Aerobic exercise. Aerobic exercise for fat burning. Aerobic sports. How to achieve high efficiency in aerobic training

From the article you will learn what constitutes an aerobic exercise for burning fat and how you need to do it so that it is correct.

What is aerobic training

Let us briefly analyze the biochemical processes of fat burning () and energy production. All the energy needed by the body for life (movement, respiration, digestion of food, etc.) is formed by the breakdown of glucose. Glucose is found in the blood, where it enters in various ways, the normal level is 3.3-5.5 mmol / l. When a glucose molecule is broken down, the so-called. ATP, which is energy. It is sent with the bloodstream to an organ that needs energy, or is converted into heat.

There are two ways to break down glucose:

• aerobic;
• anaerobic.

Aerobic - much more beneficial for the body: from one glucose molecule as a result of the reaction with oxygen, as many as 38 ATP molecules are formed. If the load on the body is so intense that glucose "does not have time" to break down in sufficient quantities in this way, the anaerobic pathway, or glycolysis, is activated. This process is faster, but only 2 ATP is formed from 1 glucose molecule, and a toxin, lactic acid, is released as a by-product of the reaction.

Glucose enters the blood in various ways. The main source is its absorption from the intestines (just before simple sugar breaks down the carbohydrates we eat. If this is not enough to provide energy, blood glucose levels drop. The body reacts to hypoglycemia with lipolysis: the contents of fat cells begin to break down into glucose molecules, the newly formed glucose enters the bloodstream and ensures the activity of the body.

Those. the correct, interesting aerobic training for burning fat should be carried out according to two principles:

• aerobic oxidation of glucose;
• production of new glucose through lipolysis.

General rules for aerobic exercise

Based on biochemical mechanisms, patterns can be derived for a healthy effective workout:

- gradual increase in load from start to finish. If, immediately after a 10-minute warm-up, an intense load is given, the glucose that was already in the blood will be quickly used up, and lipolysis will not have time to activate. The result - nausea, dizziness, fainting - right in the middle of a workout.

- duration. Daily 20-minute workouts can strengthen muscles, increase endurance, but for weight loss they are practically useless. Lipolysis is activated on average 20-30 minutes after the start of the load, so the optimal duration of a workout is 50-90 minutes. Read about other reasons - in the article on the site.

- water. Old-school coaches still ban drinking water during workouts to this day. But even if you do not sweat much, water evaporates intensively from the surface of the skin. And this water is taken from the blood plasma! That is, if there is no replenishment water balance there is a thickening of the blood, which makes it difficult for the heart to work, the movement of blood through the vessels and the delivery of oxygen to the brain and organs. The state of unpleasant health and the prospect of serious consequences. On the other hand, conservative trainers are also right: a sharp increase in blood volume due to drinking water is an even greater burden on the heart. Stick to a compromise: a few sips every 10 minutes. The body will be grateful!

- Fresh air . Running outside at -20 is not worth it. But where you do sports, there should be enough oxygen, why - you already know.

- average load intensity. As we have already found out, glycolysis is activated during heavy physical loads. Not only does the body begin to work "for wear", lactic acid is deposited in the muscles (since anaerobic breakdown of glucose occurs directly in the working muscle). It is this toxic substance that causes terrible pain in the hands the next morning after lifting weights, but this is not all of its harm. Gradually, it is removed from the muscles with the bloodstream, with which it enters other organs, including the brain. There is no immediate danger in this, but such regular exposure does not improve brain function.

Types of aerobic training

We have already figured out that any physical activity that occurs due to the oxygen catabolism of glucose is aerobic.

Aerobic workouts are:

• simple;
• power;
• interval.

- this, for example, running, swimming, volleyball, tennis, brisk walking.

effects : strengthening the cardiovascular system, normalizing weight, increasing the endurance of the body, increasing the vital capacity of the lungs and oxygenating all organs and tissues.

2. Aerobic strength training: running or aerobics with dumbbells / other weights, step aerobics (“weighting” is the weight of your own body), walking / running up the stairs, exercising in the gym (yes, with a properly drawn up training plan, exercising on simulators, contrary to the common myth, is also an aerobic exercise).

Effect: increase stamina, strengthen muscles, build muscle mass.

Note to the reader! Read in one of the articles on our site about the most effective weight training program for weight loss -.

3. Interval classes- the most difficult in terms of endurance, but these are the best aerobic workouts for weight loss. Each strength exercise is followed by 3-5 minutes of simple aerobic exercise, then the next strength exercise is performed without delay. Interval training can only be done with an average or high level physical fitness and no more than every eighth workout. That is, when training twice a week, interval training is carried out once a month.

Effect: the sum of the effects of simple and strength aerobic training squared.

Where to begin

It is not easy for a person who has never been involved in sports to arrange hourly aerobic exercise several times a week. There are two options for starting regular aerobic exercise:

1. gradual increase in duration: start with a 10-minute run at a speed of 8 km / h and increase the time by a few minutes every 4 workouts, depending on how you feel;

2. gradually increase the load: start with an hour walk. When you feel that walking is easy for you, increase the pace without changing the duration of the session.

interesting and effective view workouts that combine the ability to strengthen muscles, acquire a sports figure and burn excess body fat is the direction -.

You can lose weight without exercising, but with regular workouts, it can be done faster and more efficiently. How to build an aerobic exercise to achieve maximum results? And is it true that the most effective method fat burning is cardio training?

This article will discuss the most popular questions that relate to cardio training and its effectiveness for weight loss. We will also look at popular myths about cardio training that can be misleading and hinder your progress. And finally, we will offer you a ready-made set of cardio exercises for practicing at home or in the gym.

Cardio workout (or aerobic training) occurs due to the energy that is produced during the oxidation of glucose molecules with oxygen. This is the main difference from the power load, where energy is produced in an oxygen-free way. Therefore, during cardio, not only muscles are trained, but the entire cardiovascular system.

Cardio workouts are especially useful for those who are just starting out in fitness. They prepare your heart for heavier loads. What else is aerobic exercise good for?

Benefits of cardio training:

• Calories are burned, which facilitates and accelerates the process of losing weight.
• Endurance increases, you will be able to withstand increasingly heavy loads (this will be useful to you in everyday life).
• Metabolic and metabolic processes are accelerated.
• The strength of the lungs and their volume increases.
• Work is getting better of cardio-vascular system reduces the risk of disease.
• Increases immunity.
• Relieves stress and mental stress.
• You will get a charge of vivacity and energy for the whole day.

