What is the best home workout without equipment?
Of course HIIT cardio.. If you are looking for a productive and effective training, you are at the right place. With HIIT cardio training, you will accelerate fat burning ensure weight loss and tightening. By training for about 20 minutes, you can speed up your metabolism and burn calories. The combination of cardio and diet is the best thing you can do to burn body fat because they both help reduce fat accumulation in the body. Don’t forget to review your eating habits when you exercise. To lose weight, we have listed the tightening movements you can do at home without the need for equipment as follows.
Note: Although these movements, which are explosive exercises, seem simple, it may be difficult at first because your body is not used to it. If you have never played sports, you can start with 1 set. Then, increase the number of sets and repetitions to get the appropriate form.
Tightening exercises at home
Aim to do 3–4 sets of 10–12 repetitions (reps) of each exercise. To improve aerobic fitness: apply the work / rest ratio. Work for 30 seconds, rest for 30 seconds.
Stand with your feet shoulder-width apart. Lift your left knee up and towards your chest. Grab your left knee and pull it in as close as you can into your chest. Then place the left leg on the ground and repeat with your other leg. Repeat 10-12 times for 30 seconds.
Before you build up speed, it’s important to focus on the motion of butt kicks.
- Slowly bring your right heel to your buttocks by contracting your hamstring muscle.
- Slowly put your right foot on the ground and bring your left heel to your hips.
- Begin to accelerate and do this movement several times by changing the legs.
- You can keep this exercise low impact by continuing for 30 seconds, rocking side to side as you kick back, and keeping your arms stationary.
- As you become more comfortable with the form, you can increase speed and time
If you do the movement too fast, maybe you can fly.
We start jumping with our feet closed and our arms on the side. We slowly jump up, raise our hands above our head, and open our feet so that they are wider than the shoulder. We jump with our legs open and close our legs and return to the starting position.
Start exercising in a push-up position with your arms straight and straight under your shoulders. Your body should form a straight line from your shoulders to the ankles. Tighten your stomach, lift one foot off the floor and bring your knee towards your chest. Return to the starting position and repeat the movement with your other leg.
Start in a push-up position with your arms extended and hands under your shoulders. Feet should be together and your body should be in a straight line from your head to your heels. Switch to the plank position and start the movement by opening our feet wider than the shoulder. return to the starting position by closing the feet again. Repeat for 30 seconds.
Spread your feet shoulder-width apart. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- to 90-degree angle to your hips. Push through your heels and propel your body upwards into the air, extending both your knees and your hips. Bend your hips and knees to land and return back to the starting position, ensuring that you maintain ‘soft’ knees to prevent injury. Repeat for 30 seconds.
Start with your legs slightly wider than shoulder distance apart and arms at the sides. Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle. Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.
One foot forward one foot back. Begin with a move with both legs bent 90 degrees, the right arm straight to the side and the left arm bent, flush with the chin, the right leg forward and left back. Repeat for 30 seconds.