Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness. Lose Weight, Burn Calories, Lose Belly Fat, Flat Stomach. These are certain facts that always come to our mind when we start an exercise routine to stay healthy. Studies have shown that nowadays aerobics have come to the forefront as the best exercise regime that one can opt for if he or she really wants to lose belly fat. Aerobic exercises are great to burn belly fat and weight loss. These aerobic work outs also reduce the risk of cardiovascular diseases by improving blood circulation.
This at-home cardio workout is an efficient way to burn off extra calories and keep your metabolism stoked through the holiday season. It also works wonders for your attitude and mindset. Instead of feeling guilty after splurging on the pumpkin bread, knowing that you've kept up with your workouts will help you feel satisfied and strong.
Try this workout in the morning and you'll be energized and empowered throughout your day.
How it works:
Perform the 4-move warm-up, and then immediately move into the main circuit. Do each exercise as fast as possible for 1 minute, without resting between moves. After you finish the whole circuit, rest for 1 minute, and then repeat the main circuit (no warm-up) 2 more times, 3 if you have the time and energy. Finish off your fat-blasting session with the yoga cool-down.
Warm-Up: Reverse Lunges:
Take a big step back with your left foot. Bend both knees to lower into a lunge, making sure your right knee is above the ankle and does not go too far beyond your toes. Drive off the ball of your right big toe to return to standing. Repeat, this time stepping back with your right leg. That's one rep. Do 10 reps total, keeping your chest up the whole time.
Warm-Up: Squats with Arms Overhead:
Stand with feet hip-width apart and arms up, palms facing each other. Bend both knees and shift your hips back as though you are sitting in a chair. Draw shoulder blades down and back. Use your glutes to return to standing. That's one rep. Do 10 reps total.
Warm-Up: Bridges:
Lie faceup on the floor (mat optional) with your feet directly below your knees. Keep your hands by your sides and engage your glutes to lift your hips off the ground. Slowly lower back to the floor. Keep your neck and back relaxed as you use your glutes and hamstrings to lift up and down 10 times total.
Warm-Up: Plank with Shoulder Touches:
Come into a straight-arm plank position with hands directly under shoulders, forming a straight line from neck to feet. Without moving hips, touch right hand to left shoulder. Bring hand back underneath shoulder. Touch left hand to right shoulder. Repeat 10 times each side.
Main Set: Mountain Climbers:
Come into a straight-arm plank position with your hands directly below your shoulders. Your body should form a straight line from neck to your ankles. Lift your right foot and drive your right knee up into the center of your body. Quickly switch legs, driving left knee up into the center of your body. Try to keep your hips level and your shoulders directly above your wrists. Do as many as possible for 1 minute.
Main Set: Squat Jumps:
Stand with your feet hip-width apart. Push your hips back and bend your knees to lower into a squat (in preparation to leap). Explosively jump as high as you can. Land softly, and then immediately squat down to jump again. Imagine that you're pushing the floor away from you as you leap. You can use your arms to help you jump higher. Do as many squat jumps as possible for 1 minute.
Main Set: Pilates 100:
Lie faceup with your knees and hips bent 90 degrees, hands by your side. Lift your head, shoulders, and upper back off the ground, and begin to pulse your arms, taking long, deep breaths (inhale for 10 counts, exhale for 10 counts). Your core should be engaged the entire time so that everything but your arms stays completely still. Continue taking deep breaths until you get to 100 arms pulses.
Cool-Down: Downward Dog:
Come onto your hands and knees with hands directly below your shoulders and knees directly below hips. Spread your fingers wide and tuck your toes under. Inhale and lift your knees off the floor, pressing your hips up toward the ceiling. Draw your heels down to the floor or keep a slight bend in your knees. Press your hands firmly into the mat and draw your shoulder blades down. Keep the head between the arms (don't let it hang). Take 5 deep breaths or as many as desired.
Cool-Down: Cat and Cow:
Come onto your hands and knees with hands directly below your shoulders and knees directly below your hips. Inhale to lengthen your spine. Without bending elbows or moving hips, roll your spine forward to arch your back. Lift your chin, chest, and hips to the ceiling, allowing your stomach to sink toward the floor. Once you've reached the fullest expression of your arch, round your spine toward the ceiling and release your head toward the floor. Move in a fluid motion for 5 deep breaths or as many as desired.
Cool-Down: Warrior II:
Stand with your feet wider than hip-width apart. Turn your right toes out and left toes slightly inward. Bend your right knee and lower your hips down. Make sure your right knee is directly above your ankle. Extend your arms straight out from your shoulders and press the outside of the left foot into the mat. Continue to sink lower into your hips as spine stays long. Take 5 deep breaths or as many as desired.
Benifits Of Aerobic Workout
Many of you are interested in how aerobic exercise is a benefit, so here’s my top ten reasons why we should want to get out and get moving! Plus, when I regularly exercise, I am more productive and I think better because more oxygen to the brain means an increased ability to think and reason. Now that is good news!
1. Exercise increases your stamina and endurance. This ought to excite you. If you find yourself exhausted at the end of the day too tired to even enjoy your family you need to make regular exercise a part of your life. Once it becomes a habit, you won’t want to give it up. You’ll feel too good!
2. Exercise reduces stress. Exercise activates your endorphins, causing a natural high and a sense of well-being.
3. Exercise reduces your risk for heart disease and stroke. Coronary heart disease is the leading killer in the United States, and nearly half of them are women.
4. Exercise strengthens your immune system. It actually increases your resistance to stress and illness.
5. Exercise strengthens your bones and joints. This is a very important benefit for women because strong bones and joints decrease a woman’s chance for osteoporosis.
6. Exercise decreases your appetite. You won’t be as hungry because exercise acts as a natural appetite suppressant.
7. Exercise will increase the number of calories you burn. This increase will accelerate your weight loss and encourage weight control.
8. Exercise will strengthen your heart and lungs so that they will work more efficiently. Exercise literally strengthens your heart muscle, and a stronger heart will last longer.
9. Exercise decreases a woman’s risk for breast cancer. Studies have shown that women who engage in exercise at least three times a week have a lessened chance of developing breast cancer.
10. Exercise decreases your blood pressure and blood cholesterol. Exercise decreases your blood pressure and LDL, or bad cholesterol, while raising your HDL, or good cholesterol.
A consistent aerobic workout, coupled with weight training and healthy eating, will get us to our goals. We can do it!
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