Heart rate during cardio workout to burn fat

In order for cardio training to be effective, it is necessary to exercise in the fat burning zone. The so-called fat burning zone is within 65-85% of the maximum heart rate (HR). The higher your heart rate, the more calories you will burn. The heart rate corridor at which fat burning is achieved is calculated using the following formula:

Heart rate max= 220 - age (this is the maximum permissible value pulse)

• Lower limit: heart rate max * 0.65
• Upper limit: heart rate max * 0.85

Example:

Let's say your age is 35

220-35=185 (this is your max heart rate)

• The lower limit of the fat burning zone: 185 * 0.65 = 120
• The upper limit of the fat burning zone: 185 * 0.85 = 157

Those. to burn fat during cardio, your heart rate must be within 120-157 strokes per minute (example for age 35). This is the recommended heart rate zone in which cardio training will be both effective for weight loss and safe for the heart.

You can use a heart rate monitor or to measure your heart rate during a cardio workout. If you do not have it, then you can measure the pulse yourself during class. To do this, count the number of beats in 10 seconds and then multiply the resulting value by 6. This will give you the value of your heart rate.

The main rules of effective cardio training for burning fat

1. Give preference to interval loads. Interval training is many times more effective than monotonous aerobics. You'll burn more calories and be more productive. In addition, such cardio programs are the least destructive for muscle tissue. For example, you can perform exercises according to the tabata principle: 20 seconds of intense exercise, 10 seconds of rest, 4-8 sets, 1 minute of rest. You can also choose intervals according to your abilities.
2. People with big overweight aerobic exercise is also needed. Only in this case it is better to choose walking: on the simulator, on the street, or at home, for example, check out our selection: Top 10 walking-based video workouts for beginners. You don't have to run or jump to drive excess weight. The most important thing in cardio training is to train with an increased heart rate, and this is achieved with any vigorous physical activity.
3. Cardio training should always be complemented by strength training.. Without strength training, you will lose muscle, slow down your metabolism, and degrade body quality. It is not necessary to perform both types of load on the same day, they can be alternated. Be sure to check out:.
4. Start with strength training and end with aerobic. If you combine two types of exercise in one day, then it is better to start with strength exercises. Otherwise, after cardio, you will not have the strength to do quality work with weights.
5. Always keep an eye on your heart rate. At low values, you will not reach the desired goal, and at high values, you will harm your health. If you don't have a heart rate monitor, measure your heart rate yourself 2-3 times during the session.
6. Periodically change the type of aerobic exercise. If you work out in the gym, then alternate, for example, an ellipsoid and a treadmill. When doing cardio workouts at home, try to change the sets of exercises. This will increase the effectiveness of the results.
7. If You Have Knee Problems, Choose Low-Impact Cardio. There are so many low impact programs out now that will help you burn fat without hurting your knees. If you work out in the gym, you can choose brisk walking on the track or.
8. How often should you do cardio? If you want to lose weight, then do cardio at least 3 times a week for 30-45 minutes. If you want to keep fit or work on muscle mass, then 1-2 times a week for 30-45 minutes is enough.
9. Even if you don't need to lose weight, don't cut cardio out of your schedule entirely. With their help, you improve your endurance and the work of the heart muscle. Those. develop your physical form in a complex, in all directions.
10. Cardio won't help you lose weight without a calorie deficit.. This is important to understand for all losing weight people. Even if you do aerobic exercise daily, but do not follow the diet, you will not be able to burn fat. Read more about.

One example of interval training if you're a runner:

A lot of people don't like cardio and try to avoid it whenever possible. But now very big choice aerobic and interval programs so you can choose the most suitable option. In addition to traditional running, it can be walking, plyometrics, crossfit, step aerobics, kickboxing, aqua aerobics, tai-bo, cycling, dance, ellipsoid and. Also, an alternative to cardio training for burning fat can be sports activity: skiing, skating, rollerblading, swimming, athletics, team sports.

Top 8 Fat Burning Cardio Myths

MYTH #1: To lose weight and burn fat, you must do cardio workouts.

No, you don't have to do cardio to lose weight and burn fat. Lose weight from a calorie deficit (Eat less food than your body can use in a day), and body quality is improved through strength training through muscle strengthening or growth. Therefore, you can lose weight without cardio training.

However, cardio workouts provide additional calorie expenditure, thereby helping you create the necessary deficit for weight loss and fat burning. So with regular cardio workouts, you will be easier to lose weight.. In addition, heart training is very useful component fitness classes that you should not avoid if you do not want to get problems with the cardiovascular system.

MYTH #2: If you wrap a film around problem areas or put on a thermal belt, then burning fat during cardio training will be faster.

No, it does not affect the process of losing weight at all, does not increase calorie consumption during exercise, and does not help burn fat during cardio training. The film and thermal belt will only make you lose more moisture during your workout. You may even lose some weight, but only due to lost water, not fat.

In addition, dehydration during exercise is not only very unhealthy, but also reduces the effectiveness of exercise. Therefore, the film and thermal belt will not help you lose weight, but will only harm your health..

MYTH #3: If you practice strength training So you don't have to do cardio.

If you are doing strength training and working on muscle growth, then this does not mean that you do not need cardio. The muscle of the heart trains much longer than the muscles of the body, so with increasing strength loads, your heart (as opposed to leg and arm muscles) will just be unprepared. This is fraught not only with a drop in results, but also with serious health problems.

Imagine that you are only developing the muscles of the body, forgetting about the heart muscle. As body weight increases, the heart has to pump more blood, which means it has to work harder. As a result, your untrained heart will wear out very quickly with increasing loads. Therefore, even if you are working on muscle mass, you must have the right combination of strength and cardio training.

MYTH #4: If you constantly engage in cardio training, then it is not necessary to monitor nutrition. During training, everything will “burn out”.

When during the day you consume more food than your body can process, then all the "unspent" goes into the reserve fund - fat. For example, an average one-hour workout burns 500 calories per hour, which is the equivalent of just 100 grams of chocolate. Therefore, if you want to get rid of fat, you need to monitor your diet in order to fit into your norm and not gain weight. Cardio workouts are a great way to burn calories, but for weight loss, nutrition comes first.

