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Having fitness goals is easy, but working on them daily?Now that is tough! It takes a whole lot of motivation and determination to getup every day and exercise. Remember those days when the gyms were open, and you’d make your new year resolution to hit the gym and work on your body? Well,even though that goal has come to a standstill, you can still go ahead and follow the gym routine with no equipment! Yep, you read it right.
We are used to the fact that to lose weight, you need to go to the gym, have fancy equipment around, but that is not true. The lockdown has led us to find creative solutions to continue with our everyday life without leaving our homes. We can do the same with our workout routine as well! Cardio exercises are the best for toning those muscles or losing that belly fat, and what’s more, it is so much fun, you wouldn’t even realize you are exercising! Cardio exercises are highly beneficial for your body:
These are just a few benefits of cardio. To get the full experience, you should incorporate burpees and jumping jacks to your workout routine as these exercises are complete body workouts, and provide you with many health benefits, getting you closer to your health goal. Here are a few benefits of doing burpees and jumping jacks:
Your heart and lungs become stronger as you reach up tothe skies with jumping jacks and burpees. If you start with 3-sets of 10 reps each, your heart will beat fast; it further enhances the strength of your lungs by processing more oxygen. It lowers your resting heart rate and blood pressure as well.
Jumping jacks require coordination between your limbs.The continuous movement of your hands and legs, trains your brain to coordinate more efficiently.
You can work on your bones as you work on your muscles when you do jumping jacks and burpees. When you land on your feet, your weight pulls them downwards, thereby putting pressure on your bones. It makes them denser. It is necessary to build stronger bones as you grow older.
Such cardio exercises encourage your brain to release endorphins, which make you feel happier and lighter. Serotonin and dopamine get released as, and when you exercise, it helps you to change and elevate your mood as well. These chemicals make you feel relaxed and help reduce any stress you’ve been feeling during the day.
Now that you know their benefits, it is time to get right on to it! Jumping jacks can be fun and challenging as well at the same time. It has an array of benefits, and it is one of the easiest and the best cardio exercises out there. Here is how you do it:
1. Stand with your legs together and arms at your sides.
2. Bend your knees slightly, and jump as high as you can into the air.
3. As you jump, spread your legs to be about shoulder-width apart.
4. Stretch your arms over your head at the same time forming an X.
5. Jump back into position.
You can add variants of jumping jacks like star jumps wherein instead of standing being your first position, you squat and then jump up and return back to a squatting position. Adding a squat benefits your glutes and your hamstrings apart from the rest of your lower body. It also encourages strengthening of your muscles.
1. First, stand up straight, then squat with your hands on the floor to your front
2. Kick your feet back into a plank position
3. Then return your feet to the squat position as fast as possible.
4. Jump up into the air as high as you can instantly.
5. Come back to the starting position.
To keep things interesting, you can add a push up to when you reach the floor when in a plank position. There are many variations ofburpees you can perform as you get better with time. You can also try doing it with one leg to increase difficulty.
To gain maximum benefit out of these cardio exercises,you can add them to your regular workout routine or if you are a beginner, youcan look up easy cardio exercises and add these two to your regime. A 30-minute workout routine with 10 minutes of warm up is a good place to start. Exercises like spot running, lunges, burpees and jumping jacks are a great set to begin with for a complete cardio experience. We won’t lie, it might get strenuous at first, but believe us, it is the best thing you can do for your body apart from having a healthy diet plan. Combining the two will only benefit your mind and body making you feel good inside, and out!
The best part about these exercises is that you can do them anytime, anywhere, with no equipment. All it requires is discipline,figure out what is the right time for you to exercise, and the determination to make the healthy change in your lifestyle. So, what are you waiting for, get that exercise mat, don your best athletic wear, lace up your shoes and start achieving your fitness goals already!
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