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Top Home Ab Workout to Get that 6-pack Abs in just a week!

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The home ab workout is the exercise of many individuals who want to get that six-pack ab. Yes, believe it or not, you can achieve the six-packs ab by doing the home ab workout. One of the many places to carve up the core can be made possible at home.

The home ab workout does not only focus on your core, but it can also aggravate other muscles to increase mass. The exercise does not only affect certain areas with fats. But the home ab workout will focus on your core muscles. Other muscle groups that will be affected by it are just bonuses.

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One thing I learned about the home ab workout is to workout more with proper eating. HIIT, for example, is a good workout if I want to get rid of my body fats and build muscles at the same time. With this, I would lose weight. But, it is not simple actually with all the temptations and occasions. Also, core muscle workout is another challenge, but this is what my body needs. 

In my case, I strengthened my muscles so it will be strong enough for more ab workouts. There are different types of at-home exercises, but it has a single goal only. That is to strengthen our core muscles from all angles and focus on function rather than flexion. It will lower the risk of a back injury.

A warmup is needed to begin with the workout. The warmup is a prerequisite for each activity. A five-minute exercise will strengthen your training and give you a good start. My warmup before the home ab workout is pulling my navel toward my spine. It will look like I am bracing myself. As simple as that, it will activate my muscles for the workout.

Essential Home Ab Workout

The Powerhouse

Workout at home is significant because it will improve good posture while being stuck at home. Unlike hitting the gym, when you are doing training like a powerhouse at home, you will only have limited time and space.

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To achieve the results of the powerhouse ab workout, you have to perform 20 repetitions of renegade rows using a dumbbell. Repetitions should be on each side using each arm to do a dumbbell overhead press with a twist.

Then you can do the split squats for each side for 8 repetitions. While the walking lunges in a dumbbell suitcase routine should be made in 30 repetitions.

Speaking of the dumbbell, you can perform the dumbbell lateral raise with single-leg squats on each side. Just make 8 repetitions should do the trick to work on your leg while your hands have weight lifting.

The No-Crunch Workout

Yes, it is possible to do a home ab workout without the crunch. Even no-crunch, your entire core will be burning way more than your abs. So THREE rounds of the following will do it.

Perform 20 repetitions of bicycle crunches with your dumbbell overhead. Make sure you will hold the weight just off the ground but do not touch it.

Top-Home-Ab-Workout-to-Get-that-6-pack-004Then, you can also do some pushups. It will work as the home ab workout. 10 counts will be enough for each routine.

Side plank is another option that I am doing. A minute of it can change a lot. You can do it with dumbbell flyes. Just hold a dumbbell on each side. Series of plank can be done in many positions. Forearm plank, right and left lifting, right arm and left arm back to hip, and forearm plank, among others. 

The Cardio for Core

If you need a high-energy workout? Then this home ab workout is what you need. Three rounds of the following circuit will keep your blood pumping. High energy workout like lunges, climber, and burpees are some of my favorites to increase muscles at my core—the routine consist of 20 skater lunges, mountain climbers, and burpees.

The Standing Core Muscles Workout

One of the home ab workouts that can make a big difference is the standing ab workout. It is a core workout that can be easily performed. For the standing ab workout, you can do it at home with three rounds of each circuit.

Jcswr3ghThe first routine you can perform is dumbbell chops. 20 repetitions of this, and you can follow up with a plank. A plank with knee-in can be done on both sides. But hold the position for 5 breaths before switching the other side.

Then you can do lunges. Forward lunges are a circuit that you can perform for the standing ab workout.

The squats are another option. Using a dumbbell, you can do a lateral raise at home. Complete the 8 single-leg squats on each side. Also, with the dumbbells, you can perform the overhead press. 12 repetitions will work effectively. Make sure that both hands are holding a dumbbell. Then swing it like a kettlebell. It is a bonus workout.

Bodyweight Abs Workout

The home ab workout can be done without equipment. Three rounds of this circuit will give you a satisfying result. Some home ab workout that no equipment needed can be done by doing butterfly kicks, crunches, Russian twists, elbow-to-knee crunches, butterfly sit-ups, and side to side knee drops.

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Resistant Workout

Some of the home ab workouts make your body to be flexible, especially when moving forward. So resistant training is essential for your core muscles to develop. Exercises like superman, dumbbell pullovers, and forearm planks will improve your resistance. 20 repetitions for each, and you will gain more resistance.

The side planks can also give you more strength to resist. 2o leg pendulums on each side with reverse crunches will do the trick. For the reverse crunches, make sure your face down and your hands are behind the head while raising your chest off the ground.

The Deep Ab Muscles Workout

9de4gfw3fThis ab workout has only a single objective, and that is to deepen the ab muscles workout. The three rounds of the supine reverse crunches with an overhead dumbbell can hold the weight. Raise your legs to do a reverse crunch. 

Other workouts that you can perform are the bicycle crunches and inchworms. These workouts can deepen your core muscles. For the bicycle, it will allow your legs to full extent while the inchworms will help you hold your plank position briefly.

You can add the knee-to-shoulder knee-to-ins and knee-to-opposite shoulder knee-ins to create more ab muscles.

