Updated On Oct 10, 2022 06:55 PM IST
Don’t know what type of cardio to include in your fitness routine? Try these simple and quick exercises for cardio and upper body workout
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The most frequently overlooked part of a gym-program goer’s is their cardio but occasionally, it’s simply a matter of not knowing what type of cardio to include. Try these exercises if that’s the case:(Ketut Subiyanto)
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1. Take 3 cardio workouts example: In an interview with HT Lifestyle, Sherin Poojari, Full time Personal Fitness Trainer told Zarafshan Shiraz, “Skipping, step up and spot jogging. Perform 1 min each. That’s one set. Take a break for 30 seconds. Repeat 3- 5 times. That’s a simple but very effective cardio workout. It gives you variation and this will also keep the boredom out. It’s intense so gets your heart rate going.”(Shutterstock)
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2. Barbell bench press: Emily Wilcock, Expert at Myprotein India, advised, “Lie down on a flat bench with a bar resting above your eye line. Grab the bar with both hands, wider than shoulder width apart. Keep your elbows wide as you bring the bar down towards your chest. Then drive the bar back up until your arms are straight says. Perform as a drop-set. 16 reps, 12 reps, 8 reps, 5 reps, 1 rep.”(Twitter/yoga_running)
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3. Squats: “When performing a squat, the trainee lowers their hips from a standing position and then stands back up. The hip and knee joints flex while the ankle joint dorsiflexes; in contrast, when standing up, the hip and knee joints extend while the ankle joint plantarflexes. It helps to increase your muscle strength and hypertrophy and fat loss and increase your bone density,” revealed Trainer Vishal Subhash Bhatkar.(Shutterstock)
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4. Take combination of 3 exercise: Sherin Poojari recommended, “Push, pull and crunch- Push – Push ups, namaskar, burpees Pull – TRX pull, pull ups, towel on grill pulls. Crunch – sit ups, mountain climbers, leg raises. Choose any one from the push pull crunch movement. Perform the 3 exercises for failure reps. Take break for 1 minute. Repeat 3-5 sets. Important to target the movements. Exercises can change as per the movement. Thus, brings variation and also works the upper body in every plane.”(Shutterstock)
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5. Seated cable rows: Emily Wilcock shared, “Get comfortable on the seated row machine with your legs on the platform in front of you. Sit back on the seat with your back straight. Grab the handles with both hands. Pull the handles towards you, keeping your elbows tucked into your waist. Slowly release the movement so your arms are straight in front of you. Perform this exercise as a drop-set. In other words, complete 16 reps of a relatively low weight. Then 12 reps of a higher weight, then 8, and 4.”(Twitter/poiThePoi)
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Whether you skip the cardio altogether and focus on your weight’s session, delay your cardio to the end of your session, get it out of the way at the start or focus entirely on cardio – hitting the gym is hitting the gym. Do what works for you, your goal and keep this workout in the bank for when you’re looking to mix it up.(Julia Larson/Anastasia Shuraeva)
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