In addition, if you are doing intense cardio to burn fat, then the body perceives this as a very energy-intensive exercise. Trying to compensate for the effort expended, he begins to increase his appetite in order to replenish energy. You imperceptibly begin to eat more, and that is why a situation often arises when intense training does not help to lose weight. We recommend counting caloriesso that the process of losing weight is clear and obvious.

MYTH #5: Cardio training should be long because fat loss only starts after 20 minutes of exercise.

Another popular myth is that fat starts to burn only after 20 minutes of exercise. But it's not. The duration of cardio training depends only on where the body will draw energy for training. But for the overall process of losing weight, this does not matter. For weight loss, the main thing is to create a calorie deficit, that is, spend more calories per day than comes with food.

Cardio workouts longer than 20 minutes are only beneficial because they burn more calories than shorter ones. We emphasize that for weight loss, it doesn't matter if you train 5 times a week for 10 minutes or 1 time per week for 50 minutes. Every workout burns calories, and it doesn't matter how you burn those calories, whether you burn them for a long time or with short lesson. The only recommendation is not to do cardio for more than 1 hour, as this threatens to break down muscle tissue, which is not very good for both body composition and metabolism.

MYTH #6: If you train outside the fat burning zone, then the workout will be useless.

This is not true. Whatever the heart rate during training (heart rate), you will burn calories. The higher the heart rate, the more calories burned. 70-80% - these are the optimal numbers at which you qualitatively train the heart and burn maximum amount calories without harmful load on the body.

MYTH #7: If there is a problem with the joints and blood vessels, then you can’t do cardio.

It is possible, but it is only necessary to choose low-impact exercise options. The most important thing in cardio training is to raise your heart rate and burn calories, no matter how you achieve it: normal walking or intense jumping. If you are in gym, choose to walk on the treadmill by changing the speed and incline. If at home, then you can walk, for example, according to this 45-minute video from Leslie Sanson (also suitable for beginners):

MYTH #8: You can't do a full-fledged cardio workout at home without exercise equipment.

10 Fat Burning Cardio Exercises

We offer you a ready-made cardio workout to perform at home or in the gym. You do not need any additional equipment, all exercises are performed with your own body weight. The load can be easily adjusted by accelerating or decreasing the speed of the exercises.

The program will consist of two circles. In each circle, you will find 5 effective cardio exercises for burning fat. Exercises are performed sequentially one after another, first the first circle, then the second circle. You can exercise not on time, a to the account, approximately 20-40 repetitions depending on the exercise.

Beginner Plan:

• Each exercise is performed for 30 seconds, then rest for 30 seconds.
• Repeat each circle 2 times
• Total workout time: 25 minutes

Advanced plan:

• Each exercise is performed for 45 seconds, then rest for 15 seconds.
• Each round is repeated 2-3 times.
• Between circles 1-2 minutes rest
• Total workout time: 25-40 minutes

First round of cardio exercises

We run in place, trying to hit the buttocks with our heels. Lightweight option: walking in place with an overlap of the lower leg.

We jump into a wide squat, touching the floor with our hands. The knees should not go beyond the toes, the back remains straight. Light version: perform a wide squat without a jump.

We jump in a semi-squat, synchronously spreading our arms and legs. Maintain a semi-squat position throughout the exercise. Lightweight option: we take our legs to the sides in a semi-squat position without jumping.

We spread our arms and legs, moving as if on a ski track with small jumps. The arms move in sync with the legs. Lightweight version: we walk in place, synchronously moving our arms and legs.

Second round of cardio exercises

We run in place, raising our knees so that the thigh is parallel to the floor. The back is straight and does not go back. Lightweight option: walk in place, pulling your knees to your chest.

3. Breeding the legs in the plank

In plank position, jump with your legs out to the side. The body keeps a straight line, the back remains straight. Lightweight option: we take our legs to the side one by one.

A huge number of people of different ages and gender are trying their best to get rid of excess weight. Someone goes on a strict diet, limiting himself in everything, someone exhausts himself with long workouts. But not everyone, despite all efforts, manages to achieve weight loss to the desired numbers on the scales and the required volumes. According to experts, for the most effective weight loss, you need to approach this process wisely. Often there is such a term as aerobic exercise.

Let's talk about whether aerobic exercise is suitable for burning fat, and also find out if there is any health effect aerobic exercise.

What is aerobic exercise?

Aerobic exercise is a type of long-term training of the body, in which motor activity is performed due to the oxidation of glucose with oxygen, otherwise aerobic glycolysis. For example, this happens when cycling, walking, running, during active games.

It's believed that effective weight loss is possible only if an adequate balanced diet is correctly combined with systematic moderate physical activity. And aerobic exercise is a great option for those who want to lose weight.

To get really noticeable results, you need to adhere to several principles. Choose the type of activity that suits you. For some, dance aerobics will be an excellent choice, someone likes step, and someone likes water aerobics.

Start your workouts three times a week so that the break between individual classes is no more than a couple of days. Over time, the number of classes can be increased to five and even up to six per week.

The duration of one workout should be from thirty to sixty minutes. This time can also be gradually increased.

The effectiveness of fat burning largely depends on the heart rate, which is maintained throughout the workout. It is believed that fat-burning intensity means maintaining a heart rate range within sixty to eighty-five percent of the possible maximum heart rate. To determine the appropriate intensity, experts recommend focusing on the ability to speak. If you can calmly say a couple of words, but you can’t constantly speak, then you have chosen the right rhythm.

If the duration of one workout is less than twenty minutes, it does not have any fat burning effect. During this time, the body only manages to consume glucose reserves, only after that it switches to burning fat reserves.

The most effective aerobic exercises for burning fat

Experts say that for the most effective fat burning, it is worth giving preference to intense aerobic training, which involves a constant change in the types of load. It could be aerobics strength exercises and elements of martial arts. Water aerobics, dance aerobics and step aerobics are slightly less effective. Ordinary swimming, running and exercise bikes are rarely effective enough.

Some fitness experts argue that long-term aerobic exercise is not the best option for losing weight. They offer those wishing to lose weight to turn their attention to the so-called interval training. During such classes, a particularly intense load alternates with low-intensity movements. It has been proven that such a regimen of exercise forces the body to burn calories for a long time after the end of the workout. Such a lesson lasts only ten to twelve minutes, it can be carried out daily, at home, using a minimum amount of sports equipment.

