position. The exercise perfectly loads the quadriceps and buttocks, stabilizing muscles of the lower back and abs, and also generally burns a lot of calories due to the complex plank position.
How much to do: 25 leg swings.
Squat + step with arms raised
Place your feet closer to each other and squat down, touching your palms to the floor. As you stand up, raise your arms up to your sides while simultaneously taking a wide step to the side. For each repetition, the sides of the movement change. The training element helps to simultaneously increase the strength of the lower extremities, tighten the hips and buttocks, as well as the muscles of the arms and shoulders.
How much to do: 20 squats.
Running arms in a static lunge
Take a standard step-width forward lunge. The leg standing in front is bent at a right angle, and the abducted leg is fixed a couple of centimeters from the floor. Next, you need to swing your arms, similar to running, while remaining in a static lunge position. During the work, the strength of the legs increases, the hips and buttocks are tightened, excess fat from the arms is burned, and the relief of the muscles of the shoulder, biceps and triceps is worked out. Don't forget to repeat the same on the other leg.
How much to do: 40 arm raises, first on one leg, then 40 arm extensions on the other leg.
Cross touching palms and knees while lying down
Take a lying position, giving your body the shape of a straight line. Raise your right knee to the level of your left chest, then touch it with your left palm. For the next repetition, change sides, alternating them throughout the entire approach. The exercise perfectly develops coordination of movements, stabilizer muscles, quadriceps, and also increases the static strength of the arms, abs and lower back. One of the best exercises for overall body weight loss.
How much to do: 30 knee touches.
Exercise No. 1: dynamic squats + touching the center of the floor with your hands
Starting position: legs wider than shoulders, move your arms slightly back. When jumping, lower yourself almost to parallel with the floor, move your buttocks back, toes and knees pointing outward. Keep your back straight, and stretch the back of your head up - do not lower your head. At the bottom, touch the floor with both hands and jump up, almost touching your feet together. And again jump, squat, touch the floor with your hands. Repeat the exercise without stopping. After the first minute repetition, the muscles of the legs and buttocks should begin to burn.
How many times to do: 3 sets, one minute each.
How to easily train yourself to exercise regularly Read
Weight Loss Workout (Round 1)
The weight loss program consists of two stages, each of which contains 5 exercises. The proposed exercises can be done at home without the use of additional equipment. The workout is designed exclusively for working with your own weight. However, don't neglect warming up. Warm up your upper/lower limbs, neck, spine. Pay special attention to your joints to reduce the risk of injury during exercise.
Ready pre-workout warm-up:
- First warm-up option
- Second warm-up option
Lesson plan:
- For 15 minutes. Exercise scheme: 45 seconds of work, 15 seconds of rest. Do 5 exercises from the first round first, then do 5 exercises from the second round. Exercises in a round are not repeated. Rest 1-2 minutes between rounds. Ready timer 45 sec/15 sec.
- For 20 minutes. Exercise scheme: 30 seconds of work, 10 seconds of rest. First perform 5 exercises from the first round, repeat them in two circles. Then do 5 exercises from the second round, repeat them in two circles. Rest 1-2 minutes between circles and rounds. Ready timer 30 sec/10 sec.
- For 30 minutes. Exercise scheme: 40 seconds of work, 20 seconds of rest. First perform 5 exercises from the first round, repeat them in two circles. Then do 5 exercises from the second round, repeat them in two circles. Rest 1-2 minutes between circles and rounds. Ready timer 40 sec/20 sec.
If you train by number of repetitions, then the break between exercises will also be 10-20 seconds. Between rounds 1-2 minutes.
Squat + kick
Benefits of the exercise : This exercise at home for weight loss specifically affects the muscles of the thighs and buttocks, making them fit and slender. Performing kicks will help increase your heart rate and burn more calories, as well as lose weight in your stomach and legs.
How to do it : First, perform a standard squat until your knees bend at a right angle. As you straighten, kick your leg in front of you, trying to raise it until it is parallel to the floor. After this, squat down again, and on the way up, perform another kick with the other leg. The sides change with each new repetition. During the exercise, help yourself with your hands: when squatting, keep your hands in front of you, when straightening, move them back.
How much to do: 8-10 repetitions on each leg (16-20 squats in total).
Touching shoulders and knees in plank
Benefits of the exercise : Since the whole body is involved in the work, you will effectively work out all problem areas: arms, stomach, legs. Additionally, the element of training for weight loss without jumping helps to develop coordination of movements, endurance, static strength, and balance. One of the best exercises for working stabilizer muscles.
How to do it : Work is carried out in a lying position - planks on your hands. Having accepted it, touch the opposite sides of your shoulders with your palms one by one. After this, perform cross palm-knee touches, joining the limbs in the solar plexus area. While working, take your time, avoiding distortions of the body.
How many to perform: 6-8 repetitions (24-32 touches in total).
Lunge with leg abduction
Benefits of the exercise : The weight loss training element helps to effectively work out the buttocks and back of the thigh, and also strengthens the lower back and promotes the development of overall coordination of movements. An excellent exercise for getting rid of cellulite and a flabby butt.
How to do it : First, place your hands on your waist, then take your left leg back and perform a shallow half-lunge. From this position, shift your emphasis to your right limb, and lift your left leg, simultaneously tilting your body slightly forward. Thus, the abducted slightly bent leg should be parallel to the floor. In the upper position, pulse for two counts, then lower your leg back down. Switch sides only after completing the required number of repetitions.
How much to do: 12-15 repetitions first on one leg, then 12-15 repetitions on the other leg.
Palm-toe touches in table pose
Benefits of the exercise : The main load during the exercise at home falls on the abdominal muscles and lower back. Tension in the abdominal muscles is increased by touching, reminiscent of twisting. This is the optimal element for those who want to get a toned waist with sculpted abs. Additionally, the muscles of the whole body are involved in the work due to the unstable position of the table.
How to do it : Sit on the mat, then lean on both palms and feet, lift your pelvis off the floor. Lock the position. Next, touch your right palm to your left foot, maintaining balance on just two points of support. With each new repetition, the sides change. Tighten your abdominal muscles to make it easier to maintain balance.
How much to perform: 8-10 repetitions on each side (16-20 touches in total).
Bicycle with leg lift
Benefits of the exercise : The non-jumping element of weight loss training has a tremendous impact on the abdominal muscles. A non-standard functional exercise will help you achieve a slimmer waist, make it more prominent, and also strengthen your core muscles in general. Additionally, you will work on the slimness of your legs by lifting them.
How to do it : The work is done lying down. Bring your arms behind your head, then perform a knee-elbow cross twist. Fix the position, then lift your free leg perpendicular to the floor and, after a second delay, lower it back. Do another twist, switching sides, and do the same work with the other leg. The exercise is performed at a moderate pace, do not rush.
How much to do: 6-8 reps on each side (12-16 reps total).
