Efrain Jesús Rojas Mata: 3 Circuits to Practice at Home to Lose Weight

No much time for the Gym? 3 Easy Cardio Workouts at Home

Sometimes, the gym is not our favorite place to go. Whether you work hard from home, the weather is not being friendly or you are simply too bored to take your things and go to the gym, you can still do a simple and easy cardio workout at home during a little break. We promise you will sweat and lose some weight if do it correctly and responsibly. Keep reading and discover these three fast and easy cardio workouts to lose weight at home.

1.       Dumbbell swing

Dumbbell swing at home

Grip your dumbbell in order to place the plate ends perpendicular to your body. Sit your hips back and flex your knees. Next step is to swing the dumbbell between your legs and push through your heels to raise the weight. Now your hips should create enough impulse to raise the weight. In the end, progress to the point where the weight finishes above your head. Reverse the motion in a controlled fashion, allowing the dumbbell to fall to its original position. That will be one rep. This will take you 30 seconds.

2.       Jack-Push-Climb workout

It’s time to do everything in one! Do one jumping jack and then do one push up. Finally, do one mountain climber with each leg. Do this series of workouts in eight rounds during 20 minutes each and rest 10 seconds between them. Easy, right?

Jack-push-climb workout

  1. Super cardio workouts

This amazing circuit will make you lose weight magically. You have to practice it in the three different ways we present here (three rounds):

·         Hand-release pushups: 15 repetitions. You should bring your chest to the floor and lift your hands at the bottom before pushing up into lock-out.

Plyo lunges

·         Plyo lunges 12 repetitions each side. Start in a lunge position with your right foot forward and your left foot back –you should put your knees at 90-degree angles. Then jump up and switch feet in the air. Land in a lunge with your left foot forward and your right foot back.

  • Kimura situps: 16 repetitions each side. This time you have to lie on your back with feet flat on the floor and your knees should be bent. Now twist your torso to the right by bringing your left arm over to grasp your right wrist. Return to start by bringing your left arm back.


-Efrain Jesus Rojas Mata


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