The health benefits of aerobic exercise

Aerobic training has a positive effect on the activity of many organs and systems of our body. They have a beneficial effect on the general condition of the cardiovascular system. Regular exercise contributes to an increase in a person's volume of the heart muscle and maximum cardiac output (the so-called amount of blood that is pumped by the heart in one beat). In addition, training leads to an increase in capillary density, normalization of the resting heart rate and a decrease in heart rate during exercise. Regular aerobic exercise helps reduce the likelihood of heart disease and heart attacks. There is also a normalization of blood pressure.

Regular exercise helps to improve the provision of tissues with oxygen and various nutrients, increase the level of hemoglobin, as well as red blood cells, and increase the volume of circulating blood by an order of magnitude. Due to the fact that the nutrients actively enter the tissues of the body (including the joints), they recover faster.

Aerobic exercise helps to speed up metabolic processes and increase the production of calciotonin, which has a positive effect on the absorption of calcium. Of course, exercise increases muscle tone, increases resistance to muscle fatigue, and burns visceral fat.

Aerobic training also affects the condition respiratory system. They lead to an increase in the vital capacity of the lungs and to an improvement in the pulmonary blood supply.

Among other things, aerobics helps to improve mood and well-being, relax after serious mental work, develop overall strength and endurance of the body.
However, if you suffer from any diseases, then before classes you should consult a doctor.

You no longer need a treadmill or elliptical trainer to lose weight and work out at home. Burn calories and boost your metabolism with these good and very effective cardio exercises at home.

Sometimes the gym is too far away.

Start your morning with aerobic exercise as a warm-up.

Do this at-home fat-burning cardio workout every day and you'll see results in a week, but don't forget to eat right. Below you will find effective program 20 minutes a day for fast results.

Aerobic exercise at home are always good. And this classic cardio exercise burns nai large quantity calories in the shortest amount of time. Plus, it tones your inner and outer thighs, quads, and delts. Pull into the stomach, and this exercise will also tighten the press.

Technique:

1. Connect your legs together.
2. Stand up straight with your spine and head straight, arms close to your body.
3. With your knees slightly bent, jump up as high as you can.
4. Spread your legs in a jump a little further than the width of your shoulders.
5. Extend your arms at the same time as your legs.
6. Once you're on the floor, make sure your feet are shoulder-width apart and your arms extended above your head.
7. Quickly move to step 3 and repeat steps 4 through 6 without a break until one set is completed.

Do 2 sets of 30 repetitions, and over time increase the number of repetitions to 100.

1. Crossed jumping jacks

Do you think that cardio at home without fat burning machines is impossible? It is not true! This exercise perfect way burn fat on your thighs, biceps, triceps and even calf muscles. Also, this movement is also suitable for the tone of the press.

Technique:

1. Put one foot forward.
2. Jump as high as possible.
3. At the same time, raise and cross your arms above your head.
4. As you lower yourself to the floor, cross your legs at ankle height.
5. At the same time, cross your arms in front of your hips.
6. Try to inhale, jump and, exhaling, cross your legs at floor level.
7. Quickly move to step 3 and repeat steps 3 to 6 without rest until one set is completed.

1. Run in place

Cardio at home should be convenient! You can do this cardio exercise even while making tea. Yes, and we're not kidding. By the time your water boils for your tea, you should be able to complete a quick set of 30 reps. Raise your knees as high as possible and try to reach your buttocks with your toes. You can also use your hands to increase your heart rate, improving the effectiveness of this exercise.

Fat burning cardio should not only help you lose weight, but also work out each muscle individually.

This is a great exercise for two reasons: it burns calories and it works all the major muscles while squatting. Buttocks, hips, lower back, deltoids and quadriceps are also tightened in the process. Your body will be fully trained!

Technique:

1. Stand up straight with your spine and head straight. Your hands are next to your body, your feet are together.
2. Jump to the left, bringing your left hand back.
3. At the same time bring your right fist to your chin.
4. Place your left foot on the floor and your right foot back.
5. Squat quickly and instantly.
6. Do the same action with the other side.
7. Keep practicing, switching sides quickly and smoothly.

Perform 2 sets of 30 repetitions, and over time increase the number of repetitions to 100.

Productive workouts are possible even at home without exercise equipment. You don't even need a jump rope for this exercise. In 20 minutes you can burn 200+ calories. Even if jump ropes are now available in any store, you can still use the usual long rope.

Cardio with a jump rope - video complex

Technique:

1. Stand up straight with your spine and head straight and hold the rope behind your body. Make sure your arms are at least one foot away from your body.
2. Swing the rope forward and jump over it.
3. Jump on your toes. Let your wrists and hands move with your hands.

Perform 2 sets of 30 repetitions, and over time increase the number of repetitions to 100.

The best cardio workout for burning fat is, of course, jumping lunges, which not only burn excess fat and tone the hips, but also train and improve heart function. It also helps in improving coordination.

Technique:

1. Stand up straight with your spine and head straight. Your hands are next to your body, your feet are together.
2. Inhale, and then bring your right leg forward and bend it, bending your elbows and crossing your arms into fists. Place your left hand in front of your chest and your right hand on your thigh.
3. Jump, quickly switch arms and legs, allowing yourself to land into a lunge with your left foot.
4. This is one repetition. Keep alternating legs as you jump.

Perform 2 sets of 30 repetitions, and over time increase the number of repetitions to 100.

Exercises for burning fat at home can be quite difficult, but not this time. This is a fairly simple yet effective form of cardio. This exercise is useful for working out the buttocks and thighs, as well as for developing endurance. One approach - 60 seconds.

Technique:

1. Stand up straight with your spine and head straight.
2. The legs should be together and the arms remain close to the body.
3. Raise your legs one at a time, allowing your knees to reach your waist.
4. Simultaneously move your hands in the opposite direction. Those. left hand to right knee and vice versa.
5. Maintaining the pace, keep moving for 50 counts, which should ideally take 20 seconds.

Do 3 of these sets for maximum effect.

This exercise is very popular even in gyms. These versatile cardio exercises increase heart rate, improve blood circulation, and increase metabolism. They burn a lot of calories and increase the strength of the legs. No equipment or special training required!

Technique:

1. Stand up straight, put your feet shoulder-width apart. Hands are on the sides.
2. Extend your arms in line with your chest, parallel to the floor, and push yourself out of the squat.
3. Tighten your core muscles and jump as high as you can with an explosive movement.
4. Raise your arms up above your head at the same time.
5. Return to the floor in a squat position.
6. This does one rep.

Do two sets of 10 reps.

Tips

Land on your whole foot. Do not bend your shoulders or body.

