The Best Beginner Home Cardio Workout For Fat Loss
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- เผยแพร่เมื่อ 7 ก.ย. 2024
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Hey everybody! It's coach Jonny Catanzano here and today I'm going to run you guys through a really nice, beginner's style, at-home cardio workout.
So this workout is going to be intended to help you burn fat, but this can also actually help you build muscle. What we're going to do is a combination of 6 different exercises...and combine them together to make one "super routine", or HIIT routine.
When you have short, extended bursts of high-output energy followed by a rest period, the body operates a little bit differently than when you go and run on the treadmill for an hour. With the kind of workout, your body is actually using your stored body fat to produce energy, whereas if you're jogging for an hour, your body is using a lot of oxygen.
Now when you do this workout, you want to move as swiftly as possible from exercise to exercise, and then use that rest period at the end to recover. That's how you get into that High Intensity Interval Training, which is better for burning fat.
Are you ready? Let's get started!
Fat-Loss Cardio Workout:
2:32 Jumping Jacks x 20 seconds
Stand tall, feet together, hands at your sides. Quickly raise arms above head while jumping your feet out to the sides. Immediately reverse the movement to jump back to the standing position, hands at your sides.
2:53 Lying Leg Raises x 20 seconds
Place hands on either side or under your glutes with your palms down. Keep legs extended, straight, with knees slightly bent but locked raise your legs.
3:14 Russian Twists x 20 seconds
Legs ben at the knees, elevate your upper body so that it creates a V-shape with your thighs. Keep feet on floor or lift for added difficulty. Hands together, contract abs and twist from side to side.
3:33 High Knees x 20 seconds
Stand up straight and place feet hip-width apart. Quickly drive knees up in a running-in-place motion while pumping arms.
3:51 Mountain Climbers x 20 seconds
Begin in a pushup plank position, with weight supported by your hands and toes. Bend knee and bring up towards the chest, quickly reversing the positions of your legs, extending bent leg until the leg is straight and bringing opposite bent knee into chest.
4:13 Bicycles x 20 seconds
Lie flat on the floor with your lower back pressed to the ground, contracting abs. Place hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, bringing opposite elbow to meet opposite knee. Do not pull on your neck.
Repeat routine 3x with 1-2 minute rests between rounds.
As always, be sure you keep it locked in here at SixPackAbs.com!
Best,
Jonny
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Hey everybody! It's coach Jonny Catanzano here and today I'm going to run you guys through a really nice, beginner's style, at-home cardio workout.
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That's great! Love seeing! Adding this to the end of my lifting routine. Great stuff!
VERY NICE. I've been looking for something like this to get started on cardio
We did almost the exact same routine in the Marine Corps in the 90's when we were getting smoked on the quarter deck. Only thing missing are push-ups until the DI's got tired of counting. Good stuff!
Great circuit, Keep them coming!!
Thank you for refreshing me those simple exercise I know it's not simple but it's worth it
This is awesome, I'm looking for easy way to get started. I can do these things. It makes me feel so much better. Thank you.
Really looked this video, just what I was looking for
Thanks for this just what I was looking for
I’m changing up my workout this week to a 4 day upper/lower split and looking to add this into my training. Would this be something to do specifically on a couple rest days, or could I add this in after my workout? How many days and minutes could I do if this if I did it only twice a week on rest days(longer session, 30 mins or more), or 4 days a week after workouts(shorter session, 10mins or so)? Love your videos!
Way better than all of the intense workout stuff
Great home workout😀💪🏻
Awesome vid bro! I'd like to ask you, what's the downside of doing this for, let's say, 30-45mins?
I love the video
This is great! Could use some tips on the subject of cardio vs heavy lifting workouts. What is more important and is cardio a necessary thing if you don't have any fat to lose and r just trying to gain weight.
i cant remember the last time i saw johnny in a video its been a while
Blood is flowing i can feel it
This what I like.
Yes more
Would this be a routine that you would do 3-4 times a week?
I'm 15....been working out since 12...um...do I consider cardio? Or muscle? I'm skinny anyway...but I like the low body fat percentage thing. From experiance I've been more tired...alot, during doing intermittent fasting etc.....so I might effect my learning..stick to weight?
how many calories can i burn with that routine? im 75 kg
I like it
Johnny♥️😀