Cut Your Extra Fat with Just 15 Minutes of Cardio Barre Workout at Home

Are you bored with your wardrobe with loose tees, baggies, and oversized dresses? Try cardio barre with no equipment! Know how to do it real easy and fast!

In the busy schedule of our daily lives, the greatest deal is to cut our extra fat. Our corporate lives (specifically, long hours of a desk job and no physical activity) give us the gift of excessive belly fat. Why talking about only belly fat? Almost 70% of us have a chubby structure. From teenagers to adults, men to women, all are looking for the perfect figure so that they can fit in our old ripped denim!

What generally goes wrong

Being human beings, it is our tendency to look for tricks and shortcut for everything, and when it comes to fat reduction, we want the easiest and least painful ways. We are ready to consume cups of green tea to skip the exercises! We are ready to go through the daily routine of Beyoncé to know the secret drink for her post-pregnancy weight loss. But, oops! In lunch, we want pizza with extra cheese!

Also, we can spend hours talking about weight loss but doing nothing at all! Yes, we actually do all these which will no result. In other words, ‘cheat-ways’ are always our first preference in terms of weight loss. Most of us end up in failure and console ourselves that “this much fat is tolerable!” after trying the cheat ways because of our intense love for food!

We have to know that the fat in our body is the result of our ‘physical-activity-less’ life and to burn the fat we need to add those activities in our daily routine. Here, comes the relevance of cardio barre workout. Well, keep aside the excuses like “I’m running out of time,” or “I’m not a morning person” or anything else because you neither need to spend hours for cardio barre nor you need to be a morning person. You don’t need equipment as well.

What is Cardio Barre

Cardio barre is the effective hybrid exercise with some quick-paced moves that can burn calories like magic. The reason it works so well is – it makes your muscles so active. Also, it tones your arms and abs along with flattening your belly. So, you will remain fresh and active for the rest of the day. After the uneasiness of initial days, you will actually found visible results. Sounds cool? What are you thinking? Let’s begin! Take the challenge of cardio barre workout and get ready to look stunning in your favorite dress.

Different Cardio Barre Workouts to Practice

Take a look at the most efficient and healthiest Cardio Barre workouts that can help you achieve your fitness goals.

Begin with warm-up

A warm-up session of basic freehand exercises will do well here, and you don’t need to go for more than 10 minutes for this warm-up session. It will boost you up for an intense cardio barre.

Marches

Marches

You can start the workout with March for 1 minute and take a break of 30 seconds. March in place by and use your cores to raise your legs, and make sure to do inhale and exhale properly. Bring your thighs to the hip level while standing straight.

Planks

Planks

Now time for some more variations in plank. Try Pike tap plank, knee to elbow plank. Also try plank with leg raise, plank with arm raise, and side plank for better result. The benefits of planks are beyond mention. It tones the entire body. Just give 20 seconds to each position, and you will be able to understand the difference. After a few days of doing these planks, you will be able to see the change in your core. Add some sets of crunch here for better results.

Low Plié Squat Pulse

Low Plié Squat Pulse

Straightway move on to Low Plié Squat Pulse. Do it 2 sets with 10 counts and take a break of 10 seconds after each set. For this exercise, you need to extend your knees and hold the squat position for at least 5 seconds.

Rotating Squat Jump

Rotating Squat Jump

Now, it’s time for Rotating Squat Jump. As a beginner, do it a set of 5 and gradually increase it to 10. Don’t forget to take a break of 10 seconds. These are very important to relax your muscles. The initial difficulty is acceptable here. If you can’t jump 180 degrees, just walk but make a habit of jumping.

Mountain Climbers

Mountain Climbers

Do a set of Mountain Climbers next (initially 10 seconds and gradually extend it till 30 seconds). You can start doing it with plank and then touch your elbow with knees and again back to the plank position.

Plié Squat Burpees

Plié Squat Burpees

Next, a set of 10 Plié Squat Burpees will make you ready for the upcoming workout. For this, sit in a plié squat position and jump to a plank position and then come back to the plié squat position.

Touch the Floor and Passé

Touch the Floor and Passé

You are almost at the midway of your workout session. It will be a more exciting onwards. Well, now, it’s time for a fun exercise called Touch the Floor and Passé. You may need some time to be familiar with this, but once you learn, it will literally be a fun exercise. Right to the left, a set of 10 Touch the Floor and Passés will be alright. It is the modified version of the traditional leg lift. Begin in a standing position, and then bend at hips and touch the floor and back to the standing position.

Plié Squat Jump

Now, let’s have a set of 10 Plié Squat Jump. It is squat>bend >jump> squat position. The switching from squat to bend to jump needs to be smooth, but you may have initial difficulties in having a grip over this.

Side Lunge to Passé

Side Lunge to Passé

Finish the workout session with Side Lunge to Passé a set of 10 counts. Begin with a squat and touch right feet with the left hand, immediately back in the standing position with arms in the front.

Stretches to finish the session

That’s all! Take a break of 2 to 5 minutes before going for other works. It is important to breathe in and breathe out and relax the muscles after the intense workout. Do the stretches (arm, shoulder, quad, and hamstring). Remember, you cannot skip this part. It is challenging, but, hey! Don’t you want to fit in your “goal-dress”? If you are facing difficulties with these sets of exercise, you can try preparatory cardio barre for the first two days.

