Exercise: Highly effective cardio at home workout

Exercise: Highly effective cardio at home workout

Maintaining a healthy heart, increasing strength, flexibility and endurance are all benefits to be gained from a cardio at home workout.
A successful cardio workout is extremely important in an effort to lead a long, healthy and productive life.

Often the expense and time necessary to obtain an excellent cardio workout are preventative. Continuing the workout can be problematic as well. A gym membership or in home equipment can be too expensive.
The success of a walking or running workout can be hindered by changes in weather or living in a area that is extremely hot, cold or rainy.

Each of these factors can impact the chances of exercising regularly and it becomes too convenient to decide against a cardio workout. What begins as a healthy life goal often ends as a project we began and did not complete. So, what is the solution?

As a personal trainer with countless requests from my clients for a cardio workout that could be done at home, it became my goal to provide a highly effective and inexpensive cardio at home workout that would keep my clients challenged and fit and that would provide the highest quality cardio work out possible.
After many hours of research, I discovered an at home cardio workout that did not require expensive equipment, a gym membership, or a running or walking routine.
I discovered a cardio workout that burns off pounds of body fat that can be done at home without any equipment, and that can be done in much less time than traditional cardio workouts.

The method is bodyweight cardio. The bodyweight cardio circuits consist of different bodyweight exercises performed one after the other with no breaks until the end of each circuit.

Here is an example:

-Bodyweight Squats x 20
-Push ups x 15
-Inverted Rows x 15
-Explosive Lunges x 10 each leg
-Inch Worms x 5
-Jumping Jacks x 60

KEY CONCEPTS:

-Always check first with a physician to determine if any health problems exist that could prevent aerobic exercising.
-As with all exercise routines, gradually increase the level of activity and repetitions.
-Do not become discouraged. Daily exercise increases endurance and as strength is increased more can be accomplished.
-Complete each exercise, do not break, rest for one two minutes and then repeat the circuit 2-4 more times.
-Switch the order of the exercises to prevent exercise burn out.

Variation:

-Set a timer for 15 minutes and complete that circuit as many times as possible within that time frame.
-The next time you exercise attempt to increase the number of circuits completed.

This exercise routine will provide you with an intensive and extremely effective at home cardio workout. The benefits of a healthy heart, increased flexibility, muscle strength, fat burning and endurance are all included with no hidden fee, no gym membership, and no purchase of a treadmill or walking miles in potentially dangerous locations at inconvenient times.

Get started today to enjoy all the benefits of an at home cardio workout.

Build Muscle, Burn Fat and Stop Aging

Build Muscle, Burn Fat and Stop Aging

Wouldn't be amazing if you could build lean muscle - burn fat and stop aging ?

For sometime Pro athletes, movie stars, regular men believe that they will become stronger and stay young by taking H.G.H ( human growth hormone ) and they could be risking their lives.
People will spends thousands of dollars to get stronger and younger no matter the cost they don't care- and they could pay with their lives.

H.G.H is produced by the pituitary gland and as we get older we simply don't produce a lot of H.G.H and we tend to lose muscle mass and put on more fat, but there is an answer.

Without spending money on drugs their is a effective way to produce H.G.H naturally with no side effects, and that is with short but intense bodyweight workouts, it has been know that one of best H.G.H boosters is short intense sprints and better yet, is hill sprints- and this is supported by research.

A better way to build even more H.G.H is combining bodyweight exercise with short but intense sprints, vigorous exercise pushes the body to release a surge of growth hormone; eating foods that keep your blood sugar stable and getting a good night sleep H.G.H is secreted most actively at night.

As you become more fit you will still produce H.G.H even when you don't exercise.

1. Short and Intense workouts.

2. Eat low glycemic foods.

3. A good nights sleep.

Look at a sprinter- almost all sprinters have a low percent of body fat and are very lean and muscular; distance runners are usually thin and don't have much muscle.

If we look at how the sprinter trains, he trains doing sprints he doesn't run long distances and the distance runner doesn't usually run sprints.

Try it for yourself:

Find a place you can run for 15 to 20 seconds, a soccer field, football field or a track.

1. Sprint for 15 to 20 seconds- then drop down and do 10 pushups as explosive as possible then 10 mountain climbers.

2. Walk for 15 to 20 seconds- repeat over for 15 to 20 minutes.

Do the best you can with this simple and basic workout, it will work wonders!

Workouts for the Time-Crunched Woman

Workouts for the Time-Crunched Woman

Warning: this style of workout is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

This workout is great for busy women that always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 8-10 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I've found that some people that have tried this have actually gotten their co-workers to join them!

If you have a private office, then you don't have to worry about anybody watching you. If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

I recommend doing your 2-minute workouts every hour, on the hour

Some of the exercises that are the best to focus on are:

• Bodyweight squats (and variations)
• Pushups (and variations)
• Forward, reverse, or walking lunges
• Up & down a staircase if one is available
• Floor planks (holding plank position from forearms and feet)
• Floor abs exercises such as lying leg thrusts, ab bicycles, etc.
• One-legged bodyweight squat

If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised.

Here's an example routine (adjust the reps up or down based on your capabilities):

Mon/Wed/Fri

- 10 pushups/15 bodyweight squats, repeat 1X for 2 sets

- Plank holds (hold the planks as long as you can taking short rest breaks for a total of 3 minutes)

- 5 pushups/10 bodyweight squats, repeat for 4 sets

- Plank holds (hold as long as possible in 3 minutes)

- 8 pushups/12 bodyweight squats, repeat for 3 sets

- Plank holds (hold as long as possible in 3 minutes)

- Max pushups/max bodyweight squats in one set (no repeat)

Tues/Thurs

- 6 fwd lunges each leg/6 rev lunges, repeat 1X for 2 sets

- One legged squat 10 each leg/floor abs for 20 sec, repeat 1X for 2 sets

- 3 fwd lunges each leg/3 rev lunges, repeat for 4 sets

- One legged squat 3 each leg/floor abs for 20 sec, repeat for 4 sets

- 5 fwd lunges each leg/5 rev lunges, repeat for 3 sets

- One legged squat 10 each leg/floor abs for 30 sec (no repeat)

- Max fwd lunges each leg/max rev lunges in one set (no repeat)

In order to progress on these workouts, you could either add 1 or 2 reps to each set per week, or you could progress to more difficult versions of each exercise each week (for example, close grip pushups, one leg raised pushups, squats with arms raised straight over head, etc.).

The above routines are just a couple examples of how you can use this very unique style of training. Use your creativity and come up with your own.

Think about what you've accomplished with these "mini" workouts completed throughout each day... You've increased your heart rate and pumped up your muscles 8-10 different times throughout each day, burning a lot of extra calories and stimulating your metabolism.

Even though each "mini" workout was a very short duration, you've accumulated lots of repetitions for almost every muscle throughout your entire body, and you didn't even have to break a sweat during any of the "mini" workouts.

And there's hardly any excuse for not being able to take a 2-minute break once per hour and do a couple of exercises.

Another benefit of this style of training is that now you don't have to devote any time before or after work to going to the gym because you already got your workouts little by little throughout the day. You've now got some extra free time on your hands!