The Circuit for Core Muscles

At home, you can perform circuit exercises. With three to five rounds, you can also add a dumbbell pullover and bicycle. Make sure your legs are extended. It will allow you to perform the forearm plank correctly. In this workout, you have to do a 20 side-to-side hip dips. This ab home workout will build more core muscles.

The Rotational Power Workout

How about twisting for your home ab workout? Twisting is an advanced technique but will surely give you how to control a twist. After a warmup, do 2 rounds of the following circuit. 

REgfewfdaqPerform lunges while holding dumbbells on each side. Then twists both slowly and bring the weight across the front knee carefully.

You can also perform pushups with your straight-arm side plank. Do this routine for 10 repetitions. Then continue with the side plank. This routine can be done in 15 repetitions of forearms on each side.

Another workout you can have is the dumbbell chops. On each side, you can perform 20 repetitions. For more difficulty on this one, create a side to side staggered feet to bring the weight back up. Make sure you are in a 180-degree position before chopping again. 10 repetitions will enough to develop core muscles.

Sharing My Thoughts

Finally, the home ab workout is a good thing, so developing ab muscles will be easy to be done and achieve. In my case, I have done this many times, and I think it has been significant. Of course, diet and exercises are the pair to achieve the 6-pack ab.

Best Ways to Exercise at Home-Most Engaging Workout with No Injury

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Best ways to exercise at home are essential in our lives more than ever since gym closures are one of the protocols in this quarantine time. However, it should not be an excuse for you to skip exercising. Remember that exercising is one of the things that our body needs to prevent symptoms of coronavirus and other diseases.

The best ways to exercise at home can be in many forms, and there can be various routines you can follow. Still, I will discuss some simple and effective ways to do exercise at home. Since you will do exercise at home, the first thing is to consider suitable the area at your home and the and equipment you will be using. Not to mention your capacity to perform and discipline to strictly follow the schedule of exercises at home is a vital issue to make it a success.

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Yes, it will be inviting for you to sit and enjoy watching Netflix that you almost forgot to move around and exercise even a little bit. The best ways to exercise at home should be on schedule. 

Take it from me; my gym schedule is always Saturday to destress and increase emotional balance and improve healthy hormones. But this time of the pandemic, I almost forgot my schedule of exercising. The result? Well, it was devastating.

But it was not a long term effect since I found some options to do a workout at home. These exercises helped me to overcome anxiety and depression. It builds up positive hormones and prevents me from different diseases. 

So here are the best ways to exercise at home. Aside from it will keep your system up and going, these exercises are free, and you can do it without exposing yourself outside.

Engaging Best Ways to Exercise at Home

Small Equipment

JmpdfjRopdassfIf you are like me and always looking for a workout at home using small equipment, I think you should try these workouts.

In my case, since staying at home is the new norm, I tried aerobic, resistance, and exercises for flexibility.

For aerobic exercises, I use jumping rope since we have a porch where I could hop, skip single footed, side to side, running, big jumps, or swinging the string in reverse.

Then I used some bodyweight, of course, the weight should be compatible with what I could carry out. The weights are not necessary. As long as I feel my heart elevates to a certain level and maintains the intensity.

When using resistance bands with weights can add tension, so it will be harder to move the loads. Dumbbells and kettlebells are the best equipment to do with resistance bands. Doubling the pressure of this equipment will give the weight.

At the end of the best ways to exercise at home is self-massage and stretching. It will improve the flexibility of the body.

Virtual Training

Best-Ways-to-Exercise-at-Home-Most-03Staying indoors is not bad for some people as long as internet connections are around. Now, it is one of the essentials and has many advantages. Like for instance, online workout. I got my routines just by watching videos online that give out options on how to do the best ways to exercise at home. It works for some individuals doing a workout at home before the pandemic. And I know it by now why some people are hooked in workouts at home. For this reason, video tutorials for workouts are useful and easy to follow. There are also plenty of exercises to choose from. 

There are also custom training and nutrition plans that you can adopt coming from a professional trainer. Going to a gym will make a difference for sure, but following the schedule will improve discipline and commitment to workout.

Performing circuits is another option if the equipment is not available. Circuits are workout after another workout with repetitions on each set. It involves the whole body and the core while doing this workout. And as you increase the phasing, the body will feel the pressure and tension will become harder and rising.

Body Workouts with no Equipment

First of all, before doing a workout at home, start with no equipment, make sure that all considerations are checked.

To some individuals in self-isolation, pregnant, or with underlying health conditions, consultation with your doctors is essential beforehand.

You see, to be successful in the best ways to exercise at home, strength and balance exercises are essentials. Muscle strengths are needed to increase repetitions and performance of workouts like yoga, resistance training, and other activities at home.

In this pandemic battle, individuals in isolation at your home should not be a hindrance for you to workout. Instead, it should motivate you to move and perform movements and activities. 

These exercises also improve your health conditions while quarantines are being imposed. The long term effects of the coronavirus cannot be reversed instantly. It will take a long process for the body to process the changes. Well, it is inevitable.

So here are the best ways to exercise at home without using equipment and not injuring yourself.

First is the tricep dips using chairs. 

trcepschrThis workout needs a chair at home. While sitting on the edge of the chair, hold onto it with your hands. Preferably onto the front of the chair and place your feet out in front of you. Make sure to have legs either bent or straighten as long as your elbows are in a 90-degree angle before pushing back up.

Second is the top press-ups using the table.

Other than the chair, you can use the table. The incline press-ups using a table are one of the most natural furniture to use compared to bed, chair, or even a wall. Now, for the table, your hands should be placed on it while your legs are stretched behind you. Please make sure they are straight out nicely. Then lower your weight, but keep your elbow tight to your body and press back up. 

The third is squatting using your room wall.

As I said, plenty of time and things to do inside your home, so using the walls in your room is a thing. So, begin to lean on it and sit against it. Imagine that you are sitting in a chair at a 90-degree angle.

Sharing My Thoughts

The best ways to exercise at home have no real secrets. Every workout and exercise needs discipline and motivation to do the routines correctly. Of course, there are safety measures to be first checked before each workout. 

Body Shape Workout at Home: Effective Exercises for Fat Loss!

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The body shape workout at home will blow away your mind if you are wondering how to get to the gym now that a pandemic crisis is ongoing. Exercises at home can allow you to stay in shape and maintain to be physically fit. Yes, it is possible to have your body shape workout at home.

The body shape workout at home can give you a daily sweat like you used to have when kicking the gym. Now you will be asking what the exercises you can do for shaping your body are. 

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There are many workouts for body shape, and you can do it. I suggest you should start with basic since it is the beginning of your daily routine exercises. 

As for me, my first try of the body shape workout at home is not that easy. I faced difficulties perfecting the routines. But guess what, I overcame it after a while. My body got used to it, and with the daily routine, it changes my body shape. No more body fats and cellulitis are awkward while wearing shorts and mini skirts. 

The difficulties that I faced for the first few weeks are mostly about the time and familiarity of the movements. So I looked into different methods on how to perform body shape workout without getting injured.

How to Do Effective Body Shape Workout

Now, before getting started, there are a few things that you need to prepare and consider.

First, you need to have enough space, such as your living room. Also, you need to see if you have some substitute for equipment for the workout you will be engaging in. 

Deadlift

Body-Shape-Workout-at-Home-Effective-05I know you are familiar with the deadlift terminology. For the body shape workout at home, you want to try the single-leg deadlift. This workout is best for the body as you will be working your back, especially the glutes, hamstring, and back muscles. Also, this exercise improved balance for women.

To perform:

  1. Your starting position is standing on your left foot while holding a pair of dumbbells.
  2. Then lift your right foot behind you while bending your knee. This position will make your right lower leg parallel to the floor. Make sure that you keep your core engaged and your chest up during the entire movement.
  3. Next is to bend forward at your hips while lowering your body slowly. Do not push yourself in this position. 
  4. After that, push your body back to your starting position. While doing this, use your glutes to push your hips forward. Repeat this workout for 10.

Plank

Aside from deadlift, you can perform a plank. This body shape workout targets your deep inner core muscles or the abs muscles. The side plant is a good exercise that will stabilize your spine and power your workouts.

To perform:

  1. Start this workout by lying on your left side with your knees straight.
  2. Then prop your upper body on your sides with your left elbow and forearm.
  3. While in this position, raise your hips until forming a straight line from your ankles to your shoulders. Be still in this position for 30 seconds. As you progress, you can add up between 45 to 60 seconds per side.
  4. Afterward, turn to your right side and repeat from the beginning. 

Push Up

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Do you want to burn more calories than performing a side plank? Well, doing a pushup workout can make your entire body move. The muscles are working to burn more calories and body fats. This exercise trains your body to function in a pattern that improves performance for the whole duration of body shape workout.

To perform:

  1. Your starting position is your hands and feet on the floor. The distance should be more extensive than your shoulders but in line. The feet are close together.
  2. Then keep your hips lifted, and your core braced the entire time. While in this position, lower your body until your chest nearly touches the floor. 
  3. After that, push yourself back to the starting position. Fifteen repetitions can make the perfect push up workout for you.

High-Intensity Interval Training

This workout will need more of your power and strength. High-Intensity Interval Training or HIIT is one of my favorite exercises. For women, there are different levels, and this time we should start for beginners. So you would ask why HIIT? This workout will only need a shorter amount of time or a slow endurance exercise. But performing HIIT should only be twice a week or alternate with your other choice of body shape workout.

In HIIT, you will need cardio equipment like jumping rope, treadmill, bike, etc. Then for the duration, you can perform 3 minutes, but it will give you only half of the maximum effect. Other options are like 20 seconds for a 75% max effect and 10 seconds for the 100% max effort. You can repeat it ten times.

Step-Ups

sfO4NGl5Rmh5weqgsdStep up targets the muscles of your glutes and hamstrings. It creates more muscular legs and a tighter booty, which makes this workout one of the best exercises. The body shape workout performing the step-up required an excellent knee resistance. 

To perform:

  1. Your starting position is standing in front of a bench. Then place your left foot firmly on the step.
  2. While in this position, keep your chest up and your core engaged the entire time. By pressing your left foot into the step, it will push your body up until your left leg is straight.
  3. Afterward, lower your body back down until the right foot touches the floor. Do ten repetitions per side. Make sure you will not lose the balance and avoid leaning too forward or backward.

Bridge

Body shape workout can be seen in your glutes and back muscles. Perfect leg workout for women helps to create sculpted butt. But, the bridge workout will improve this exercise.

To perform:

  1. Your starting position is lying on the floor, face up with the knees bent. Make sure your feet stay flat on the floor.
  2. Then raise your body to form a straight line from your shoulders to your knees.
  3. While in this position, lower your body to go back to the starting position. Do 20 repetitions for this.

How does it affect our bodies?

Performing the body shape workout it will give your body movements and a lot of cardio. Following the routines will help you lessen the tension and schedule the perfect body shape workout.

The cardio workout will help you lose fat faster than other exercises. It also helps build strength. When you do workout for your core and lower body, you are building power for your entire body.

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While doing the workout for your perfect body shape, make sure that your movements are focused on the target muscles. Also, you can perform other exercises alternately. It will prevent you from getting boring.

To work out your lower body, make sure you are performing lunges and high knees to get the best result. It will also train your body on how to achieve balance. 

For the core, the workouts for this muscle group do not require equipment. These kinds of exercises are the easiest to perform at home. Since no equipment is needed, you can perform variations of the workouts for the core. 

To increase flexibility, you can perform several yoga poses. Yoga calms our muscles and improves brain function. With this, it also benefits our digestive systems and boosts immunity.

Sharing My Thoughts

Each body shape workout has effects on our body. Regularly doing it increases muscle mass and helps our body lose body fats. An at-home workout is an excellent alternative to doing exercises in the gym. It is also more convenient for the reason that body shape workout at home will give you the perfect sweat.

Yoga HIIT Workouts – The Best Combination of Exercise for Better Results

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Yoga HIIT workouts, or high-intensity interval training, are a combination of yoga poses and high-intensity interval training (HIIT), which strives to achieve better results. Do you know the feeling of intense for your heart rate yet satisfying? This combination, yoga HIIT, can give your body a difference from inside and out.

Yoga HIIT workouts are intense routines, which include cardio, running, weights, and yoga poses. For some, yoga is a lame exercise compared to weight lifting and cardio workouts. But hear me out, I have tried the yoga HIIT workouts to build strength and noticed the results.

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The results I got when doing yoga HIIT workouts are far from what I have imagined. The visible results I have seen gave me the courage to do more and continue as regular exercise.

So, where did I learn it? At first, I admit to encountering different troubles and difficulties. Especially doing the intensity interval training at the hips, arms and legs, it will give your heart rate a jump start like a ball bouncing on the ground. Adjustment of the body like your arms and your hips, with the strength and coordination, are the first you will meet.

If you notice your body in the difficulty of breathing, rest for one minute, inhale and exhale to five breaths, and return to your starting position. Look and feel the amount of time you will be spending if you are doing a downward dog exercise to the floor.

My first try at yoga poses at home were beginners’ moves. With the help of video tutorials, I managed to perform different poses. Then I started looking for another set of workouts. I started looking at cardio conditioning and strength exercises, and there I came across the HIIT.

So when I am already doing HIIT, I include yoga poses as cooldown routines. It is the right combination if you want to relax your body after the cardio and strength workouts. Other than cooldown, I also tried doing yoga poses as a warm-up to HIIT. Guess what? It works perfectly, and I never regret doing yoga HIIT workouts.

So why do the yoga HIIT workouts?

The yoga and HIIT workouts are the opposite. As you can imagine, I explained that I applied yoga poses as warm-up and cooldown to prevent injuries. You must listen to what our body needs. Is it strength or cardio or just basic yoga poses? Can you do it if you switch your legs then switch sides? Can you calculate the percent of your maximal heart rate to build strength and return your entire body and go to starting position without injury?

Knowing this is important to get the benefits from your yoga routine by integrating calories on each exercise for cardio yoga workout. The workout consists of the sequence and practice of different exercises such as lunge and plank using equipment like kettlebell can burn fats, and increase stamina and the flexibility of muscles.

But sometimes, those who performed yoga develop injuries. And you know why is that? Wrong pose and you ta end to push your body too hard at the first session.

When I first did the yoga HIIT workouts, I practiced being careful, especially during the first session. It is essential to find the technique. Proper breathing is necessary to do the yoga HIIT workouts successfully. Keeping yourself calm will help you perform the yoga HIIT workouts.

So how can you manage if you do HIIT workouts from the beginning?

For some that HIIT workouts have been the exercise, in the beginning, it will not be easy to adjust to a new workout routine. It is like the opposite of what I did, and since I am aware of how a yoga lesson can make to your body, here are the yoga poses you can do.

The Warrior II

Warrior-II432For some that HIIT workouts have been the exercise, in the beginning, it will not be easy to adjust to a new workout routine. It is like the opposite of what I did, and since I am aware of how a yoga lesson can make to your body, here are the yoga poses you can do.

So how would you do it?

  1. Stand back with your left foot into a wide stance.
  2. Turn your left foot in 45 degrees while opening your arms.
  3. With your arms open, put your right arm forward in line with your right toes then your left arm behind you.
  4. After that, bend your right knee to lower your hips. Make sure you keep your back leg firm and your back straight.
  5. Then reach through your fingertips to opposite walls and stay still for three to five breaths.
  6. Repeat this on the other side.

For more advance of a yoga pose, you can do the following:

  1. While your both feet parallel to the short edges of the mat, inhale and stretch your arms overhead.
  2. Then exhale and swan dive into a forward fold. Make sure your hands do not touch the floor. You use a yoga block.
  3. While in this position, shift your weight in the center of your feet. Slowly, lift your kneecaps, and release the crown of your head toward the floor.

Eagle Arms with a Twist Yoga Pose

eagle-arms-forhips-t564There was a time when I needed to have a good stretch with my shoulder and upper back. HIIT workouts, when you are not used to it, you will need a good stretch before and after the session.

  1. Stand as your starting position while bringing your left arm under your arm. So the position of your elbows is hooked.
  2. Then slide your left palm up to your right palm.
  3. After that, inhale and lift your elbows. Make sure you exhale and fold forward your elbows toward your belly button.
  4. Repeat the breathing five times and switch your arms.
  5. Then from the fold, place your left hand under your head on the floor or a block.
  6. Inhale and lift your right arm toward the ceiling. Make sure your right hip is not reaching up or back.
  7. With your strong legs, maintain as well your breathing pattern about five rounds and switch sides.

Tree-like Yoga Pose

Yoga-HIIT-Workouts-The-Best-Combination-03Like other yoga HIIT workouts, you can do a pose called a tree. A tree-like yoga pose is a challenging routine. I tried this one time to work on my core stability, balance, and strength. It also helps to keep my hip and chest balanced. When I achieved the results, I started to include this pose once in a while during my yoga HIIT workouts.

  1. Your starting position is standing tall, your thighs and abs are engaged.
  2. Then shift your weight to your left leg and bring your right foot into the side of your left ankle. Make sure you avoid knee joints.
  3. Afterward, bring your hand to your chest and lift them over your head slowly. It will look like branches are growing toward the sun.
  4. While doing this, make sure your left thigh is engaged and lift out of your left hip.
  5. Then relax your shoulders while standing tall and uplifted.
  6. Try holding your breath 3 to 5 times before switching the legs.

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Bridge Yoga Pose

If you want focus strength to your legs, glutes, and back, try doing the bridge yoga pose. This pose will open your front hips and chest. How to do it?

  1. In this yoga pose, you will start by lying down on your back while bending your knees to put your feet on the floor.
  2. Then, stretch your fingertips toward your heels and take a gaze towards your knees.
  3. Inhale and begin to lift your hips, one at a time. It will keep your shoulders on the floor.
  4. Exhale while lifting your chest and hold your breath for three to five times.
  5. Then roll down to your back and repeat twice for the best result.

What can we say about it?

Yoga HIIT workouts are the exercises you should do if you want to achieve the best results to get physical fitness and improve mental health. Strength and balance are essential for daily activities. Combining these two exercises, you will gain more benefits than normal HIIT or yoga workouts.

Strength or Cardio, which one provides Best Results for Mental Health?

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Strength or cardio – this is the common question of those anxious individuals who love to workout. These two kinds of exercises can give benefits to your body over time. So it is essential to know what it can do to your body.

Strength or cardio – you do not need to worry too much because these two have unique benefits. But if you want to improve your mental health, I suggest you should consider doing cardio exercises to increase brain functions.

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Cardio workouts are more favorable to increase mental health. Exercise for strength includes weight lifting. But make sure that if you do weight lifting, you know your capacity to lift. The workout you are going to do connects your muscles to your brain so you can assess if you are strong enough to do some strength workout.

If you want to know better about the mental benefits of cardio workout, you should know how it transforms simple exercise to benefit your brain. Choose what activities are suitable to increase your mental capacity.

Now, let us focus on what exercises can be done to benefit your mental health. Knowing both strength and cardio exercises will give you a better overview of activities that you can try.

What are cardio exercises?

Strength-or-Cardio-Workout-002So first, let us look into cardio exercises. Cardio includes running, and according to study, running can help you clear your mind. It increases positive mental results to forget dilemmas and worries.

I try doing cardio exercises when I want some peace of mind. For instance, doing aerobic exercises help me improve blood circulation. We know that proper blood circulation helps our brain with more oxygen.

It can be recalled that increased oxygen to our brain clears our mind, improved focus, and disregards overthinking or anxiety. Depression is a common issue among us, so that proper cardio exercises can lessen negativity.

Between strength or cardio workout, how the latter exercises help our body?

There are links between exercises and our brains and to be specific the cardio exercises. I am amazed by how the exercises are linked with mental health. But looking into some readings, I encountered the following studies on the difference in strength or cardio exercises.

It releases endorphins and binds endogenous opioids.

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Based on the endorphin hypothesis, cardio exercises increase our overall health, from physical to emotional to mental health. How does this happen? It is the result of the release of endorphins to receptor sites in the brain. Also, doing exercises make several subsequent binding of endogenous opioids.

It boosts overall health.

In my experience, I see the difference between exercising before and after and how it affects our life. Boosting our overall health is one of the right reasons why cardio exercises are essential. When you do this exercise, your body temperature will start to elevate, and every time you move, you will feel the blood rushing into your veins.

It distracts negative thoughts and refocuses your senses.

There have been studies that I have read about strength or cardio exercises. And what amazed me is the fact that cardio exercises like running, walking on a treadmill, and meditating can decrease stressful stimuli and feelings. It redirects your focus on things that can help you to be more optimistic.

It increases self-esteem.

I think that any of these exercises, strength or cardio, the most important is the health benefits that we can have. Finding the real power and making our physical and mind to be fit, there is no doubt that cardio exercises are what we need to do. I, for example, have been doing a routine activity that suits my schedule. Also, I have checked my capability to do workouts to test my agility and balance. And if I am feeling stress, perform the exercise to lessen it and increase my happy hormones.

Meanwhile, strength exercises give us some health benefits as well.

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In my search to find what are the health benefits of strength training, there have been some studies showing significant results of lifting for mental health. Here it goes.

It addresses depression.

Like cardio exercise, strength exercises help reduce symptoms of depression, especially among adults. Also, I did some low to moderate intensity strength training, and I found out that it changes something in my body and mind. I tend to think less of negative thoughts. So I imagine what about depression. So I want to believe how it helps those individuals who manage to perform mild to moderate depression?

It improves brain function.

Like cardio exercises, studies showed that strength exercises could improve cognitive function. Especially for adults, it enhances the decision making of a person and the focus on an issue or matter. Brain training is not enough to improve reflexes and other cognitive functions. The practice of coordination and balance help the brain to function as it should be.

What can we say about it?

Actually, strength or cardio exercises, either the two, can help our overall health. From physical, mental, and emotional health, these exercises give us excellent results. For instance, when it comes to focusing, these exercises help us to achieve our goal every time we are doing a routine daily.

When I tried it, each session of strength or cardio exercises, there have been many changes. Look closely with each routine and sets, so you will know what to be repeated for your workout.

Assessment of each workout daily is essential to achieve the mental benefits from your workout. It is not really important if you hit the gym or you are doing it at home. As long as you know the proper way of exercising, you will see the difference.

Fasted Cardio Workout: Unleashing the Secret on Weight Lose Exercise

Fasted-Cardio-Workout

Fasted cardio becomes popular because of the recent discovery that it helps burn more calories than eating foods before a workout. Hear about the experts who have been sharing fasted cardio and, like me, for sure you will want to try it.

Fasted cardio has been one of my routines for my workout. You want to know why? It is for a simple reason – doing an exercise without prior eating will help you burn more calories and fats.

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As you will experience, fasted cardio is one of the techniques why I lose some weight in just a few weeks. Of course, I eat healthy foods and stay away from sugar and carbohydrates and increase the intake of protein and fiber. With all the discipline I made to be successful in my workout, I never missed doing fasted cardio.

It is part of my workout. My routines include fasted cardio and several repetitions that will increase muscle mass in certain parts of my body while burning the fats. It is precisely why I love doing fasted cardio, and I want to share it with you.

Understanding Why Fasted Cardio

I am not exaggerating the facts about fasted cardio. Scientifically, it works for me. At first, my body experienced some adjustments. Of course, I am not used to doing workouts without eating before. But I need to see the results in no time, so I need to have discipline and control with myself. It will maximize the burning of fats, which I need to lose some weight. You see, if you have discipline, perfect routine, and repetitions of workout, all the hardship will pay as you targeted.

Let me explain to you what fasted cardio does to our body? How does it change your routine when doing workouts?

Lose more body fats and calories.

jeansbodyfatIt is the apparent result. When you workout with fasted cardio, your routine will increase the burning of fats and calories. As I have studied the effects of fasted cardio, it came to me that there is an increase in burning body fat.

In my workout, I did some aerobic routines, and I quickly felt the reaction of my body. This is because of the higher fat oxidation than working out in the fed state or eating before a workout.

Just to be clear, you do not need to skip your meal totally when doing fasted cardio. The reason why it burns more fat in a fasted state is because of the food you have eaten recently.

Take it from me. I usually do a workout at the end of the day. So I see to it that I ate healthy foods, rich in protein and fiber. I ditch foods with high amounts of carbohydrates and fats. Our body needs more protein for the workout. This nutrient will give the power to perform better and get effective results.

Get rid of the fat cells.

In most cases, which I have experienced as well, I encountered the stubborn fats or the fat cells that make it hard to burn. Hard to imagine? For better understanding, our body is covered by fats that have two types of receptors – alpha and beta. These receptors are the reasons why you have a hard time burning fats.

So what shall we do? To burn the body fats, you will need the right amount of blood flow to your cells, and as you can imagine, you just have to work out. It will make the receptors release fatty acids that build up body fats. In this way, you can quickly get rid of the body fats.

You are asking me how I did it? During my workout, I see to it that I focus more on the parts of my body with less blood flow. These parts of my body need to increase blood flow through the workout. So I guess you should choose the perfect routine to target the body parts which build up more fats.

It gives more comfort to your stomach.

I get it; you might think that fasted cardio can upset your stomach. Well, you got it wrong. Instead, fasted cardio gives comfort to your stomach before and after your workout. Think about it. If you eat before a workout, you will experience discomfort, indigestion, and possible nausea. Practically, you can experience this kind of situation trust me because I did it once or twice. I wonder why, and then I observed that before my workout, I eat. So when I tried the other way around, I felt something strange. Of course, in the right way because it changes the way I feel towards my stomach. Comfort, proper digestion, and a feeling of lightness were the things I encountered.

Achieve the target routines and repetitions.

Most of the time, we failed to complete the routines, and we seldom achieved the repetitions of each session. Wondering why? Something is not wrong with the choice of your exercises nor the food you eat. As you can see, there are many distractions that you may encounter if you lose your focus. For me, I determined my weaknesses, like eating most of the time. Some had advised me to do a workout before my day starts. But I am more comfortable doing it at the end of the day. This is the time I want to unleash my stress and burn calories that I may take too much.

Now, what may be the sideways of doing a fasted cardio workout?

Of course, not all workouts will ideally give you what you want. For instance, with a fasted cardio workout, there are few things I want to share after a while of doing it.

No more HIIT workout.

Fasted-Cardio-Workout-003Note this one. If you are doing high-intensity interval training or HIIT, you might not consider fasted cardio workout. As I am saying, this workout does not require eating before the session. You will be dependable on the nutrients available from the food you ate for the day.

HIIT needs more sugar, and when you do not have enough supply of glucose in your bloodstream, your body cannot handle the intensity of your workout. Given that you have muscles to provide glucose, this is not a good idea because your body cannot oxidize fat. Hence, you will perform poorly.

Take it from me. I did it once, and I do not want to do the same. Maybe you consider skipping HIIT for a fasted cardio workout.

It can lower blood sugar during a workout.

No more questions that if you like nausea during training, maybe a fasted cardio workout is not for you. Most importantly, when you adapt to a new methodology of exercise, give your body some time to adjust. Never expect that your body can efficiently react after you shift your workout technique.

Since you will not be eating moments before a workout, never hesitate to supply your body all the nutrients a couple of hours before a workout. We eat for pleasure and enjoyment, but this should not be an excuse for overeating. For fasted cardio, eating with the right amount of calories is still advisable. No excuses, my dear!

Remember that when I do fasted workout, I am always relying on my body’s stored energy. However, when you experience a heavy feeling during an exercise, you should take a break and get some source of glucose. Aside from protein, you will need glucose to perform well.

Too much stress hormones in the body

My workout routine is not perfect. I faced different problems, and one of those is the increase of my cortisol levels or the stress hormones. I am puzzled because I got easily annoyed the first few weeks after I did fasted workout cardio.

As I observed, I trumped and found out that exercise may be the reason why cortisol levels in my body are increasing. I cannot just believe in this, so as I further read about cortisol, it happened that eating habits can be the cause of why I get so stressed quickly.

According to what I have read, it is because of fasting. Prolonged fasting can lead to increased cortisol levels in our bodies. Higher cortisol levels may promote fat storage; therefore, it will slow down the burning of fats.

However, fasted cardio workout is not about fasting. Take note that you are still going to eat, but you should observe a proper amount of healthy foods as sources of protein and fibers. Hydration is also essential.

What can we say about it?

Fasted cardio can be useful if you perfectly balance your eating habits. No one can gain if you skip eating meals and hitting the gym. Do not be desperate to lose some weight to the point that you will sacrifice eating healthy foods to get nutrients.

Cardio Exercises at Home – Your Solution to Lose Some Extra Pounds!

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Cardio exercises at home are the easiest and most accessible way for your daily dose of use. For busy individuals and professionals, doing cardio at home is one way to burn those calories and excess fat away. And we have what it takes for you to experience cardio exercises at home.

Cardio exercises at home

Cardio exercises at home, however, need the discipline to make it right. Making the proper routine daily will give you a full-body workout in no time. Also, you can burn some more calories in your core area than an ordinary workout at the gym. While at home, you will have no excuse to work on your metabolism. Instead, you will begin to consider and completed cardio exercises at home as one of your daily routines.

You will be asking now, what are the kinds of cardio exercises you can do at home. Of course, running is not an option except if you have a treadmill indoor. Well, you can select the movement for the basic cardio exercises at home and consider it doing. You don’t need to have all these for your routine at once. But you can make plan exercises to schedule your workout.

But when time is limited, and you only have less than 30 minutes, you still have a choice to do workouts at home. How does it work for your muscle?

Cardio exercises less than a total of 20 minutes can be performed, believe it or not. All you have to do is follow the following simple steps.

  1. Warm-up using some movements four times
  2. Afterwards, do some primary circuits where you can give one minute, without resting in between of your moves.
  3. Then you can rest for one minute before repeating the primary circuit twice or until you reach your limit.
  4. You can finish each routine with a cool down like yoga.

Now you are wondering what you should do before these exercises?

Do some warm-ups.

In any fitness, warm-ups are essential. It will prepare your body for the intensity of the routines you will perform. There are different kinds of warm-ups that you will find listed here.

The Reverse Lunges

The reverse lunges warm-ups can be done in simple steps.

  1. Your starting position is taking a big step back with your left foot while bending both knees to lower into a lunge position.
  2. While doing this, make sure your right knee is above the ankle but does not go too far beyond your toes.
  3. Then return to the standing position by putting your right big toe in front.
  4. You can repeat this warm-up for 10 times while your chest up the whole time.

 Squats with Arms Overhead

The warm-up in a squat position with your arms overhead can make your body well prepared before your workout for the day. How will you achieve it?

  1. You can start by standing with your feet in a hip-width apart, and your arms are up. Palms are facing each other.
  2. Then bend both knees and shift your hips back like you are sitting in a chair.
  3. Move your shoulder blades down and back.
  4. Afterwards, you can return to your starting position. You can do 10 repetitions.

Plank using Shoulder Touches

Who would have thought that by doing plank positions, you are doing a proper warm-up for your body? In this warm-up, the approach will use planking.

  1. To begin, you will need to make a straight-arm plank position with hands under your shoulders directly. Make sure you form a straight line from neck to feet.
  2. Then touch right hand to left shoulder without moving your hips.
  3. Afterwards, bring your hand back underneath the shoulder while touching your right shoulder with your left hand.
  4. Repeat this 10 times on both sides.

Move to Main Set

After doing some warm-ups, you are now ready for your main set. It is what we call the highlight of your exercises at home. Warm-up, though it starts the heart pumping and your muscles stretched, is not enough to burn calories and make your metabolism faster.

To make this possible, you will need to do some main sets to start your weight loss plan.

Mountain Climbers

Mountain climbers’ main set is a cardio workout that moves your entire body. By following the below steps on how to perform mountain climbers, you will burn the target amount of calories you should do.

  1. For this main set, the starting position is making a plank position while your arms are in straight form with your hands directly below your shoulders. Make sure your body forms a straight line from the neck to your ankles.
  2. Then, you should lift your right foot and put your right knee into the center of your body. While in this position, switch legs from the left knee to the center of your body.
  3. Just make sure that your hips are on the level of your shoulders above your wrists.
  4. You can do this main set for a minute.

Burpees

So how burpees work if you will do it just at home? Well, it is not as complicated as you will imagine.

  1. Your starting position, you are standing with your feet apart in hip-width while bending your both knees, swinging your arms back and high as you can.
  2. Then, put it down softly and bend your knees as fast as you can.
  3. Place your hands on the floor in front of you and jump your feet to get back in your plank position
  4. Now, you can lower your chest in a position to perform a pushup and jump both feet back in and stand.
  5. Then, jump up immediately to repeat as many as possible for a minute.

Squat Jumps

Squatting and jumping at the same time is one of the exercises that will help you burn more calories. So, you can start doing it with these steps.

  1. To begin, you can stand and make your feet apart in hip-width.
  2. Then push your hips back and bend your knees lower just like you are going to leap.
  3. After jumping, you should land carefully to go into a position of squatting down and ready to jump again. If you want to jump higher, you can use your arms.
  4. Do this for a minute.

Skier Jumps

If you want to do some jumping with good speed, then you should try doing a skier jumps. How will you do it?

  1. Your starting position is standing tall, feet, ankles and knees glued together.
  2. Then you can start jumping from side to side with more speed. Make sure your chest is lifted and your landing will be smooth.
  3. You can repeat as many as jumps in one minute.

In this main set, you don’t need to worry about the height of your jump. But what you need to focus on this one is the speed. You will notice the more speed, the more calories you will burn.

After the main set, you will notice your heart is pumping, and you feel like you lose some weight. But before ending your routine exercises, you need to cool down your body.

Finish with a Cool Down

Finish with a Cool Down

Just like you are all set with from warm-up to the main set, you will need to have a cooldown. This part of the workout will make your body, especially your leg, to relax after your cardio exercises at home. You can do the following to finish your workout.

Downward Dog

  1. Start this position with your hands and knees are directly below your shoulders and kneed below your hips. Make sure you spread your fingers wide and tuck your toes under.
  2. Then, start to inhale and lift your knees to press your hips up and toward the ceiling.
  3. Make your heels down to the floor. If you are not comfortable, you can try bending a little to your knees.
  4. After that, you can press your hands firmly into the mad while drawing your shoulder blades down. Make sure you will keep your head between the arms.
  5. Take 5 deep breaths to make you relax.

Cow and Cat

  1. Same starting position, your hands and knees with hands below your shoulders and hips directly.
  2. Then, start to inhale that will lengthen your spine while avoiding your elbows and hips to move. Your spine should move forward to make a right arch to your back.
  3. At the same time, lift your chin, chest and hips upwards to allow your stomach is sinking towards the floor.
  4. Round your spine upwards and release your head towards the floor. But you can do this if you have reached the full arch.
  5. Make this cool down for 5 breaths.

Warrior II

As the last cool-down exercise we have for you, you can start by simply following these steps.

  1. To begin, you will need to stand with your feet wider than your hip-width apart while left toes out and the other toes are slightly inward.
  2. Next, bend your left knee to lower your hips down. As you are in this position, your knees should be above your ankle.
  3. Then extend your arms straight from your shoulders and press outside of the left foot into the mat.
  4. Continue this to make your hips lower while retaining your spine to stay longer.
  5. This cooldown has the best results if you will take 5 deep breaths.

Our Insights for Cardio Exercises at Home

Cardio exercises at home

Indeed, the workout is crucial if you want to give up body fats and burn more calories. The impact of the variations of this exercise will give an impact. But if you have limited time, you can choose an alternate from these exercises at home. It is an excellent way to manage your time, which includes sweating out after a long day or before your day starts.

If you are serious about getting a fabulous body, exercises will not do it alone. At this rate, you will have to work with your diet as well. For instance, your diet should match what your body requires. Eating a balanced and well-planned diet will give off your cravings for sweets and carbs, which can add up to your weight.

So before hitting the gym, you may look into your schedules and your space at home. With it, you can assess if you can do simple sets of training workout yet practical cardio exercises at home.

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