Today we have prepared an intense cardio routine, medium level, for those who have been training for a while and feel that they are ready and need to change exercises. This routine lasts just over 10 minutes and is perfect for those who have already started taking care of themselves and have been training for a few weeks or months. Because of this, they will be able to follow the rhythm of these exercises without any problem.
We always say that it is important to change exercises every few weeks, so that the body can continue to improve. When he gets used to doing some exercises, then they become too easy for him and he stops improving, so that he can continue doing them, we must stimulate him with new, higher intensity exercises.
So that you can do it if you are in this situation, we have prepared this intense cardio routine, it is short, and it can be done at home.
Intense cardio routine at home
The first exercise is a sequence of three different movements: Start standing with your legs hip-width apart and palms together in front of your face, jump up, spread your legs, and lower your hands to your arms. the height of the hips. The second movement, linked to the previous one, consists of raising the hands to the starting position (putting the palms together in front of the face), then, while lowering the hands, raise the right knee to the chest and pass one hand on each side of the knee. knee. Lower your leg, bring your hands up and do the same with your left knee. The third movement begins with the hands in the same position as the other two, when you lower your hands, lift your right ankle and reach your right hand towards it, as if you want to touch it. Then repeat the movement with the left ankle. You have to chain the three movements energetically and without stopping, for 30 seconds.
The following exercise is done in two stages: start with your legs more than hip-width apart, raise your left knee towards your chest and lower your hands, bending your elbows, passing one hand to each side of your knee, as you return to put your foot on the ground, stretch your arms to the side and tilt your trunk to the left side, as if you wanted to touch the ground with your left hand and the ceiling with your right hand. Return to the starting position and do the same with the other leg. Do 10 reps on each side.
Skipping by opening and closing legs: this exercise consists of skipping, which is running in one place, without moving forward. While skyping, you have to open and close your legs, that is, first you support your right leg to the right side, but in the distance, and the second time in the center. With the left leg you have to do the same, you support it far to the left and then in the center. Move your arms back and forth to help you do the movement. Skip for 30 seconds.
Knee lift and touch the ground: we continue standing, spread the legs the width of the hips, flex the arms and raise the fists to the height of the face. Bring your right knee up to your chest and lower your arms, one on each side. As you lower your leg, bring it to the right side, with your knee bent, and touch the ground, just next to your right foot, with your left hand. Do the same with the left leg. 12 repetitions with each leg.
Leg splits: keep standing, jump and open your legs, as wide as you can. With your hands, the movement you have to do is as if you wanted to push a door with both hands at the same time. Take another jump and bring your legs back together, hands return to your chest. Repeat this movement for 30 seconds.
Jumping Mountain Climbers: Start in the position as if you were going to do a push-up, with your hands flat on the ground, arms straight, and legs straight. He brings his right knee to his right elbow (without actually touching it), brings it back to the starting position, does the same with his left knee, and then jumps his legs up next to his hands. He raises his trunk and starts the exercise again. Repeat for 30 seconds.
This is the whole intense cardio routine, you have to do all the exercises, one after the other without resting and when you have finished them all, rest 1 minute and do them all again. You’ll be done with today’s routine, but don’t forget to stretch at the end so you don’t get sore and help your muscles recover after the effort they’ve put in.