Cardio exercises without equipment

Cardio exercises without equipment - is not only walking, jogging and dancing. If you need to lose weight and tighten the muscles use more intense movement. Our complex consists of exercises that simultaneously involve the maximum number of muscles, give a strain on the cardiovascular system and burn fat.

In just 15 minutes a "charging" you get rid of about 130 kcal. Do not forget to wear shoes to protect the ankle from injury, and can begin their studies at any time, anywhere.

Cardio exercises without equipment: a set of

Warm up: 3 minutes walk to the usual room, one minute walk from the high knee lifting, 10 squats, lunges with each leg and the body tilts forward and sideways.
After the warm-up exercises, repeat one after another without rest, do 1-2 cycles.

Exercise 1. Jumping "pendulum"

Stand up straight, pull your abs and bring the scapula to the spine. This - the starting position for all movements. Rise on your toes and easily jump of 2-3. Used to? Increase range of motion so that the hips move like a pendulum from side to side, twist waist, just jump from side to side. The hands may be in the emphasis on the waist, can be bent in the "boxing protection" in front of chest. Repeat jumping for a minute.

Exercise 2. Lunge forward with a bang

Step right foot forward and drop down in the attack, the left foot on tiptoes. A quick powerful motion output body to its original position, lifting his left leg, put it forward stroke, keeping the balance. In order not to "wobble" and do not support, strained, spread his hands apart and further retract the press. Perform for 30 seconds with each leg in the maximum possible speed.

Exercise 3. Planck equation with a jump

Follow the slope of the forward, lower your palms on the floor, quickly striding "in hand" until the body will be parallel to the floor and your feet - standing on tiptoes. Immediately jump from this position with both feet forward to the hands and straighten up. "Advanced" athletes can perform at the same time with a slight rise of a jump or push-ups in the position bar, and then jump. The maximum number of repetitions for a minute.

Exercise 4. Curl Standing

Pull your hands above your head, feet hip-width apart. At the same time do the lift right leg straight up parallel with the floor and lowering the body to the same line. Try to bend at the waist, and do not round your back. For 30 seconds on each leg.

Exercise 5. Jumping

Fall to very low squat so that your hands can touch the floor. From this position jump up sharply, while spreading out his arms and legs. Your body will look like a star at the end point exercise. Quickly perform a squat and repeat the exercise for one minute.

Repeat this set 2-3 times a week, add it like a low-intensity cardio walking or light jogging, and, optionally, strength training and you will notice a change by the end of the first month of employment. Good luck!