1. Surya Namaskar (sun salutation)

Are you wondering what Surya Namaskar is doing here? Such cardio training at home can always be done with pleasure. This is not gymnastics. These are 12 amazing yoga asanas for weight loss at home, which, in addition, are soothing and relaxing. The only requirement is to perform it on an empty stomach, since there are inversion poses here. 25 minutes of Surya Namaskar will burn about 350 calories. Performing each pose with precision and at a fast pace will help you burn more. But start slowly and gradually increase the amount. Rest for about 15 seconds after each repetition.

1. climbers

Burn calories, tone your abs and hips, tone your muscles and improve circulation with this quick and easy cardio at home.

Technique:

1. Lie down on the floor. Take a plank position.
2. Keeping your back arched, bring your left knee to your chest.
3. Hold the pose for 2 seconds, return to the starting position and quickly repeat with the right leg.
4. This is one repetition. They must be performed without interruption.

Do 2 sets of 20 repetitions each, and eventually increase the number to 50.

Cardio workouts are essential to keep your heart healthy and boost your metabolism. They will help you lose weight faster, unlike anaerobic workouts, which are designed to gain mass. Exercises have already entered our lives very tightly, so getting off with ordinary aerobics will not work! So, start doing these 10 cardio exercises at home right now. Stay healthy, stay fit!

20 minute cardio workout for home

• Time: 20-30 minutes
• Equipment: no
• Good for: Cardiovascular

Instructions: Do each exercise for 45 seconds, then rest for 15-30 seconds. This is one approach. The goal is to do 10-15 reps per set. For each exercise, you need to perform 3-5 approaches, and then move on to the next.

This cardio workout at home (which you can do completely without additional equipment!) was created by Marc Ribeiro, personal trainer, certified instructor. He recommends doing this set of exercises three times a week, with one rest day in between. “And always listen to your body,” he says. “If you feel that your technique is starting to lose ground, then stop and rest. The best is smaller, but better.”

1. Lying down - lifting to your feet

Technique: Spread your legs shoulder-width apart, place your arms at your sides, tighten your core muscles. Gently squat down, placing your hands on the floor for support. Jump back with both feet and get into a push-up position. Pause for one second, then in one quick movement, pull your knees up to your stomach and return to the squatting position. Then rise to your feet, lower yourself into a squat, then again squat down and follow the scheme further.

2. Reverse crunches with legs down

Technique: Lie on your back with your knees bent. Keep your back pressed to the floor as you begin to bring your legs up to your chest. Then, tighten your middle and lower abs as you lift both your torso and legs, doing the Paperclip exercise. Keep pressure on your hands to support your body weight. Slowly lower your torso and legs back. This is one repetition.

Keep repeating as many times as you can in 45 seconds. Then rest for 15 seconds. Repeat the approach 3-5 times, then move on to the next step.

3. Mini paperclip

Technique: Get into a seated position and balance your coccygeal bone by bringing your knees up to your chest and keeping your calves parallel to the floor. Then slowly straighten and push your legs forward, and upper part lower your body to the ground a few centimeters from the mat. Return to the starting position and start again.

Keep repeating as many times as you can in 45 seconds. Then rest for 20-30 seconds. Repeat the approach 3-5 times, then move on to the next exercise.

4. Heel touch

Technique: Lie on your back, put your feet on the floor. Keep your back pressed to the ground. Raise your shoulders and lightly press your chin to your chest. Work your obliques as you touch your right ankle with your right hand. Then repeat this on the other side. This is one repetition.

Repeat as many times as you can in 45 seconds. Then rest for 20-30 seconds. Repeat the approach 3-5 times, then move on to the next exercise.

5. Plank body twists

Technique: Start in a plank position on your forearms. Make sure your abs and glutes are tight. Also engage your back and pectoral muscles. Slowly lower your right thigh to the right side until 3 centimeters off the ground. Return to center position, then repeat on the other side.

Continue alternating for 45 seconds. Then rest for 15 seconds. Repeat the approach 3-5 times, then move on to the next step.

6. Forearm plank + climbers

Technique: Start in a plank position on your forearms. Keep your abs, buttocks, back and chest tight. While holding the plank position, bring your right knee to your right elbow, then return to center position. Then repeat on the left side.

Continue alternating at a controlled pace for 45 seconds. Then rest for 20-30 seconds.

7. "Explosive" plank

Technique: Start in a push-up position. Bend your knees and push your body back until your arms form a straight line with your spine. Keep your core toned as you return to the plank position. This is one repetition.

Keep repeating as many times as you can in 45 seconds. Then rest for 20-30 seconds. Repeat approach 3-5 times.

To date great amount people have problems with being overweight. This topic is of particular concern to women.

The accumulation of excess kilograms often occurs due to the modern rhythm of life. But the daily routine does not cancel the fashion for a beautiful and slender figure. However excess fat can adversely affect not only appearance but also on the state of the whole organism.

There are a variety of exercises for the press at home, a gym for women. About the best and most effective, read on.

To return a figure to normal condition, you need to reconsider your lifestyle and get rid of fat reserves that have already accumulated. by the most in an efficient way regain harmony is to conduct workouts to burn fat.

Features of training for burning fat

Workouts for burning fat for women will help to return the smartness to the figure. The same effect cannot be achieved either with miracle creams or the best diets. These options do not work separately - extra pounds and cellulite will remain in any case.

This type of training has two distinctive positive qualities:

• they can be used in the presence of any physical fitness;
• classes can be done at home or in the gym.

However, they must be carefully selected. If you perform the entire list of exercises that are known in the gym or at home, this will not be enough. This attitude often makes the process of losing weight difficult, even if regular training is carried out.

Modern workouts for burning fat for women are striking in their diversity.

To choose the type of training, you need to decide on the goal:

1. To keep the body in good shape and prevent the set of unwanted kilograms, it is worth giving preference to aerobic cardio training.
2. For significant weight loss, strength exercises are perfect.
3. For those who want to achieve best result, many professionals advise to combine strength and aerobic training.

With any workout for burning fat, it is important:

• observe regularity;
• adhere to a certain diet;
• combine types of training;
• gradually increase the load.

Exercises for burning fat - the main rules

1. High pace workout. You should not focus on training in the fat burning sector (50-70% of the pulse from the maximum).

With this method, fat is mainly consumed, but often this is reflected only in percentage, and not in quantity. For example, more calories are burned in the same amount of time running than walking.

