When you hear the word ‘cardio,’ what comes to mind first? Running, elliptical machines, fixed bikes or even rowing are all options. However, numerous more cardio activities can the hip-distance be performed. Compound exercises, which involve numerous movements and more than one muscle group, are the best aerobic workouts.
1. Skaters
· How to do it: Begin with a standing position, jump a few inches to your right. Landing on the right leg while bending the left leg in front, holding the left arm at the side, and raising the right arm with the elbow bent 90 degrees. Repeat the same step by jumping with your left foot and taking the following step in the opposite direction. That counts as one rep.
· Recommended sets or repetitions: 6-8 sets for 8 repetitions (reps).
· Advantage: Your hip abductor muscles are activated with this workout. This means it will help you build strength on one leg. To make this workout more difficult, add a bigger jump boost on the other leg.
2. Rollback
· How to do it: Start with a standing position. In one movement, sit on the floor and roll your body backwards, making up your hips and heels toward the ceiling. Roll back to make until your feet hit the ground and get back to standing. That counts as one repetition.
· Recommended set or repetition: 4-5 sets for 10 repetitions.
· Advantage: Rolling backwards requires coordination and movement as well as helps strengthening the core muscles.
3. 180 degree ‘burpee’ jump (burpee 180 jump)
· How to do it: Begin in a squatting position, with your legs and shoulders parallel to each other. Place your palms on the floor and lower your back. Jump back in a low ‘plank’ position and lower your body on the floor. Lift your body up and reverse this step by landing in a squat position. Continually perform the jump so that you are facing the other direction at all times. Then, in the next position, repeat the ‘burpee’ exercise. This is considered one repeat.
· Recommended sets or repetitions: 6-8 sets for 8 repetitions.
· Advantage: This is a full-body exercise. It will entail shoulders, chest, ‘quadriceps’, ‘gluteus’ muscles and ‘hamstrings’ muscular motions. The change of direction also helps with spatial awareness and coordination
4. Lateral toe tap
· How to do it: Between your legs, place a cone, ‘dumbbell’, ‘kettlebell’ or other weight targets. Begin by placing your right foot on top of the weight target, while keeping your weight on the left foot. Change legs as quickly as possible so that your left foot is on top of the weight target. This is considered one repeat. Continue to change feet with a quick touch of the toes on the weight target.
· Recommended sets or repetitions: 6-8 sets for 8 repetitions.
· Advantage: While standing on one leg, this is a great speed workout to strengthen the hips.
5. Mini-rubber frog jumps (mini-band frog jumps)
· How to do it: Stand tall, with a small target weight placed between your knees, with the legs open slightly beyond waist width and slightly protruding. Squat down and place your hands on the floor between your legs, with your chest and chin up. Remove the bent leg, throw the arm into the air so that your body is exactly elongated while jumping. Lower your hands down as you land in the frog position. That counts as one repetition.
· Recommended sets or repetitions: 6-8 sets for 8 repetitions.
· Advantage: The frog jump is beneficial to the hips, knees and elbows. Your hips will move well if you use rubber.
6. Lateral shuffle taps
· How to do it: Start by squatting slightly, legs open wider than hip-distance, extending some distance to the left and touching the floor with your right hand’s fingertips. Then, after returning to the initial position, drag the body back and contact the floor with your right hand. This is considered one repeat. Continue in the opposite direction with the same steps.
· Recommended set or repetition: 4-5 sets for 10 repetitions.
· Advantage: This is yet another speed exercise that tests your response time while working out your lower body.
7. Sit outs
· How to do it: Begin in a ‘table-top’ position, with knees slightly higher than the floor, shoulders aligned over wrists, and knees below hips. Insert one foot under the other and kick one foot in front of the body. When you lower your hip to the floor, lift the opposing arm. Return to the starting position by kicking the heel in the opposite direction. This is considered one repeat.
· Recommended set or repetition: 4-5 sets for 10 repetitions.
· Advantages: This is a dynamic activity that benefits the core, shoulders, ‘quadriceps’ and ‘glutes’ as well as greater movement and improvement. Because it necessitates the learning of new movement patterns, it also enhances cognitive performance.
8. Bench runners
· How to do it: Stand right in front of the bench box with your right foot on it and your left foot on the floor. Quickly change foot position, touch the bench box with the left foot and return to the starting position. That counts as one repetition.
· Recommended set or repetition: 4-5 sets for 10 repetitions.
· Advantages: This workout will improve your agility while also strengthening your quadriceps and glutes.
9. Jump rope
· How to do it: Begin by jumping in a consistent pattern. By placing the elbows close to the ribs, start by doing a large circle with both arms while maintaining a long/ vertical spine position. Then, try different positions by jumping forward and backward as well as jumping to the side.
· Recommended set or repetition: 6-8 sets in 20 seconds.
· Advantages: The lower body muscles’ suppleness and endurance are improved through the jumping rope. It also causes a sudden increase in heart rate. Individuals’ cognitive-motor skills are also aided by jumping forward, backward and to the side.
10. Overhead walking lunges
· How to do it: Hold the resistance rubber or jump rope with both hands forward and arms straight. Keep your shoulders rotating outward (elbows facing away from ears) to support the back of the body. Step forward with the left foot and bend both knees in a straight line. Press your left heel to stand up and step with your right foot forward while descending in a swaying manner. That counts as one repetition.
