You do not need a gym membership to reach your weight-loss goals. The Weight-control Information Network reports that 33.8 percent of American adults are obese. Nothing should stop you from losing weight when you are able to perform cardio exercises in the privacy of your own home.
Recommendations
Losing weight requires you to burn more calories than you consume on a daily basis. To lose 1 lb. of fat, you must burn 3500 calories. Burning 500 calories a day promotes a weekly weight loss of 1 lb., which can be done during your cardio training sessions. According to the American College of Sports Medicine, you should work out for 60 minutes daily to alter your body composition and lose unwanted fat.
Interval Training
Interval training is an effective way to melt fat, because it burns more calories than traditional cardio training. Interval training uses short bursts of anaerobic exercise followed by a longer duration of aerobic exercise to scorch calories. Begin your interval training workout with jumping rope. Warm up with five minutes of jumping rope at a moderate pace. Interval train by jumping at a high speed for 60 seconds followed by a moderate pace for two minutes. Repeat this interval eight times. Following this, perform jumping jacks, high knees and butt kicks using the same intervals.
Jogging in Place
Jogging in place can be an effective way to burn calories and reach your weight-loss goals. Doing this with intensity increases your heart rate and calorie burn. Begin with a light jog for five minutes to warm your muscles. Move your arms as you jog, because the more you move, the greater calorie burn you can create. Increase your speed for 15 minutes. Alternate your jog by completing high knees for five minutes, lifting your knees up toward your chest. Also incorporate butt kicks for five minutes by driving your heels toward your glutes. Aim to jog in place for 45 minutes followed by stretching and abdominal exercises.
Circuit Training
Circuit training helps you melt fat, because it focuses on increasing your heart rate while also gaining lean mass. The more muscle you have, the more efficiently you can burn calories. Circuit training focuses on six to 10 different exercises, emphasizing the completion of one exercise after another without rest. For example, complete one minute each of jumping jacks, squats, jump squats, butt kicks, pushups, high knees, planks and jumping rope. Rest for two minutes and repeat the circuit three more times.
Member Comments