Contents:
- Medical Video: 20 MIN FULL BODY WORKOUT // No Equipment | Pamela Rf
- Overview of cardio exercise
- Cardio exercise without tools in 20 minutes
- First guide
- Second guide
Medical Video: 20 MIN FULL BODY WORKOUT // No Equipment | Pamela Rf
In between busy schedules, the exercise plan you make is often neglected. Whether it's because of the unavailability of time or feeling tired with other activities so you are lazy to exercise. For those of you who experience this, see the following review to help you have a healthy and fit body by doing cardio without tools in just 20 minutes.
Overview of cardio exercise
Cardio exercise is divided into several types, such as swimming, running, aerobics, cycling, and much more. The choice of this type of cardio can be done inside or outside the room. Reporting from Verry Well Fit, cardio is widely recommended for maintaining health, fitness, and burning calories. The American College of Sports Medicine recommends moderate intensity exercise of 30 minutes, for 5 days a week (alternating). For those of you who are used to cardio, you can also have high intensity cardio exercise 20 minutes a day, 3 days a week (alternating).
Cardio exercise makes the body move, muscles become supple, blood flow becomes smoother so it nourishes the heart. In addition, other benefits are maintaining weight, reducing stress, and of course increasing bone density.
Cardio exercise without tools in 20 minutes
Now you no longer have to worry about your time to exercise. With just 20 minutes, you can do cardio without tools with a guide like the following:
First guide
- Stationary sprinters (run in a place with fast movements) - 20 seconds
- Boxer stance (position sideways, fist hands in front of chest, and small jump forward and backward rests on feet) - 10 seconds
- Thrust Squat (raise your hand up, then change the movement to position push ups, then repeat) - 20 seconds
- Boxer stance (position sideways, fist hands in front of chest, and small jump forward and backward rests on feet) - 10 seconds
- Spider-Man mountain climber (position push ups and advance one foot parallel to the waist, repeat with alternating legs) - 20 seconds
- Boxer stance (position sideways, fist hands in front of chest, and small jump forward and backward rests on feet) - 10 seconds
- Criss-cross pickup (jumping while crossing legs, then take a bent position and hands touch the floor alternately) - 20 seconds
- Boxer stance(position sideways, fist hands in front of chest, and small jump forward and backward rests on feet) - 10 seconds
- Power plank (position push ups, lift the back of your body so that your feet slowly move forward) - 20 seconds
- Boxer stance (position sideways, fist the hand in front of the chest, and the small lomapt forward and backward rests on the foot) - 10 seconds
Repeat the series above to eight times so that the total duration of the exercise is 20 minutes.
Second guide
- Thrusts Squat (standing position, then squatting with your hands touching the floor, then taking a push-up and repeat position) - 1 minute, followed by a 1 minute break.
- High Knee (running in a place with knees parallel to the waist) - 1 minute followed by a 1 minute break.
- Mountain climbers (position push ups and advance one leg parallel to the waist, repeat with alternating legs) - 1 minute followed by 1 minute rest.
- Walk out with jump squat (Squatting position with hands touching the floor then walking forward like crawling, then jumping) 1 minute followed by rest for 1 minute.
Repeat the whole movement up to four times so that the total duration of the exercise is 20 minutes.
You are free to choose which guide you like as a form of practice. But keep in mind, the less time you exercise, the higher the intensity of the exercise you do. Don't forget to do a warm-up and cooling exercise for five minutes, keeping your body hydrated and applying a healthy lifestyle so that the results you get are more optimal.
