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AEROBICS

Aerobics is a form of physical exercise that combines rhythmic aerobic exercise with stretching and strength training routines with the goal of improving all elements of fitness flexibility, muscular strength, and cardio-vascular fitness.

At-home aerobic exercise

Cardiovascular exercises can be done at home. There are many you can do with little to no equipment, too. Always warm up for 5 to 10 minutes before starting any exercise.

Jump rope

Equipment: gym shoes (sneakers), jump rope

Benefits: Jumping rope helps develop better body awareness, hand-foot coordination, and agility.

Duration and frequency: 15 to 25 minutes, 3 to 5 times per week

Following a jump rope circuit is a great indoor or outdoor activity, though you’ll want to make sure you have plenty of space. Your circuit routine should take 15 to 25 minutes to complete.

If you’re a beginner:

  1. Start by jogging forwardas you swing the jump rope over your head and under your feet. Do this move for 15 seconds.
  2. Next, reverse your direction and jog backward as you continue to swing the jump rope. Do this move for 15 seconds.
  3. Finish your set by doing a hopscotch jumpfor 15 seconds. To do this move, jump rope in place, and as you jump, alternate between jumping your feet out to the sides and then back to the center, similar to how you’d move them while doing jumping jacks. Do this move for 15 seconds.
  4. Rest for 15 seconds between sets.
  5. Repeat 18 times.

 

Aerobic strength circuit

Equipment: gym shoes (sneakers), sturdy chair or couch for dips

Benefits: This exercise increases heart and cardiovascular health, builds up strength, and tones major muscle groups.

Safety: Focus on proper form with each exercise to avoid injury. Keep your heart rate at a moderate level throughout. You should be able to carry on a brief conversation during this exercise.

Duration and frequency: 15 to 25 minutes, 3 to 5 times per week

This aerobic circuit is designed to get your heart rate up. Perform the following strength exercises for 1 minute:

Then jog or march in place for 1 minute for your active rest. This is one circuit. Repeat the circuit 2 to 3 times. You can rest for up to 5 minutes between circuits. Cool down afterward with some light stretching.

Running or jogging

Equipment: running shoes

Benefits: Running is one of the most effective forms of aerobic exercise. It can improve heart health, burn fat and calories, and lift your mood, just to name a few.

Duration and frequency: 20 to 30 minutes, 2 to 3 times per week

 

Walking

Equipment: gym shoes (sneakers)

Benefits: Walking daily can reduce your risk of heart disease, obesity, diabetes, high blood pressure, and depression.

Duration and frequency: 150 minutes per week, or 30 minutes 5 days a week

Aerobic gym exercises

Your local gym is a great place to get in some aerobic exercise. They probably have equipment like treadmills, stationary bikes, and elliptical machines. There may be a pool for you to swim laps in, too.

Swimming

Equipment: pool, swimsuit, goggles (optional)

Benefits: Swimming is a low-impact exercise, so it’s good for people prone to or recovering from an injury or living with limited mobility. It can help you tone your muscles and build strength and endurance.

Duration and frequency: 10 to 30 minutes, 2 to 5 times a week. Add 5 minutes to your swim time each week to increase your duration.

Stationary bike

Equipment: stationary bike

Benefits: This low-impact exercise can help develop leg strength.

If you’re biking at home, a general rule is to adjust the bike seat height to maintain a 5- to 10-degree bend in your knee before reaching full extension.

Duration and frequency: 35 to 45 minutes, 3 times per week

Riding a stationary bike is another option for low-impact cardio. Stationary bikes are a good cardiovascular workout, help you develop leg strength, and are easy to use.

Elliptical

Equipment: elliptical machine

Benefits: Elliptical machines provide a good cardiovascular workout that’s less stressful on the knees, hips, and back compared to the treadmill or running on the road or trails.

Duration and frequency: 20 to 30 minutes, 2 to 3 times per week

Increase the resistance on the machine for a more challenging workout.

Aerobic class workouts

If you don’t like exercising on your own, a class can provide a supportive and encouraging environment. Ask the instructor to show you proper form if you’re new. They can help you modify the exercises if you’re a beginner, if necessary.

Attend group classes at your local fitness center 2 to 3 times per week to start. You can always go more frequently later on if you enjoy the workout.

Aerobics Exercises For Weight Loss At Home

 

1) Stair Training

Primary Muscles Targeted: Quads, Glutes, Hamstrings, and Calves

How to perform:

  • With a steady pace, go up and come down on the stairs for at least 10-15 minutes. It is your warm-up exercise.

 

2) Skipping 

Primary Muscles Targeted: Shoulders, Quads, Glutes, and Calves.

How to perform:

  • Stand with your feet at shoulder width apart. Grasp the jump rope handles with both hands.
  • Use your wrists to swing the rope over your head.
  • Quickly hop over the rope as it comes towards the front of your feet. And repeat.

 

 

 

 

3) Squat Jumps 

Primary Muscles Targeted: Quads, Glutes, and Hip Flexors

How to perform:

  • Begin with a standing position with your feet shoulder width apart.
  • Perform a normal squat.
  • As you complete the downward motion, jump in the air.
  • As you land, lower the body back to normal squat position to finish rep one.
  • Do four sets of 10-15 reps and take no more than 30-60 seconds of rest between each set.
  • You should also keep in mind to keep a steady pace throughout the exercise.

 

4) Burpees 

Primary Muscles Targeted: Chest, Triceps, Delts, Quads and Hamstring

How to perform:

  • Start off with a standing position with hands on the side.
  • Drop down to a squat position but with your palms on the ground.
  • Kick your legs back while keeping your arms extended.
  • You will be now in a high plank position.
  • From high plank position, immediately return to squat position.
  • Jump from this position to finish the first rep.

 

5) Jumping Jacks 

Primary Muscles Targeted: Calves, Glutes, Deltoids, and Lats

How to perform:

  • Start with feet together and hands down by the side.
  • Jump your feet out to the side and raise your both arms above your head simultaneously.
  • Immediately jump back to starting position. And repeat.
  • It’s a little warm-up exercise before you get into real hard aerobic training.

6) Bear Crawls 

Primary Muscles Targeted: Triceps and Deltoids

How to perform:

  • Start with a plank position keeping your arms and legs extended on the floor.
  • Keeping the same posture, crawl forward at steady pace.
  • Bear in mind to put more weight on your arms and less on our legs.
  • Do it for at least 60 seconds.

 

7) Inchworm

Primary Muscles Targeted: Hamstring

How to perform:

  • Begin with your feet shoulder-width apart and tight core.
  • Place your hands on the floor as you bend from the waist.
  • Now keeping your legs straight, walk hands forward till you reach a high plank position.
  • When you reach high plank position, quickly walk your feet towards your hand and stand. That’s rep one.

8) Mountain Climber 

Primary Muscles Targeted: Abs and Hamstring

How to perform:

  • Get into a high plank position with core tight.
  • Bring right foot forward just near to your right hand so that you are in a low lunge position.
  • Now step right foot back and quickly step left foot forward.
  • Do this in quick progression.

 

9) High Knees

Primary Muscles Targeted: Quads and Glutes

How to perform:

  • Stand with your feet hip-width apart and run in place at a steady pace by pulling both the knees alternatively to chest.
  • Do as quickly as you can.

10) Plank Jacks

Primary Muscles Targeted: Glutes, Hamstring, and Hips

How To Perform:

  • Start with a high plank position, keeping your core tight, jump your feet apart and jump them back together.
  • Remember not to jump your feet either too broad or too narrow.
  • Also, maintain the hips at the same level throughout the exercise.

 

11) Flutter Kick

Primary Muscles Targeted: Lower abs

How to perform:

  • Lie on your back with your face facing the ceiling and your abs drawn inside.
  • Slide your hands beneath your lower back curve for additional support.
  • Now using core lift your both legs so that they make an approximate right angle to the upper body.
  • Kick your feet up and down several inches just above the ground. Repeat as speedily as you can.

12) Donkey Kick

Primary Muscles Targeted: Glutes and Hips

How to perform:

  • Get into a high plank position and keep your core tight.
  • Now jump your feet into the air and kick your butt with heels.
  • Return back lightly on your toes.
  • Make sure that you keep your shoulders in line with your wrists.

13) Jumping Lunges

Primary Muscles Targeted: Quads and Hamstrings

How to perform:

  • First of all, you need to master the basic lunge version before you move on to this variation.
  • Start by dropping off into a low lunge position.
  • Switch the feet mid-air as you jump up.
  • Land with opposite feet as you get into a lunge position a second time.

14) Skaters

Primary Muscles Targeted: Quads, Hamstring, and Glutes

How to perform:

  • Stand with your feet hip-width apart and slightly bend knees.
  • Now jump toward the right with your right foot, landing slowly on your right leg ankle and your left leg behind.
  • Quickly, jump towards the left with left foot with right leg behind.

15) Butt Kicks

Primary Muscles Targeted: Glutes and Hamstring

How to perform:

  • Stand with your feet shoulder-width apart.
  • Keep your arms bent towards the side.
  • Now flex your right knee and kick your right heel to your glutes. Bring the right foot down.
  • Now repeat the same with left leg.

16) Corkscrew 

Primary Muscles Targeted: Abs and Obliques

 

 

How to perform:

  • Lie on your back with your hands just below your lower back for extra support.
  • Keep your navel sucked and legs straight.
  • Lift off the legs from the ground till it is at a right angle to your upper body.
  • Keeping your core tight and legs together, make a complete rotation with your legs.
  • Focus on keeping your abs tight throughout the exercise.

17) Invisible Jump Rope

Primary Muscles Targeted: Calves, Hamstrings and Glutes

How to perform:

 

  • Jump over an invisible rope by landing lightly on your toes and pushing the ground with the balls of your feet.
  • Make quick, small movements with your wrists alongside.
  • With this exercise, you don’t need to jump way too up.
  • Hop no more than 2 inches above the ground.

18) Sprinters Sit Ups 

Primary Muscles Targeted: Rectus abdominal and Obliques

How to perform: 

  • Begin with a seated position with your arms bent at right and angle and your legs extended in front of you.
  • Now engaging your obliques lift your left leg with left knee and bring right elbow towards the left knee.
  • Get back to starting position and repeat it on the other side.

 

19) Box Jumps 

Primary Muscles Targeted: Hamstring and Glutes

How to perform:

 

  • Fetch yourself a sturdy box or bench to do this exercise.
  • For the beginners, start off with a box that’s mid-calf height and make your way towards higher height boxes from there.
  • Face the box with your feet shoulder width apart.
  • Now bend the knees, send your hips back, swing your arms back, and swing them forward as you land lightly on the box.
  • To return to starting position, step down one foot at a time.

20) Jump Forward Jog Back 

Primary Muscles Targeted: Quads, Hamstring, Glutes

How to perform:

 

  • Stand with your knees slightly bent and your feet hip-width apart.
  • Now swinging both arms back and then forward, jump forward landing lightly on your toes.
  • Now jog backwards to the starting position.