Many people think that when choosing a workout, you need to choose between aerobic exercise and strength training. You can certainly work on two types of exercise separately, but doing them at the same time can help you get more value for your money.
Combining aerobic exercise and strength training into one workout is an efficient way to maximize calorie expenditure. Aerobic exercise, or aerobic exercise, burns calories, while weight training builds muscle and burns fat. This allows you to burn more calories at rest.
Most of my private weight loss clients are time tied and really want to get the best training in the shortest amount of time. In addition, if you’re afraid of cardio alone, you can combine it with a strength training workout to make it even more exciting. The reverse is also true.
I created these five movement routines to enjoy the combination of aerobic exercise and strength. Movement means less impact and is more joint-friendly. However, just because the effect is small does not mean that the strength is low. They are as effective as high-impact movements.
Reach that stands overhead with a side tap
Stand with your legs spread across your shoulders and lift two dumbbells (one for each hand). We recommend starting with a £ 2 or £ 3 dumbbell. If that’s too easy, start with a £ 5 dumbbell. Bend your elbows and lift the dumbbells to the goalpost position and fit your shoulders. Inhale, tap your left foot to the left, push your left arm above your head, and then return to the center. Repeat to the right. Alternating for 60 seconds.
Toe tap
Place a dumbbell on the floor in front of you. Tap your toes as soon as possible, alternating between the feet that touch the dumbbells. After tapping your toes 10 times, bend the dumbbells down and lift them into the air, just as you would reach over your head. Secure the core so that you do not curl your back. Replace the weight and return to the toe tap. Repeat this circuit 10 times.
Squat with punch
Hold the dumbbells in both hands and place one in front of each shoulder. Sit down in a crouched position and press on your gluteal and abdominal muscles. When you’re back in a standing position, stretch your right arm straight forward to move the punch. Put your right arm back and crouch down. This time, when you return to standing, stretch your left arm straight forward and punch. Repeat 10 times with each arm. 20 squats in total.
March with curls of the biceps
This movement is a combination of a simple procession in place and the famous biceps curl. Raise your knees so that your thighs are parallel to the ground and start the march in place. Once you have established your pace, start incorporating biceps curls. When your right knee floats in the air, curl your biceps with your left arm. Continue to take turns while maintaining a comfortable pace. Perform 10 bicep curls on each arm.
Curtsy lunge
Stand with your legs spread across your shoulders and hold the dumbbells in front of your chest. Step on your right foot back and left, crossing behind your left foot and lowering to the rush position (similar to performing Curtsy). Return your foot to the standing position before crossing your left foot to the back right and rushing with your left foot. Repeat 10 times on both sides.
