Interval Training Cardio Workouts 

Instead of going to a gym or paying for a trainer, you create your own daily exercise workout. This can be done in conjunction with another form of exercise, or you can use your free exercise routines as your only form of exercise. The best thing about creating your own free workout routines is that you get to choose what exercises you will do. You can pick the exercises that will be most beneficial.

Exercise Plans And Goals

Once you know the type of exercises you want to include in your exercise routine, you should write them down. People who write down things are more likely to stick with what they have planned. An exercise book (or computer file) can be of great benefit for people who wish to follow a daily exercise routine. Use it to record:
Your goals. Do you want to lose weight? How much weight do you want to lose? Do you want to improve your capacity for exercising? Write down a number of goals if this is appropriate.

Your motivation. Put something in your book that motivates you. Maybe it is a picture of you when you were thinking. Maybe it is a picture of a bodybuilder. Maybe it’s a picture of your children to remind you that you want to be there for them when they grow up. Or maybe it’s just an inspiring quote.

Your exercise routine. Write down your planned exercise routine.

Your daily statistics. Write down what you did each day, how you did and how you feel. This is very motivating as you will be able to see how your fitness levels are improving.

Daily exercise tips. Write down any tips you read about or hear on television, radio or from friends. Cardio is out! Bodyweight exercises rule! If you want to sculpt your body, lose weight, develop muscle mass, and get fit, forget the cardiovascular and do this quick bodyweight workout as an alternative. It is a real workout.

Bodyweight exercises rule! If you want to sculpt your body, lose weight, develop muscle mass, and get fit, forget the cardiovascular and do this quick bodyweight workout as an alternative. It is a real workout.

Bodyweight exercises rule! If you want to sculpt your body, lose weight, develop muscle mass, and get fit, forget the cardiovascular and do this quick bodyweight workout as an alternative. It is a real workout.

This is really a unique program, but probably one of the toughest ones I’ve put together. You will do this after your resistance training in any fat burning workout.

You’ll start with jumps, and then move into calf jumps, followed by stability ball jackknives, and then Turkish get-ups to finish off the circuit.

jumping-ropeJumping, you are going to do 10 continiously jumps, then 10 seconds rest, repeating 3 much more times for a total of four sets of 10. As you’re coming down, attempt to have a nice soft landing and absorb the contact with the floor and then correct back up into the jump.

Once you have carried out the jumps, you’re going to move on to the calf jumps. Once more, four sets of 10, with a 10 second rest in between. To do this set of pogo calf jumps, as you land you will be bouncing up using the balls of your feet and pointing your toes in the air each time.

After completing the initial two exercises from the body weight intervals, you’ll move on to the stability ball jackknives. Following the exact same structure as the previous two exercises, you will perform 4 sets of 10 reps, with a 10-second rest in between.

athletes-planking

For this exercise, you are able to do it with either your hands on the floor or elbows on the bench. Together with your feet on the stability ball, bring your knees to your chest, keeping your back flat and then back out. If you want a little extra burn, however, you can ‘rest’ within the plank position.

For the Turkish Get-ups, you are going to do 5 repetitions per side, rest 10 seconds, and then perform 1 more set, for a total of 2 sets. To be able to perform this exercise you will use either a dumbbell or a kettlebell and begin by lying on the ground.

Now, together with your arm extended up in the air, and the leg on the same side bent at 90 degrees, get up to a standing position. This is really an extremely challenging, advanced bodyweight interval training workout. Be sure to do this workout, not on pavement or concrete, but instead on a fairly soft surface.

Train hard, but train secure. This program takes much less time than lengthy, slow, boring, ineffective cardio and you will get much more results from bodyweight exercises.

Get your free sample body weight and home gym workout to burn belly fat at:

Discover much more about interval training and fat loss circuits to help you lose weight fast! Like sports gears basketball, cardio, tennis, boxing with boxing pieces of equipment (like boxingshoesboxing gloves, headgear)

 

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