Fat Burning Cardio Workouts for Women at Home

Using cardio workouts at home, provided the right approach, provides good opportunities for burning fat. The undoubted advantage of this type of load is the training of muscles, heart and blood vessels.

Benefits of cardio training for the body

Cardio workouts, if done on a regular basis, provide the body with the following benefits:

• acceleration of ventilation processes in the lungs, due to which the body is saturated with oxygen;
• prevention of the development of diseases of the cardiovascular system;

  

• acceleration of all processes, including metabolism, which promotes weight loss;
• splitting of fat mass;
• strengthening of the bone corset;
• prevention of the development of osteoporosis;
• harmonization of processes in the central nervous system;
• increasing the level of stress resistance;
• an increase in efficiency and internal tone.

Contraindications

Cardio training, first of all, bears a great burden on the heart. Concerning, experts note a number of indications, the presence of which in a person is considered a direct prohibition on conducting this type of activity:

• diseases of the cardiovascular system (the attending physician may prescribe gentle training);
• pathology of the gastrointestinal tract (gastritis, ulcer, cysts);
• the presence of hypertension or hypotension;
• problems with joints, suggesting a reduction in high loads on them;
• injuries to the upper or lower extremities;
• acute respiratory inflammatory diseases.

Individual heart rate

Ideal heart rate indicators largely depend on the age and individual characteristics of a person. Average values ​​range from 60 beats minimum to 90 beats maximum per minute.

The following factors affect the heart rate:

• person's weight and age;
• the amount of physical training;
• mental and emotional state;
• ambient temperature.

Separately, we can note the following options for heart rate values, depending on the training stage:

1. During the warm-up, the heart rate will reach 100 beats per minute.
2. During the running phase, the heart rate increases to 120 beats.
3. Do not exceed the permissible values ​​during cardio training, which are calculated according to the average formula: 226-age for women and 220-age for men.
4. The optimal heart rate can be calculated as follows: multiply the optimal rhythm by 0.7. Achieving this value is considered the key to effective training.

During cardio training, it is important to carry out regular heart rate changes, for this you can use both special devices and carry out calculations manually.

Processes at different heart rates

Depending on the boundaries of the values ​​in which the heart rate fluctuates, there are several types of pulse zones:

1. Therapeutic - within 120 strokes: for a half-hour training, metabolism accelerates, muscle tone increases.
2. Fitness zone - from 130 to 150 beats: at least 40 minutes of exercise at this pace will start the processes of burning fat.
3. Aerobic - no more than 165 strokes: helps to increase overall endurance, breakdown of fat and release of energy due to this.
4. Anaerobic - in the region of 170 strokes: the destruction of carbohydrates occurs. Suitable only for people with the appropriate training level.

How to schedule your workouts

Home cardio workouts to burn fat require a specific schedule. It is needed to properly distribute the load and increase the chances of losing weight.

Rules for organizing home workouts:

1. Time: some consider morning to be appropriate, others - evening. The ideal option would be the period when a person feels a surge of strength and is able to actively train.
2. It is important to separate meals from training: at least 1.5 hours before the start of the session and 2 hours after it.
3. Duration of the workout: at least 15 minutes are allotted for warm-up, the main part lasts about 40 minutes, the stretch in the conclusion should last from 10 to 20 minutes.
4. Daily workouts are unnecessary. It is more optimal to exercise three times a week, and to speed up the fat burning processes - every other day.
5. Strength exercises are recommended not to be done more often than 1 time in 3 days. Otherwise, you may experience symptoms of overtraining.
6. Important: every 3 months, you should completely change the training program.

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Load progression

There are different types of cardio training, each of which includes a certain procession of loads.

Types of training:

• a long session that does not imply rest breaks: should last at least an hour, it may include running;
• interval: alternates with 5-minute intervals, during which there is a change in activity;
• fartlek: a workout that has similar functions to interval training, but supplemented with recovery periods;
• aerobic: exercises alternating here in which work is carried out with and without a load (for example, squats and an ellipse);
• crossover: includes a dynamic (about 15 minutes) change in the type of exercise, in addition, alternation of training days is allowed here (Monday - only running, Wednesday - aerobics, and more).