· Recommended set or repetition: 4 sets for 12 repetitions.
· Advantages: This exercise works almost all of the muscles, but it is focused on the quadriceps, hamstrings and glutes. It also strengthens and stabilises the shoulder girdle while improving the stability and strength of the body’s core.
11. Banded vertical jacks
· How to do it: Between your legs, place a little piece of rubber. Facing forward, jump and move your legs forward and backward while lifting your arms in the opposite order to your feet. While adjusting the speed, concentrate on keeping the barrier on the rubber while adjusting the speed.
· Recommended set or repetition: 4-5 sets for 10 repetitions.
· Advantages: The added resistance in this exercise benefits both the hamstrings and the gluteus medius and Maximus.
12. Fast-feet-drop
· How to do it: Begin in a slightly squatting position with the back and hips vertical. Begin moving your legs in a localised manner. Every 5 seconds, lower your chest, thighs and hips to the floor, then jump quickly to get back to standing.
· Recommended set or repetition: 6-8 repetitions in 20 seconds.
· Advantages: It’s an all-encompassing body movement that has to do with reaction time and speed.
13. Jumping split squat
· How to do it: Spread shoulder-width Maximusft leg behind you so that the front of it touches the ground. Set your chest forward and lower your hips by bending your knees until your legs form a 90-degree angle. Use your right heel to jump off the floor with your feet straight. Then, land slowly with the body striking. That counts as one repetition.
· Recommended set or repetition: 4 sets for every 12 repetitions.
· Advantages: This is a strengthening exercise for your hamstrings, quadriceps, glutes and biceps muscles,
14. Strong shoulder taps (beast shoulder taps)
Start in a table-top position with your knees slightly above the floor. Lift one hand off the floor and contact the opposite shoulder while maintaining the weight of the upper and lower body. Return to the starting point and repeat the process on the other side. This is considered one repeat.
· Recommended sets or repetitions: 6-8 sets for every 8 repetitions.
· Advantages: Changing the weight position in this way helps improve body stability and strengthen the shoulders and quadriceps muscles.
15. ‘Push up’ mountain climbers pushup
· How to do it: Start with a high plank with your shoulders above your wrists, your waist close to the centre, and your ribs ‘pulled’ towards your hips. Return to the beginning posture and repeat the action on the other side by bringing one knee closer to your chest. Do2 rounds of ‘push ups’ with the shoulders forward and elbows towards the ribs after 8 repetitions.
· Recommended set or repetition: 6-8 sets for in 20 seconds.
· Advantages: This is one of the great movements that increases the strength and stability of the core.
16. Push up movement using dumbbell thrusters
· How to do it: Lift the dumbbell at the shoulder line with your elbows bent and palms facing each other, shoulders spread, and legs stretched. In a squat stance, bend your knees and lower your hips back. Jump back up to your feet and use your momentum to lift the dumbbell until your arms are completely extended. While squatting, pause, then drop the load to your shoulders. This is considered one repeat.
· Recommended sets or repetitions: 6-8 sets for every 8 repetitions.
· Advantages: This exercise develops the entire body while also developing endurance and stamina.
17. Easy squats using a ‘dumbbell’
· How to do it: In a squatting stance, stand and lift weights on your shoulders while lowering your body. Return to a standing position and reposition the burden on your side before returning to the previous position. This is considered one repeat.
· Recommended set or repetition: 4 sets for every 12 repetitions.
· Advantages: This exercise improves the endurance and overall strength of the entire body, particularly the shoulders, core muscles, hips and back.
18. Dumbbell movement from top to bottom in rotation (dumbbell seesaw press)
· How to do it: Standing with your legs outstretched and a weight load on your shoulders is how to do it. One weight load is pushed up while another is held on the shoulder. To allow it to move at the same time, replace the weight. This is considered one repeat.
· Recommended set or repetition: 4 sets for every 12 repetitions.
· Advantages: This type of metabolic exercise increases the endurance of both the core and upper body at the same time.
19. Pushup bent-over rows
· How to do it: Place a pair of ‘dumbbells’ spread shoulder-width apart on the floor. Adjust your position to the high plank position while holding the handle. Lower your body and then push it upwards. While the knees are still bent, jump the legs behind the weight load and lift the torso at a 45 -degree angle. The elbow should then be ‘pulled’ towards the ribs. Return to the high plank posture with the dumbbell on the floor. This is considered one repeat.
· Recommended sets or repetitions: 6-8 sets for every 8 repetitions.
· Advantages: By shifting from one position to another, you can increase your body’s energy.
20. Suicide sprints
· How to do it: Start by placing the cone or target 20 feet away from the start of your position and then place the second cone 20 feet away from the first. Run the whip over the first cone, contact it, and then return to the start. Then, on the second cone, run the whip and return to the starting position. Continue running in this manner until the timer runs out. Alternatively, you can select one position, and sprint from the original position to the first or second position all the time.
· Recommended set or repetition: 4 sets in 40 seconds.
· Pros: This workout helps to strengthen the lower body while also burning fat.
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