If we talk about cardio then the only thing that comes to mind is treadmill. People still think that running on a treadmill for half an hour or more is considered to be a good cardio session but neither does it involve all your muscles nor it’s fun to do the same old thing everyday. While doing body weight cardio, more than one muscle is being worked and you tend to burn more calories as compared to isolated exercises.
We have combined a set of simple yet effective moves which are simple but at the same time will help to increase your stamina and cardiovascular strength.
– JUMPING JACKS
-SQUAT BICYCLE CRUNCH
You can perform each exercise for 30-60 seconds and repeat for 2-3 rounds. Do these moves before strength training exercises or pick one or two to do in between each set.
1. HIGH KNEES
High knees works best for calves, quads and hamstrings. Start this by placing your feet about hip width apart and quickly bring your right knee up to meet your right hand. Bring your leg back and do the same thing with your left knee and hand. Do this move in a hoping motion and make sure to indulge your abdominal muscles when your knee comes up by slightly pushing your stomach inside.
2. JUMPING JACKS
Jumping jacks energises your whole and activates various muscles like quadriceps, glutes and upper back. Start it by keeping your feet together and your hands at your side. Jump your feet out to the sides and raise your arms above your head. Do this whole motion in at a single down and come back to the resting position.
3. STANDING WAIST TWIST
This move focuses on the abs and you can make it more intense by holding a barbell. Keep your feet hip width apart and your pelvis stable. Rotate your rib cage left and right swiftly but carefully without giving a jerk to your spine.
4. SQUAT JUMP
Squat jumps are an advance version of regular squats. It engages your core and tones your legs and glutes. Stand with your feet shoulder width apart and keep your toes slightly out and your heels inside. Do a normal squat and get back up in a jumping motion.
5. SQUAT WITH BICYCLE CRUNCH
Stand with your feet shoulder width apart and your hand behind your head. Get down in a squat position and straighten your abs while you touch your right knee with your left elbow. Repeat the same motion with your left knee and right elbow.