Don’t have time for gym cardio? Here’s a quick routine you can do anywhere, anytimePublished on: 19 May 2022, 12:45 pm IST
With our constant busy schedules and erratic work timings, sometimes we just don’t have enough time to spend at the gym or go for a whole run. But let us tell you, full-blown cardio isn’t the only thing that can get your heart rate up. You can always go for a quick cardio routine, with three sets of each exercise circuit, if you have less time.
Celebrity fitness trainer Yasmin Karachiwala, in her recent Instagram video, shares a list of quick cardio exercises. And guess what? You can do them anytime and anywhere, whether you’re a beginner, intermediate or advanced. Additionally, you don’t need any equipment to do these exercises.
Karachiwala, who is also actress Katrina Kaif’s trainer, further adds that beginners should follow 30 seconds of active exercise followed by 30 seconds of rest. For the intermediate level, it is advised that you do 40 seconds of workout with 20 seconds of rest. Lastly, 50 seconds of workout and 10 seconds of rest is recommended for advanced workout enthusiasts.
The cardio exercises and their benefits:
1. Pogo jumps
Pogo jumps are good for anyone who likes to workout quickly and get great results simultaneously. They target the calves and shins apart from focusing on hamstrings and quads. Pogo jumps are part of a regular warm up routine for cardio.
Scissor jumps have several benefits and can be done for an effective lower-body workout. If you wish to tone your upper and lower legs, including in your hamstrings, glutes, and calf muscles, scissor jumps are for you. In fact, they are good for your overall cardiovascular health.
If you feel like turning up the heat on your legs, try out the skater jump. The explosive lateral jumps exercise will test your strength, balance, fitness and coordination, all in a fun way. The main muscles that get worked out include the legs and rump. It will improve your balance and coordination while getting your heart pumping.
4. Cross jack
It is a cardio move that not only warms up the muscles and joints but also activates all muscle groups. It keeps your heart rate up and boosts your metabolism and muscle endurance.
5. Pop squats
Doing pop squats works on your core strength to maintain balance. This cardiovascular challenge, as part of your quick cardio routine, can help build explosiveness, balance, and coordination as it works on quads, adductors, glutes, and hamstrings.