You can perform this training anywhere - at home, in hotel, at the beach, on your vacation ....
These exercises can be performed without any equipment, but if you want to intensify your training you can use light weights/dumbbells (max 1.5 kg each).
For beginners we recommend basic variation - as showed on the video.
1. exercise: step touch
easy warm-up: you will warm up your hamstrings, quadriceps, and shoulders
2. exercise: jumping jack - basic, but great exercise for entire body (calves, hamstrings, quadriceps, glutes, shoulders, hips, back muscles and abdominals), but most of all excellent for a healthy heart
3. exercise: half jumping jack - variation of previous exercise - targets basically the same muscle groups and keeps your heart rate up
4. exercise: jogs in place - also targets most of your muscles, including upper and lower body, but most of all this exercise positively affects your heart. -----
The faster you go, the harder the exercise - you will burn more calories and get that anaerobic effect. For example, you can try 30 seconds at slow pace and then 10-15 seconds at your maximum. again return to slow pace and then again speed up. add 4-8 cycles like that and you will be sweating like a .... This is a great example of what can be done with very simple exercises - it doesn't have to be boring ;) --------
5. exercise: high jogs - not easy at all - I know.. :) This is high intensity workout and 30 seconds or even 20 seconds in this round is for a beginner a good training. Do not forget to use your arms as you perform this excellent workout.
Again, the faster you go, the more intense the exercise. The higher you put your knees, the harder the work and more calories you burn.
6. exercise: skipping - it targets: calves, hamstrings, quadriceps and glutes. The lower you go, the harder the work for your legs, and the faster you go, the more intensive cardio training you'll have. For those of you who want to go harder - use light dumbbells and hold them in front of you - and you will have additional shoulder resistance training.
7. exercise: squat jumps - target calves, hamstrings, quadriceps, glutes and shoulders, and no equipment is needed. You will include your entire body with this simple exercise. While landing after jump, be careful not to land on your heels but on the balls of your feet - this way you will soften the landing and protect your knees.
One cycle of cardio workout is done. Now, you can end here - or you can perform 2-4 cycles and get the maximum of this training. Part 2 will follow soon.
Easy to start, not hard to continue: cardio workout at home - part 1