2. The selection of classes should be approached with special attention. How much energy is expended during the period of exercise depends not only on them, but also on the efforts made, the duration and regularity of training.

3. Increase endurance and strength. By increasing the load on large muscle groups (legs, chest, back), you can increase the rate of fat burning. How more muscle involved in the work, the faster calories are consumed. These exercises include squats.

4. Maintain the required pace. Classes that are performed at a good pace throughout the time help to achieve the best fat burning effect.

5. Take a look at interval training. Interval training is an alternation of periods of load and recovery. They are able to maximize the number of calories burned, which will give amazing results in a shorter time.

To get started, it is worth doing 2 minutes. and give the body 2 minutes. rest.

6. Use your own weight. Exercises in which efforts are expended to fight gravity are more effective. For example, walking or running instead of swimming or cycling. Working with your own weight leads to the fact that the body consumes more calories.

7. May your day be active. Scientists have proven that people who are active spend 300-400 kcal more than those who are lazy.

8. Try to train on an empty stomach. Exercising on an empty stomach allows you to burn more fat.

But you need to be extremely careful: a protracted "hunger strike" before classes can have side effect- it is quite possible that the body will not be able to withstand the intensity or duration of the load.

9. Use the afterburn effect. High-intensity exercise has one great quality - the fat-burning effect continues even after the workout is over.

This is the effect of "afterburning" (or increased calorie consumption). Its activation occurs under load with a heart rate of 75% or more of the maximum.

10. Try to increase the intensity of the loads. A smooth increase in the intensity of training, allows you to improve the progress of fat-burning workouts.

Workouts to burn fat at home and in the gym

Fat burning exercises can be done both at home and in a specially equipped gym. In order to choose the most suitable option, you need to carefully study all the qualities of both types of classes.

Gym

Pros:

• Professional equipment - simulators, sports equipment And so on.
• An experienced instructor who will help you perform all the exercises correctly, avoid injury, choose the right exercise program and diet.
• An environment of people who pursue common goals.
• Sports figures that help inspire.

Minuses:

• To visit some gyms you will need a significant amount of money.
• You will need to adapt to the mode of operation of the center.
• Many ladies who have an imperfect figure can be embarrassed by the presence of beautiful fit girls nearby.

Home conditions - pros and cons

Pros:

• The classes are completely free.
• Training time depends on individual preferences.
• No need to go anywhere and rush.
• There is no one at home, so there is no constraint.

Minuses:

• For home workouts, you will need tremendous willpower, because. laziness can win over the desire to lose weight.
• Lack of special equipment.
• Design your own exercise and diet program. This will take quite a long time. You will have to study a considerable amount of relevant literature. Incorrect choice will lead to the absence of the desired result or even harm to health.

Fat Burning Circuit Workouts for Women

The circuit training includes a set of exercises that force all muscle groups to work. The intervals between different exercises should be kept to a minimum. Load each muscle group in turn.

Benefits of circuit training:

• saving time (a set of exercises lasts about 30 minutes);
• high intensity, which allows you to quickly burn fat;
• increase in physical endurance;
• the study of each muscle, which is a guarantee that their mass will remain the same;
• acceleration of metabolism;
• strengthening the heart and blood vessels;
• accessibility for beginners;
• exercises can be done at home.

Minuses:

• Muscle mass does not increase.

Basic Rules:

• Prepare a training schedule. Pick up 2-3 exercises for each part of the body, or 5-6 for most of the muscles.
• Before starting your workout, do a warm-up.
• The first exercise for each muscle group should be the easiest. This is necessary to prepare the muscles for subsequent loads.
• Choose free weights carefully. They don't have to be very heavy.
• Each exercise can be repeated 10 to 50 times.
• Try not to delay the training time (up to 30 minutes). If you increase the duration, you risk losing some muscle volume.
• For general health, it is recommended to conduct classes 2-3 times in 7 days.
• Full muscle recovery takes 48 hours.

The main components of circular training:

• Squats. Form the muscles of the buttocks. If you wish to achieve greater effect, then your own weight can be supplemented with dumbbells or a barbell.
• Push ups. Working out the muscles on the chest and arms due to body weight.
• Crouched emphasis - transition with a jump from a pose like push-ups to a squat.
• "Starfish" - jumping with arms and legs apart. It is recommended to perform rhythmically;
• Press swing. Strengthens the press. During classes, the load should fall on the upper and lower press.
• jumping rope are a cardio exercise, gives a good load on the legs.

• Shuttle run. It implies a continuous run from one point to another. When turning, you need to squat and reach the floor. Try to develop maximum speed.

Finish your circuit workout with a jog.

For homework, you can add a few more effective options to these exercises. It is recommended to perform lunges, leg swings, “bicycle”.

Fat Burning Cardio Workout

Cardio training has a beneficial effect on metabolism, the state of the cardiovascular system, and the figure.

Cardio classes help to achieve the desired effect in a short period of time, but this is only possible in combination with proper nutrition. It is worth knowing that fat burning occurs after 20 minutes of active exercise.

Features of cardio training

Advantages:

• the fastest fat burning effect;
• the ability to get rid of cellulite;
• strengthening the muscles responsible for breathing;
• benefits for the heart muscle;
• improvement of blood circulation;
• increased metabolism;
• benefit for hypertensive patients (lowering pressure);
• reducing the risk of developing diabetes;
• increase in lung volume;
• muscle strengthening;
• decrease in heart rate at rest;
• beneficial effect on the nervous system;
• reducing the risk of seizures.

Swimming is one of the cardio exercises that can help in burning fat.

Flaws:

• with some types of cardio training, joints, the cardiovascular system, and ligaments are heavily loaded;
• the training program should be carefully selected based on physical condition.

Cardio workout to burn fat at home is suitable for those who do not have enough time and money to visit the sports center.

Without a specially equipped room, you can do jogging, step aerobics, yoga, play badminton, walk or ride a bike (if you have one).

Also popular in cardio training are rowing, elliptical trainers, swimming, boxing.

Aerobic exercise for fat burning: examples and benefits

Exercises in which energy is generated due to the increased supply of oxygen to the body are called aerobic.

These include:

• dancing;
• aerobics;
• swimming;
• moderate running;
• walks at a fast pace;
• some daily activities.

All these classes perfectly increase the endurance of the body and strengthen the cardiovascular system. They can also be used if there is a desire to lose weight a little (2-3 kg per month).