Alternating cardio with strength training

It is very important not to focus only on cardio, because strength training allows you to use subcutaneous fat in the work, which requires burning.

For example, a low intensity exercise, when the heart rate barely reaches 150 points, leads to fat burning. And intense exercise, with an increase in heart rate up to 170 beats, requires the participation of glycogen.

Strength training can cause heart rate changes from 100 beats to 170-180.

In this case, the person uses an additional burden, due to which the load increases. Experts recommend alternating according to the principle of 8 after 8 minutes. So, during the training, all muscles will be involved, the processes of losing weight will start and the overall result from the exercises will increase.

How to breathe correctly during exercise?

Correct breathing during sports is the basis for a harmoniously performed exercise that brings real benefits to the body.

rules:

• breathing should be deep, not shallow;
• even inhalation and exhalation;
• inhale only through the nose, and exhale through the mouth.

The principles of breathing during the lesson:

1. Cardio training: if a person is running, then inhale for 2 steps, exhale for 2 steps.
2. Strength training: exhale at maximum effort and inhale at minimum.

Workout clothes

Cardiovascular clothing should follow these guidelines:

• Convenience: lack of styles that impede movement and prevent correct exercise;
• material: special designed for sports. These can be innovative formulations that will wick moisture away from the body and promote ventilation.

Nutrition before and after exercise

Cardio workouts for burning fat at home work quite well. It is important to organize the correct diet on the days of their holding:

• it is forbidden to exercise immediately after eating;
• it is advisable to eat 2 hours before the start of the lesson. During this time, the body will be saturated with slow carbohydrates, protein, and due to the released energy, strength for training will appear;
• with the end of classes, the fat burning system continues to work in the body. This means that half an hour after that, you need to eat foods rich in fast protein. And after another 40 minutes, the turn of slow carbohydrates comes.

Drinking while exercising

Drinking is an essential part of your workout. During aerobic exercise, the body expends a lot of moisture during sweating. This means that there is a violation of the water-salt balance, which must be replenished through the unlimited use of liquid, namely, pure water.

Home Workout Exercises

Home cardio workout can be just as effective as in the gym. The main thing is to choose an effective scheme and pay attention to the correctness of the exercises.

Warm up

To prepare the muscles for the load, you need to carry out a preliminary warm-up, which includes the following exercises:

• turns and rotations of the head and body in different directions;
• mandatory study of the muscles of the shoulder girdle;
• stretching the muscles of the arms and legs;
• rotation with all limbs;
• raising the legs on toes and rotating the ankle joints.

Explosive push-ups

To strengthen the muscles of the chest, abs and anterior delta, you need to include this type of push-up in your workout. They are performed like this:

• take a plank pose, bend your elbows at the joints and sharply take your palms off the floor, after the jump put your palms in place;
• the starting position does not change, but after the take-off, you need to land on your hands, which are slightly wider apart. Then return them to their original position again;
• the third type of push-up involves the presence of auxiliary bars on which you will need to land your hands after a jump;
• being in a plank position, sharply straighten your arms and raise them above your head, then quickly return them under your chest and drop to the floor.

Squats

Squats are considered versatile exercises to strengthen the glutes, quads, and calf muscles.

Squats are performed like this:

1. Legs shoulder-width apart, knees slightly apart - the posture is stable.
2. The torso should be tilted downward at a natural angle.
3. After exhaling, lower your hips until your knees form an angle of 90 degrees to the floor.
4. Having lingered at the bottom point, you need to exhale and smoothly rise up.

Jumping out

To develop explosive strength, you can jump out, holding dumbbells in your hands:

• take a dumbbell in each hand;
• put your hands down;
• legs apart slightly wider than shoulders;
• slowly sink down into a squatting state;
• the back remains straight;
• pushing off with your feet, jump up as much as possible, while your hands do not change their position;
• lower on legs that are slightly bent;
• repeat the exercise.

