Pumping: Lose weight at home without exercise machines and equipment.

By Sure Tips On Sep 29, 2024

Pumping: Lose weight at home without exercise machines and equipment. Half an hour of intense cardio for those who want to lose a few extra pounds.

This workout consists of cardio exercises that do not require any equipment and still give your muscles a good workout.

Due to the interval format, you will perform the complex at a high pulse, which will help you burn a lot of calories. And thanks to strength exercises with your body weight, you will not only help your body get rid of fat reserves, but also strengthen your muscles.

What’s more, the intervals can be adjusted to suit your fitness level, so over time you can lengthen your workout, make it even more intense, and still burn a lot of calories despite your habit.

How to perform the workout

The complex consists of the following exercises:

Running in place with a lunge.
Lying down and squatting.
“Skater”.
Jumping with a turn.
Walking in plank position.
Fold with change of legs.

If you are just starting out, do each exercise for 30 seconds and rest for the remainder of the minute. After completing the circuit, rest for 1-2 minutes and start again. Do two circuits.

If you still have some strength left at the end of your workout, next time try working for 40 seconds and resting for 20, and gradually add one circuit at a time until you reach five.

This workout will take 35 minutes and will be a great alternative to a quiet cardio on a treadmill or exercise bike. You can repeat it 3-4 times a week, with a day of rest between sessions.

How to do exercises

Running in place with a lunge

Perform three leg changes while running in place. Raise your knees high and land on your toes — don’t put your heels on the floor. Then lunge back with the leg that was left on top after running in place. You don’t have to let your knee touch the floor, but try to squat down lower.

Rise up from the lunge, bend your back leg at the knee and bring it forward. Repeat from the beginning, only now lower yourself into a lunge with the other leg.

Push-up and squat

Lower yourself into a squat until your thighs are parallel to the floor. From this position, bend over and place your hands on the floor, then jump up into a push-up position. Make sure your lower back doesn’t sag, and keep your abs tight.

Jump your feet up to your hands again and lift your body. Stay in the squat position, do not straighten your legs. Hold the position for a second and go back to the push-up position. Alternate these positions.

If the jump escape seems too difficult, try a simplified version – place your feet one at a time, both when going into the push-up position and when returning to the squat.

Skater

Jump from side to side, accompanying the movement with your arms, as if you were skating. Make sure that after the jump, the leg you just pushed off with moves back, behind the supporting leg.

To start, move in a small range, and increase it over time – try to jump further to the side. And move energetically.

Jumping with a turn

Jump sideways and go into a squat, bend your body and touch the floor with your fingers. Then jump higher, simultaneously turning 180°, and go into a squat again, bending and touching the floor. Continue in the same spirit, with each jump turning into a new position.

To start, you can jump with a 90° turn – orient yourself by the corners of the room. You will do the first squat facing the corner to your right, then turn to what is on the left.

Walking in plank

Get into a push-up position with your abs and glutes engaged . Step your right arm and leg to the right, then do the same with your left arm and leg to get back to the starting position, but to the right of where you started.

Lower your right and left forearms to the floor one at a time, then rise back up to a palms-up position. Do the same on the left side and continue until time runs out.

Fold with change of legs

Lie down on the floor, stretch your arms above your head. Bend your right leg at the knee and lift your body, coming into a sitting position. Direct your straight arms forward, as if you are reaching for something.

Return to the starting position, change legs – straighten the right one and bend the left one, and repeat the fold . Continue, alternating legs every other time.