However, they are not suitable for long-term exercises for the purpose of losing weight, because. after a month of training, the process of losing extra pounds slows down and muscle mass begins to burn.

To achieve a fat burning effect, training should last at least 40 minutes., because the use of fat reserves as fuel begins only after 20 minutes. classes. After the cessation of exercise, the body stops burning additional calories.

During exercise, the heart rate should be at least 60% of the maximum. You can calculate the maximum heart rate for women using the formula: 220 - age.

Completion of classes

The best time to do cardio is in the morning. At this time of day, the body is not yet tired and full of energy. But it is worth considering the individual characteristics of the body. There are also situations when it is not possible to train in the morning.

Cardio combined with strength training. First, you should do cardio exercises, and then move on to strength exercises. This combination will great solution for those who want to lose weight.

You can include cardio at the beginning, middle and end of strength training. However, one cardio period should not last more than 20 minutes, otherwise, you can exhaust the body.

Interval training for burning fat

Interval training is a set of strength and cardio exercises, between which there are small breaks.

Such exercises make the whole body work, increase the pulse to the maximum and help the body consume more oxygen. They require a lot of energy, so they must be strictly limited in duration and frequency.

The maximum time for one workout is 20-30 minutes, which can be performed no more than 3-4 times during the week.

Positive traits:

• burning fat 4 times faster;
• acceleration of metabolism;
• muscle development;
• increased calorie consumption during the recovery period;
• increasing the endurance of the body;
• training time is 20-30 minutes;
• no need to practice every day;
• performance at home;
• no loss of muscle mass.

Negative sides:

• not recommended for beginners (you can start intensive training after 2-3 months of training);
• not suitable for people with injuries, heart failure or other diseases of the cardiovascular system;
• inability to perform with overweight (BMI> 30).

Interval training can consist of one exercise for most of the muscles(speed run, squats, push-ups, etc.). It must be repeated during training at the fastest pace. This method allows you to achieve amazing results from 5 minutes of training.

Strength training for fat burning

Strength exercises are very effective in losing weight. They require more energy, which allows you to burn more carbohydrates and build muscle mass. The greater the volume of muscles, the better the metabolism and the more calories are expended.

Benefits of strength training:

• maintaining muscle tone;
• growth of muscle mass;
• improved performance and endurance;
• intensive fat burning;
• increase in bone density;
• reducing the risk of many diseases (diabetes mellitus, cardiovascular system, nervous system and etc.);
• prolongation of body youth.

The most common strength exercises are:

1. push ups;
2. pull-ups;
3. free weight squats;
4. flexion with weights;
5. pulling legs lying on your back;
6. barbell bench press;
7. swing your legs;
8. curls for biceps with dumbbells.

Basic rules of strength training:

1. Use of basic exercises. Do not load only problem areas. Basic exercises performed in one workout will load most of the muscles, which allows you to quickly come to a better result.
2. Regularity. In order to lose weight faster, you need to exercise more intensively. This can only be done through regular exercise.
3. Using the "correct" load. Warm up with light weights before training. After that, you can begin to perform exercises with a weight of 80% of the maximum. Exercises should be performed 5-6 times.
4. Use intense and circuit training. Rest periods should not exceed 90 seconds.
5. Be patient. Before the result becomes noticeable, the body must adapt to the loads. Losing weight is a long process, so the effect does not appear immediately, but gradually.

Pre-Workout Nutrition to Burn Fat

If classes are held in the morning, it is best to train on an empty stomach. In other cases, in order to force the body to use its own fat reserves, it is recommended to eat foods that contain only proteins and carbohydrates.

Carbohydrates are needed to provide energy to the brain and muscles. Proteins do not fill the body with energy, but increase protein synthesis in the muscles. Protein food before training is necessary for people who want to increase muscle mass.. It is recommended to use it half an hour before training.

Before training, you can eat fruits (except bananas and grapes), poultry, eggs, cereals, milk and protein shakes.

Post workout nutrition to burn fat

To build muscle, you need to eat within 20 minutes. after workout. If this is not done, then the growth of muscle mass will not occur, only a little fat will be burned.

Nutrition after training, as well as before, should not include fats. Immediately after class, it is recommended to saturate the body with carbohydrates that were spent on exercise. For this, fruits or freshly squeezed juices are perfect (the best option is orange).

After restoring the carbohydrate balance, you need to take care of the muscles. It can be a protein meal or a protein shake.

What to drink before and after training to burn fat

30 min. Before training, you can drink coffee without additives. Those who do not like coffee can replace it with strong tea (green tea is best).

Drinking these drinks will give your body the energy boost it needs, which will help you burn more fat during your workout and not feel tired anymore. long time. Also Before each workout, it is recommended to drink 200 ml of water.

As soon as the training is over, it is better not to use anything. However, when strong feeling hunger, you can afford milk or a protein shake.

It is important to drink fluids during any activity. The slightest dehydration can significantly reduce the effectiveness of a workout.

In the process of training, the work of receptors is dulled, so you may not feel thirsty. You need to drink every 20 minutes. small sips (the amount of liquid depends on the degree of sweating).

The Complete Fat Burning Workout Program

Those who work out at home need to carefully select a training program. It should be made taking into account the following factors:

• the purpose of the lessons;
• health status;
• the amount of free time;
• degree of completeness;
• problem areas.

For each individual part of the body, there are exercises that differ from each other. Consider the exercises for each problem area separately.

Exercises to burn fat on the abdomen and sides

• The starting position is similar to the one that should be taken with push-ups, only with your hands you need to lean on a table or chair. And now we do incomplete push-ups. Start small and gradually increase to 20.
• Sit on the floor and lean on your elbows. With the help of the elbows, we pass a short distance forward, and then in the opposite direction.
• Squats. In order to get the result, follow the rules of execution. During squats, the back should be flat and the arms should be parallel to the floor. The return to the starting position should be smooth. It is recommended to perform 10-15 times.
• Position - feet shoulder width apart, place the right hand on the right side. left hand springy movements pull to the right. Then we repeat the same with the second hand. Perform 8 repetitions on each side.
• Lie down on your back. In this position, gently raise your legs, slightly bent at the knees. Once you reach top point, linger a little, and then slowly lower. Repeat 20 times.

Abs exercises to burn fat

• For pumping the press, the exercise described earlier is perfect (in which, while lying on your back, you need to raise slightly bent legs).
• An exercise familiar to everyone since childhood - we raise the body to a sitting position, without helping with our hands.

