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Five-Minute Cardio Blast Workout at Home (Step by Step with Pictures)

Hi, I'm Johnny, This is the Five-Minute Cardio Blast Workout. Five minutes is all you need. Non-stop cardio to really torch some calories.

Let's begin. We're going to start with skaters. Going this way. Ready and begin. Thirty seconds. Really push yourself. Five minutes is not a short amount of time if you really work hard. We're doing 30 seconds, then in between these seven exercises, just 15 seconds of nice easy jogging to recover. So you're moving nonstop. You have 12 additional seconds, at that point overall quite simple recuperation for 15 seconds, however you will it as we go. Phenomenal. Now just jogging in place. Nice and easy.

Let that pulse descend a tad since we will dynamically get more diligently. A couple more seconds. At that point we will into bouncing jacks . Bouncing raises coming. 30 seconds in 3...2...And we should go. Hopping jacks. truly push it. The harder you go, the quicker you go, the more calories you consume. That pulse is going to be up there the entire time. That's calories being burned. We go back to that jogging in place Once more, actually moving, consuming calories, yet recouping a tad. Pleasant simple run, 15 seconds. Let that pulse descend.

The fitter you are, the quicker your pulse will descend. So I need you to push the 30 second stretches and recoup. We're going up to mountain climbers. Get ready. Hands go down, legs start pumping. Excellent! You'll see Katie and Elsa driving those knees forward. Give twenty more seconds. Twenty seconds! Push yourself. 15 seconds. Alright let's go a little faster now. Finish stronger than you started. Come on, come on.

Drive, drive, drive, You get to recover. You'll get fifteen seconds. 5...4...3...2... Excellent! Alright, come up nice and easy and jog in place. Plyometrics coming up. We're going to do some jump lunges. So catch your breath. In 5...4...3...2...and let's go. Jump lunges. Alternating. If this is too advanced for you, just jump straight up and down. Do what you can do. Build up to this. Thirty-seconds is a long amount of time. Five minutes non-stop. That's a good workout. Keep going. Great job. 12 more seconds. Nice and light. Not easy! Plyometrics really gets that heart rate going. 5...4...3...2... Excellent! Jog in place. Nice and easy.

Let that heart rate come down. You can do this any place, any time. Five minutes. If you want a tougher workout? Do two of these back to back. Coming up on high knees. And go. High knees. Really drive those knees up. Alright, start there and I'm going to make you go faster as we go. Thirty-seconds. Great job! Pump those arms. You're getting the abs, you're getting the legs. You're burning calories. Alright you're halfway there.

Let's go a little faster now. Faster feet! Come on! Drive those knees higher. Push yourself. Ten seconds, ten seconds. Come on! Come on, work hard! Five minutes, you've got to work hard. In 3...2...1... Now just jog. Nice and easy. Two exercises left. We're going to throw in a little upper body with the next one. We're going to do squat punches. So, you're going to squat, jab, squat, jab again. Ready? And let's go.

So let's squat, jab, squat... you've got it. Great! You're getting the lower body. You're getting the upper body. We're going to pick up that pace in a second. Nice and slow to begin. Every thirty second stretch, attempt to complete more grounded than you began. Also, each time you do this exercise, propel yourself somewhat harder. Great job. A little bit faster for the home stretch.

Great job! Alright, and now let's jog in place. Last time. Last recovery. Nice easy jog in place. My favorite, coming up, final one - burpees. Great job! Alright, 3...2...1... Final 30, let's push, let's push! Excellent! Really, really effective exercise. Pushing that heart rate. Really burning calories. Almost finished! 15 more seconds!

A little faster, a little harder. Spend the time to really push yourself. You will see your body change. Alright, 5...4...3...2...and excellent! Great, great job! For more tips just like this, and more fitness you can check this out https://www.behance.net/freefit1/resume

https://docs.google.com/document/d/e/2PACX-1vRLcedJ683i87Fb_NWjDwVZlK7c6fLCjRyofjwbJjpkPbksxLSveo1N2XL-ap4oBDkK0svcCqx31N5x/pub

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Posted in: burn fat,cardio workout,diet,fitness,home workout,weight loss,workout

Complete home workout for the beginners

 

Since the fitness studios had to close due to the corona virus, we have put together a workout for you at home that will keep you fit without any equipment. freefit  

 

Health advice: If you feel sick or show symptoms, please refrain from training .

Execution : This home workout focuses on the whole body and is performed as a circle . A circle takes about 20 to 30 minutes . Do each exercise for 1 minute and rest for a maximum of 30 seconds before moving on to the next. You should always take a day off between units. 3 training days per week are recommended. There are different levels of difficulty for each exercise, so that both beginners and advanced users can put together an individual workout for at home. 

freefit USA 

 

After the warm-up, jump directly to any muscle group or start with the leg exercises above.

Warm-up

Leg exercises

Chest and triceps

Back and biceps

Shoulders

belly

The same applies to a workout at home: Warm up!

Before each workout, it is important to warm up thoroughly. Jumping jacks, high knees or jumping rope are suitable for this. Check out this video for a demonstrative warm-up routine:

Exercises for the legs

homeworkout freefit

Squats

Stage 1 : Position your legs a little wider than shoulder width apart, then do a squat. Go down as far as you can before coming back up.

Level 2 : If this is too easy for you, do a squat and a half. This means that you pause briefly on the upward movement as soon as your thighs are parallel to the floor. Then crouch down again and this time do a full squat. This process counts as one repetition.

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Step 3 : If you want to go one step further, jump off the floor in the second half of the repetition or do the squats with one leg. To do this, you can hold onto the edge of a table or a door handle at the beginning, for example.

Hip raises

Step 1 : Lie with your back on your couch and then move forward until only your shoulders are resting. Your torso should be parallel to the floor with your legs forming a right angle. Now lower your upper body and use the strength of your legs to push yourself up again.

Level 2 : You can do this exercise with one leg to make it more difficult. You simply stretch the other leg forward.

Level 3 : Finally, you can explode off the ground with one leg. This increases the level of difficulty again.

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Lunges

Stage 1 : Lunge forward with your right leg until the knee of your left leg just touches the floor. Then use your right leg to push yourself back to the starting position. Now it's the turn of the left leg. Alternatively, you could do the backward lunge.

Stage 2 : The step up is to use a chair to help. Position yourself in front of the chair and place one leg on it. Now push yourself up with this leg only. Return to the starting position and switch legs. Alternatively, you could stand with your back to the chair, place one foot on it, and squat with the other.

Level 3 : You can make the exercise even more difficult by jumping into the lunges. So you jump from the lunge from the floor and switch legs.

 

Chest and triceps

pushups

 

Step 1 : Make sure that your hands are about chest height and that they are a little wider than shoulder width on the floor. When pushing up, your arms should be fully extended, when lowering your chest should just touch the floor. You can make pushups easier by keeping your knees on the floor or by doing them elevated on two chairs. To make the exercise a little more difficult, you can pause briefly (5 to 10 seconds) in half position or place your feet on two chairs so that your upper body is lowered.

Level 2 : Increase the level of difficulty by focusing more on one half of the chest. For example, turn the right half of your body to the side in the upward movement and lift your right hand briefly. Then go back down and repeat for the left side of your body. In the next step, you could use a soccer ball on which you place your left hand. This means that one half of the chest is more stressed during push-ups. If you can, you can do one-arm push-ups here.

Step 3 : The improvement on the previous exercises would be to do them with a quick push off the floor (if possible). This means that you push yourself off the ground like an explosion in the upward movement.

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Triceps extension

Step 1 : Place two sturdy chairs next to each other with a distance of about 50 centimeters. Now sit in front of the two chairs and place your hands on their seats. Now push yourself up.

Step 2 : Place a chair with the seat first against the wall and grab the backrest. Now push your feet back until you are on tiptoe and your arms are straight. Now lower yourself down to the backrest and push yourself up again.

Step 3 : Get into the push-up position and use both of your hands to form a triangle between your index finger and thumb. Now do a push-up as usual. You will find that your triceps are now mostly doing the work.

Dips

Level 1 : You also need two chairs for this, which you set up next to each other about 50 cm apart. Now sit between the chairs and place your hands flat in the center of the seat. Then push yourself up.

Level 2 : To increase, place two stable chairs next to each other so that the backrests are opposite each other. Now stand in between, grab the armrests and lift yourself off the floor. With your knees bent, push yourself up and down the armrests.

Level 3 : For level 3 you need a pull-up bar with plenty of space above it. Swing up on the bar, then push yourself off with your hands until you can't anymore.

Up

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Back and biceps

Pull-ups

Level 1 : For this very simplified variant, you need a slippery floor and appropriate clothing. Lie flat on your stomach on the floor and stretch your limbs far from you. Your arms should be a little wider than shoulder width apart. Now press your palms on the floor and pull yourself forward. Once your chin is past your fingertips, push yourself back again.

Step 2 : Now you need two chairs and a sturdy broomstick or something similar. Place the chairs at least one meter apart so that the backrests face each other. Now place the bar on the armrests and sit down between the chairs. From this sitting position, do a pull-up on the bar.

Level 3 : Advanced do normal pull-ups. Alternatively, if you don't have a bar handy for your workout at home, you can pull yourself up by a door.

rowing

Step 1 : Take a towel and wrap it around the two door handles of a door. Now pull the ends tight and crouch slightly. Now pull yourself towards the door handle.

Level 2 : You need a stable table for this. Lie down under it and grab the edge of the table in the underhand grip. Now pull yourself up.

Step 3 : Proceed as described above for the pull-up (step 2) and place a sturdy stick of broom over the backrests of two chairs or stacked (beer) crates. This time, however, do not sit down, but lie between the chairs. Your chest should be roughly level with the bar. Now grab it and pull yourself up. In the best case scenario, your chest should touch the bar.

Curls

Level 1 : The simplest alternative for dumbbells would of course be water boxes or other reasonably heavy objects.

Step 2 : Stand in a doorway and grasp the bar at chest level with one hand. Now push your feet forward past the door frame. Then pull yourself forward with one hand. You should feel resistance in your biceps. If you are exercising with a partner, you can use a towel. Grasp both ends of the towel in the underhand grip while your partner pulls on the bottom. The stronger the pull from below, the more difficult the exercise becomes.

Step 3 : Lie on your stomach on the floor and run your hand along the side of your body to your lower ribs. Now turn your hands so that the fingertips point towards your feet. Now push yourself up with the strength of your biceps.

 

Shoulders

Stage 1 : Get into the push-up position and push yourself up. Your arms should be fully extended. Now bring your left hand to your right shoulder. Then bring your right hand to your left shoulder. You keep doing this until the minute is up.

Step 2 : Stand about a third of your height from a wall and then support yourself with both hands. Your head should be parallel to your arms. From this position, push yourself away from the wall.

Step 3 : Get on all fours in front of a chair, then place your feet on it. Now go back with your upper body until you form an acute angle. From this position, push yourself upside down from the floor. If you want to make the exercise even more difficult, you can support your feet on a wall. The further up you go, the more the shoulder muscles are used.

 

belly

Sit-ups : Lie on your back on the floor, bend your legs, and bring your torso towards your knees without moving your feet off the floor. You should cross your arms in front of your chest. By stretching your arms forward, you will make the exercise easier.

Jackknife : Lie with your back on the floor, then bring your upper body and legs towards the center at the same time. Both legs and arms should be straight so that you can touch the tips of your toes.

Crunch with clapping : Lie on your back on the floor and stretch your arms out to your sides. Now lead them down explosively while bending your legs at the same time. Clap your hands together below the buttocks and return to the starting position.

Forearm Rest : Finish each workout with a forearm rest that you hold for as long as you can.

 

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