Shed The Winter Weight With These Low Impact Exercises

You know what’s the most effective form of exercise for weight loss?

Say hello to Cardio!

Cardio can help a person manage their weight and is essential for keeping the heart and lungs healthy.

And to get you started off for the year, here are some important tips for cardio training you need to keep close to your heart:

Use interval training for maximum results — Try sprinting 100 meters and then walking or jogging back to the start line before repeating the sprint. Eight to 10 sprints is all it will take to get a great workout.

Keep things fresh — Mix things up during your cardio routine. You may do three hard efforts on the bike, then go over to the treadmill for three more, then move on to the elliptical trainer or rowing machine.

Combine cardio with weight training — By mixing in some weight training while doing your cardio, you get the benefits of both exercises and maximum results from this hybrid workout. Just grab a weight you find manageable and get lifting!

Make sure you got your favorite tunes — Listening to your favorite jams during a workout improves performance by increasing motivation and reducing fatigue. Pick something up-beat and fast-paced to keep energy levels high throughout the workout.

Stick with it! — The most important tip of all, you have to create a routine and stick to it. Whether it's first thing in the morning, at lunch or after work, the body will adapt to training any time during the day. Be consistent and exercise on a consistent basis and your fitness goals are within reach.

Keep these 5 tips in mind, and you’re ready to transform into a cardio powerhouse in the new year!

How?

With these low impact cardio exercises you can do to get your calorie burn-rate up & your metabolism running:

Directions

There are 3 levels of intensity for our cardio exercises today. Choose the option you wish to start out with, and level up as soon as it stops being challenging.

Do each move below for your selected period of time. At the end of each circuit, rest for 60 seconds. Repeat the entire circuit 3–5 times.

Option 1: 30 seconds of work, 30 seconds of rest

Option 2: 40 seconds of work, 20 seconds of rest

Option 3: 50 seconds of work, 10 seconds of rest

Exercise #1: Jumping Jacks

Exercise #2: 3-Point Toe Touch (Repeat on Each Side)

This one might look like a simple stretch, but as you keep repeating the toe touches, you can really feel the intense burn on your cores and thighs.

• Stand with your feet close together and core engaged. Engage into a half squat by bending both knees just a little and sending your hips back.
• Shift your weight into your left foot and lift your right heel so you are only resting on your right toes.
• From this starting position, maintaining a half squat, tap your right toes directly in front of you, then return to start. Immediately tap them to the far right side, then return to start. Now tap them behind you, then return to start.
• Continue tapping front, side, and back as quickly as possible without putting much weight at all on your right foot. Focus on keeping your core engaged and back straight throughout.
• Do all the reps on one side, then repeat on the other side.

Exercise #3: Russian Twist

This simple twist combines both cardio & free weights, the perfect combination of calorie burning and strength training.

• Sit tall with knees bent and feet flexed, so heels rest on the floor. Keep your back as flat as possible, chest up, and core engaged.
• Rotate your torso and arms to the right, bringing hands down by your side. (Your hands do not have to touch the floor.) Keep your legs and hips as still as possible, and do not arch or round your spine as you twist.
• Repeat on the other side. Move as quickly as possible, rotating side to side, while maintaining good form.

Exercise #4: Skater

This exercise, reminiscent of an ice skater doesn’t only engage your core & thighs, but the swinging movements provide a good workout to tone up your arms as well.

• Stand with your feet hip-width apart. Lift your right leg and jump to the right. Let your left leg straighten and follow.
• As you land on your right foot, swing your left foot behind you and tap the floor with your left toes. Swing your left hand in front of your body as your right arm swings behind you, naturally.
• Swing your left leg back to the left and jump, landing lightly on your left foot and allowing your right foot to swing behind you. Swing your right arm in front, left arm behind.
• Continue to alternate sides, moving as quickly as possible.

PS. These cardio exercises are a perfect start to your fitness goals for the year.

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