• Lying on your back, it is necessary to raise the body and legs, trying to reach the tips of the toes with your hands. This exercise is harder than it seems at first glance.
• Plank. We lay down on a hard surface with our stomach and lean on our elbows. The arms should be bent at a 90 angle, and the glutes and abs should be pulled in. Hold the position for 1 min.

Effective Arm Fat Burning Exercises

Exercises using your own weight:

1. We sit on the floor, rest our feet and hands behind the body. Then, with a sharp movement, we tear off the buttocks (the body should be parallel to the floor surface).

For an additional effect, we create tension in the press and buttocks. We perform 60 times.

2. Exercise is performed using a chair or stool. We sit down, palms rest against the seat, tear off the buttocks from the surface and slightly hang the ass down. Slowly lower down and then return to the starting position.

During the exercise, we try not to help with our legs - the main load should fall on the hands. Do the exercise at a slow pace. It is recommended to do 20 approaches.

Weight training:

In such options, dumbbells or any other object that is convenient to hold in your hands (for example, water bottles) are used.

1. We draw in the stomach, lower the buttocks down(thighs are parallel to the floor). We fix the position at the lowest point, we place our hands close to the body. We bend our hands. slow movements. We perform 20 times for each hand.

2. We put our feet shoulder-width apart and bend the body a little less than 90. The back should be straight. Raise your arms until they are level with your shoulders. We perform 25 times.

Leg Fat Burning Exercises

Classic squats effectively deal with excess volume on the legs. To perform this exercise, you need to stand up, feet should be shoulder width apart. Then we lower the hips as low as possible to the floor, arms extended forward, and the back is straight.

We do as many times as possible. Once the body gets used to the load, you can complicate the exercise with dumbbells.

Remove fat from the inside of the thigh exercises

1. Lie down on your back with your buttocks on your hands(palms touching the floor). We raise the legs perpendicular to the body and spread them as much as possible to the sides, then lift them up to their original position. We perform 20-30 swings.

2. Squats with legs wide apart. We spread our legs wide. The toes should not look straight, but slightly to the sides. Then we begin to go down, shifting the body to the side. We get up.

The next squat is performed with a shift of the hips in the opposite direction. During the exercise, the back remains straight. We perform the maximum number of squats.

3. We stand near the chair and hold on to it with one hand. Legs should be tightly pressed to each other. We perform a leg swing to the side (try not to take your leg back or forward). Turn the other side and do the same for the other leg.

How to lose fat over the knees exercises

1. Get on your knees. The spine should be straight, and the buttocks should not touch the floor. Slowly, we reject the body back and at the same pace we move in the opposite direction. To start, do 10 repetitions.

2. Place your feet shoulder-width apart, hands on your hips. We move one of the legs forward and lower down until the thigh is parallel to the floor.

We repeat the same for the other leg. First, we perform 10 times on each leg.

Exercises to burn fat on the outside of the thigh at home

1. We lay down on the left side and lean on the elbow. right hand place in front of you and bend your legs at an angle of 90. As soon as the correct position is taken, we raise the right leg as high as possible and lower it.

We do the same on the other side. For each leg we do 20-30 repetitions.

2.High knees while running Works great for fat deposits in the thigh area. You can run in place, trying to reach the level of the pelvis with your knees.

3. Bike. Lie on your back, lift your legs up and bend them at the knees. Then we rotate the legs in a circular motion that resembles pedaling. The duration of the exercise is at least 5 minutes.

how to get rid of back fat exercises

1. Push ups. Lie face down on the floor. We rest on the palms and toes (the back should be straight). Slowly we go all the way down, and then slowly rise. We do the maximum number of repetitions.

2. If physical training does not allow you to perform a classic push-up, it can be facilitated. For this you need perform the same actions, only the hands can be placed higher(for example, select a table as a fulcrum).

3. Lie down on your stomach so that the body forms a straight line. Then we tear off the arms and legs as high as possible from the surface. Once you have reached highest point, it is necessary to linger a little. We perform 10 repetitions.

how to get rid of underarm fat exercises

1. Push-ups on the knees. Can be done using free weights. We take dumbbells, without releasing them, we get on all fours. Bending your arms, we succumb to the chest to the floor, as in a standard push-up.

Then we raise one of the hands parallel to the line of the shoulders. We rise and repeat the steps, only using the other hand.

2. For this exercise you need lie on your back on the floor, holding dumbbells in your hands. Hands are placed perpendicular to the torso. After we begin to breed them to the sides with smooth movements. Keep your arms slightly bent. We bring together.

3. The previous exercise is also performed while standing, including.

Prevention of optimal weight maintenance

In order to finish off the ideal figure, it is important not only to lose extra pounds, but also to be able not to gain new ones. In order not to have to constantly deal with excess body fat, you need to follow some rules for the prevention of obesity, namely:

Food

First of all, excess weight appears due to malnutrition. In order to have a slim figure, you need to limit the intake of fatty and salty foods, sweets, canned food, etc. It is also not recommended to snack on the go (especially fast food).

It is better to give preference to fruits, vegetables, steamed food or water. The bulk of the calories consumed should be distributed between breakfast and lunch.

If there is a need to lose weight a little, then it is enough to create a small calorie deficit - in no case should you starve. To correctly calculate the calorie content of the daily diet, there is a formula - body weight multiplied by 22.

Refusal of alcohol

Those who aspire to have a stunning figure should forget about alcohol. It promotes deposition visceral fat, which accumulates not under the skin, but near the internal organs.

Such fat deposits are more difficult to remove, and they can also cause a lot of health problems.

Be active

To maintain body weight at the same level, it is necessary to balance the number of calories eaten and expended. In order not to have to cut your daily diet too much, you need more physical activity.

Mode and emotional state

Improper sleep, worries and stress lead to disturbances in the body, which can cause an increase in appetite. In order to be in shape, you should protect yourself from negative emotions and sleep about 8 hours a day.

Diseases

Some diseases (for example, diabetes or thyroid disease) cause malfunctions in the body that can lead to overweight. If you already have any diseases, before you try to lose weight through dietary restrictions or exercise, treatment is necessary.

If you lose weight correctly, then after a while you will be able to acquire a slender and toned figure, which you have dreamed about for so long. Next, follow all preventive measures that will help preserve achieved result for many years.

Cardio exercises. AEROBICS at home for beginners:

Fat burning workouts for women: