Many people train at home due to lack of time to go to the gym. In such a context it is very important to select the appropriate exercises to make the most of the time available, whether we want to gain muscle mass or lose weight.
Related to the latter, in this article we want to teach you some perfect exercises to do at home and that suppose a great caloric consumption in a very short time.
Forward scissors or forward scissors
Simple exercise where there are any that also admits many variants since you can alternate the legs as shown in the video, or from side to side, or flexing your knees and hips more and adopting a lower center of gravity, or even sliding your feet. on the floor if you put rags underneath or if you do it in socks.
Be that as it may, try to keep the whole body in tension and do not let the foot stay in contact with the ground for a long time. You should only support the metatarsals on the ground, that is, the front of the feet. This will give you a lot of reactivity against the ground and you will be able to make movements much faster than if you were supporting the entire foot.
Burpees
I could not miss this exercise.
The best way to perform a burpee correctly is to break the entire movement down into the sequence of movements that make it up.
Practice the squat with your body weight, the squat thrust, the iron or plank position, the push-up and the vertical jump landing on the balls of your feet. Once you have all the exercises mastered, Time to bring them together in one complete movement.
REEHUT 12mm Extra Thick High Density NBR Yoga Mat Designed for Pilates, Fitness and Training – with Shoulder Strap 180cm x 61cm (Green)
If the idea is to spend the most calories in the shortest time possible, without a doubt, burpees are your exercise.
Lunge with knee lift or lateral lunge to high knee
As you are observing, we are avoiding mentioning typical exercises such as jumping jacks, squats or jumping lunges or mountain climbers. Although they are all perfectly valid as cardiovascular cutting exercises to increase caloric intake, We prefer to opt for exercises that you probably do not know how these lateral strides are.
The exercise consists of performing a wide lateral stride through an abduction and external rotation of our hips. After supporting the weight of our body on the fixed leg, we use the ground to push ourselves and return to the starting position at the same time that we crown the movement by flexing the knee of the same leg to 90 degrees. Must maintain this position in perfect balance for a few moments before performing the same movement but with the other leg.
Step up jumps or box jumps
Step-up jumps could be considered a variant of box jumps or box jumps. In this variant, we alternate the legs in each jump and we take great advantage of the myotatic reflex, stretch reflex or bounce in each jump to be able to give a constant rhythm to the exercise.
Gorilant – BB Birch Wood Plyometric Box, Crossfit Training, Plyo Box, Jump box, size S, M, L (Drawer M 60x50x40)
This exercise, along with the burpees, is possibly the one that will raise your heart rate the most.
To do it at home, simply use a chair or similar.
How to create a routine at home with these exercises
The ideal is to design a WOD in which we will work in rounds, that is, it will be an AMRAP (as many rounds as possible). The time limit will be 20 minutes and we must carry out the maximum number of rounds possible of the following:
- Forward scissors x100
- Step up jumps x20 (10 per leg)
- Lateral lunges x15 (15 per leg)
- Burpees x5
Try to improve yourself every time you try.
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Images | Unsplash
Videos | Depth Training and Physiotherapy Waterloo, Rehab 2 Perform, ken whittier