Jumping rope

When doing cardio workouts at home, do not forget about an important accessory that allows you to do effective exercises for burning fat - a skipping rope.

The advantages of using a rope:

• increases the body's energy consumption during training;
• improves heart function;
• increases the level of endurance;
• tones several muscle groups at once.

Experts recommend alternating the use of the rope in the following exercises during cardio training: running in place, jumping and walking without this accessory.

All types of exercise should be carried out within 5 minutes, followed by a break of 2 minutes.

Abs exercises

The muscles of the press need to be given increased attention, in addition to a purely external effect, they support the internal organs and form a corset for the spine.

The most effective exercises are:

1. Twisting in a lying position: raise your head with your hands behind it, without straining your neck. The hips at this time should lie firmly on the floor.
2. Scissors: lying on your back, lift straight legs up to an angle of 45 degrees and alternately cross them.
3. Diver: lying on your back, perform walking movements on the ceiling with your legs raised up.
4. Perform twists, only keep your legs raised up.
5. Bicycle: lying on your back, connect alternately the opposite legs, bent at the knees, and the elbows of the hands behind the head.

Running in place

Running on the spot is considered to be a fairly effective method of putting gentle stress on the legs. It can be done anywhere and anytime.

Options:

• traditional running: arms are slightly bent and pressed to the body, legs move as in normal running, without strong separation from the floor, frequent movements;
• with jumps;
• shuttle: for short distances between 2 objects;
• with raising the knees to the level of the hips.

Important: breathing during such an exercise should be carried out only with the nose. It is important to make short-term decelerations, followed by acceleration.

Burpee

In the course of cardio training, which is carried out at home, it will not be superfluous to carry out the burpee exercise, which is used to burn fat.

The specificity of the exercise differs depending on the gender of the athlete:

• men: First you need to do push-ups, then jump out in place. Advanced athletes can alternate with barbell jumps or jogging in place, do pull-ups or high jumps;
• women: become straight, lower squat on the floor, rest your hands on the floor in front of you. Jump back and take a push-up pose. Squeeze the buttocks and fix for 5 seconds, return to the starting position. Now jump up and close your palms above your head. First, repeat 10 times, over time you need to achieve continuous jumps for a minute.

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Dancing

Dance moves will help diversify a boring cardio workout. The following styles are perfect for such an activity:

• jazz;
• zumba;
• hip-hop;
• belly dance;
• step.

To kickstart the weight loss process, you can include at least 30 minutes of dance class in your regular cardio workout. Dancing perfectly develops coordination of movements, strengthens several muscle groups and improves mood.

Kicks

These exercises are taken from kickboxing cardio workout, they are performed like this:

• legs are set wide;
• the arms are bent at the elbows, the fingers are clenched into fists and are near the face;
• you need to beat forward with a slightly bent leg;
• you do not need to unbend the knee;
• alternate legs.

Each blow should be clear and as strong as possible, this is how the muscles of the arms, legs, abs and body are trained. The elasticity of the skin increases, the tension decreases and the vitality increases.

Plank

This is a very effective exercise that, without spending too much energy, helps to tighten all major types of muscles.

The main thing is the correctness of its implementation:

• take an emphasis lying face down;
• fingers and toes should be on the floor;
• the body is stretched out into a string;
• the buttocks and abdomen are tightened;
• strain and hold all muscles;
• hold on for a minute or more.

Aerobic activities

At home, doing cardio training, especially for burning fat, it is worth remembering about aerobic exercise. This type of exercise contributes to muscle training, oxygenation of the body and the development of coordination of movements.

Aerobic activities include a set of exercises performed with energetic music in a specific order. These can be steps, bounces, turns, and bends. For advanced athletes, it is permissible to use a special step platform to increase the load.

Cardio can play a significant role in weight loss. The main thing is the regularity of its implementation, constant monitoring of well-being and health, the correctness of the exercises performed.

Video about home cardio training

Cardio workouts to burn fat without jumping or running:

Cardio workouts to burn fat at home: