One of the biggest challenges of training at home is getting routines that allow us to train all the aspects we want. Especially when it comes to combining cardio and strength at home, it’s not easy. Most people tend to focus on one of the two aspects, forgetting the other or if they want to do both disciplines, they don’t know how to combine them. For this reason, today we have prepared this guide to facilitate the work of those who want to do it.
Keep in mind that it is always better to do exercises from various disciplines: cardio, strength, elasticity, resistance… These are aspects that we have to improve and that we have to train with specific exercises, so we will achieve better results and a healthier body.
That said, let’s see what options we have to combine cardio and strength at home:
Depending on the objective you have, you will first have to do the cardio or strength exercises. For example, if you want to lose weight in a healthy way, we recommend that you do cardio exercises first and then strength exercises. On the other hand, if your goal is to gain muscle mass, do the strength exercises first and then the cardio exercises. You can also do them on separate days, so you make sure you don’t get to the second part of the training exhausted.
Cardio exercises:
Depending on the level of intensity with which you want to work, we recommend one training room or another.
For a medium or moderate intensity level we recommend the ictive dance, belly dance, steps or aerobics rooms. All these rooms are perfect for activating the body and doing cardiovascular exercise. The duration depends on the routine, there are sessions of 15 or 20 minutes and more. So you can choose the session based on the time you have. There are also several levels of difficulty, so you can choose based on your fitness level.
If what you are looking for are rooms that make you work more intensely, in this case we recommend: combat, boxing, tabata, hiit or crossfitness. They will make you work harder and thanks to this you will get better results in less time.
Enter our online gym to see the complete sessions and choose the one you want to do in your training at home. We have more than 600 video sessions
Strength exercises:
We want to propose exercises with which you can strengthen the whole body and other specific ones with which you can complete the work done or improve specific parts of the body that require individual work.
Iron: this is one of the most complete exercises to do a global job. It is very simple, but makes work intense. We have to lie face down, support the forearms and the tips of the toes, put the body straight and hold the position for at least 30 seconds.
Burpees: we make a jump and when we go down we put our hands on the ground, we take our legs backwards, to be completely stretched and we take advantage of the impulse to put our legs back in the initial position, then we raise our hands and start again.
Gluteal bridge: we lie on a mat, bend our knees and stretch our hands to the sides of the trunk. The movement consists of lifting the buttocks, without raising the shoulders from the ground, until they form a straight line with the knees and the chest.
Alternate arm and leg elevation: to be able to do this exercise we have to put ourselves in a quadruped position, that is, supporting our knees and hands on the ground, with our back straight. We will raise little by little, in order not to lose balance, the right arm and the left leg and we will stretch them, after holding the position for a couple of seconds, we lower them and do the same with the other arm and the other leg.
Dumbbell raise behind the head: Now we will need a dumbbell or a bottle of water of a liter or two. We will stand up, with our legs apart and we will hold the dumbbell or bottle with both hands, we have to carry it behind the head, at the height of the neck. The movement consists of raising the arms and stretching them towards the ceiling.
Concentrated biceps curl: to do this exercise we will also need a weight or bottle. It is about doing a concentrated biceps curl to make us work this muscle harder. We sit on a chair and hold the weight with one hand, we place it on the inside of the knee of the leg on the same side of the body. For example, if we hold the dumbbell with the right hand, we will rest the elbow on the right knee. Now we flex the elbow to lift the weight.
These are the exercises that we recommend today to do a routine with which you can combine cardio and strength at home. Remember that in our home training APP you will find up to 600 video sessions that will also help you complete this routine or combine the exercises.