Benefits of Cardio Barre

The benefits of cardio barre are uncountable. With this intense cardio exercise, you will be able to have a better metabolism and obviously better cardio health. You will have a good recovery rate from multiple diseases. Last but not the least; you can have control over your diabetes rate.

It’s time to start your workout

For better results, you can join a gym near you in Kolkata to have some more activities under a specialist’s guidance. Also, you need to cut extra fat and junk foods from your diet. Lessen the amount of sugar and oil in cooked food and avoid processed food.  On the other side, you need to add some healthy food containing good nutrients and fibers in your diet. Eat seasonal fruits and drink enough water to stay hydrated.

HIIT WORKOUT IS HIT FOR A REASON: GET GOING WITH INTERVAL TRAINING

Have you heard about HIIT Workout? If not yet, read this article to know every little detail about this highly-beneficial interval training.

First, let’s discuss what is HIIT in the beginning. A lot of us have heard about HIIT but don’t exactly have an idea about it. We often assign them to Run, Sprinting or others.

HIIT is High-Intensity Interval Training is a form of cardiovascular training with intense but short intervals of workout along with regular intervals of rest, this regime continues until too exhausted to continue. Any form of cardio-vascular intense exercise with intermediate periods of rest can be considered as HIIT.

These intense workouts generally last for 30 minutes, but it can fluctuate depending on person to person.

WHY IS HIIT WORKOUT POPULAR?

Every popular thing on this planet has to have some advantages. Same goes for HIIT. Whenever a non- exercising person talks about the reasons behind not being able to exercise, 90 out of 100 people come up with the fact that they don’t get enough time to maintain a decent fitness regime.

This is where HIIT Workout plan comes into existence. Not only does HIIT require less time (almost half) than other regular exercises but also pushes us towards the results we want to achieve. Gone are the days where every good thing required a lot of time; with HIIT exercise and interval exercise, people are able to fit exercises into their busy schedule comfortably and maintain a healthier lifestyle.

BENEFITS OF HIIT WORKOUT AND INTERVAL TRAINING

According to scientists HIIT cardio workout and Interval training have proven to deliver greater improvement on both aerobic and anaerobic increases. Aerobic increase refers to endurance and anaerobic refers to power.

So, what’s wrong with the traditional way of exercising you may ask.

I would say there is nothing wrong with the traditional way but there is an improved and more efficient way to work and that too in comparatively lesser time. That way is HIIT.

Let me give you an example to clarify the differences.

Suppose you want to increase your running capability. What should you so to achieve your desired result?

The traditional way asks you to continue briskly jogging/running for a certain period of time to notice an improvement.

On the other hand, HIIT and Interval Training requires you to take up intense but short training periods of fierce sprinting spaced with short periods of rest until you drain yourself out. The intensity required to do such intense training will increase both your endurance and power.

The most important advantage is HIIT takes minimum time. The average working out time for HIIT is less than 30 minutes.

Interval exercise benefits you by lowering your blood sugar level, by keeping your heart healthier and aiding weight loss.

SIMPLEST FORM OF HIIT TO BEGIN WITH

Probably the easiest form of HIIT is running. Let’s go with that.

Once you are out in the park or your neighborhood running track, get yourself ready by warming up first. For warm-ups, you can do stretching, yoga, light jogging, high knees or mobility leg and arm swings.

Then begin running at a brisk pace for around about 30 seconds.

If you need to slow down, then slow down to light jogging for some time and repeat the process for about ten such work/rest periods.

If you are more of an indoor person or don’t have the lush green gardens or running track to exercise around you, it doesn’t mean you can’t hit the HIIT. You simply have to get hold of a treadmill. Adjust the pace so that you can flip from intense from slow and vice versa.

OTHER HIIT AND INTERVAL TRAINING

It is absolutely not necessary that you have to always follow running as your beginner HIIT workout. You could do Burpees, Push-Ups, Pull-Ups as body weight exercises. While Kettle Bell Swings, Battle Ropes and Weight Lifting are some of the exercises that you could fit into your HIIT regime for resistance.

THINGS TO BE CONSIDERED

There are certain factors that we need to keep in mind before hurrying off after our new found love for HIIT.

Firstly, when beginning HIIT, you must maintain a certain routine. Go from easy to intense. Take up light steps in the beginning, give your body the required time and energy level to cope with an intense workout.

Secondly, keep in mind to maintain your form to prevent any kind of injury. If you feel the intensity is too much to carry on with it, then slow down.

Take rest. Muscles in our bodies are built only when we are resting. So, it is advisable to take off days from HIIT practices.

With proper guidance and correct postures, HIIT Workout and Interval Training can be your best friend for building and empowering your body.

5 HEALTH BENEFITS OF CARDIO WORKOUT YOU SHOULD NEVER IGNORE

Explore the top 5 health benefits of Cardio Workout that will drag you to the gym. Read the awesome healthiness of Cardio and start your daily cardio session.

For a few people, Cardio is a feared workout whereas the others are extremely passionate about it. Either way, Cardio workout is one of such key components of fitness that can never be eliminated from your fitness plan. Cardio or Cardiovascular exercise is the movements that increase your heart rate and get the blood circulation up throughout the body. Various methods and forms of cardio workouts can be found – all of which have specific guidelines and benefits. In this article, we’ll be taking a tour of the health benefits of Cardio Workout.

Most of the individuals, who are performing the cardio workout, use the exercise as a way to burn off the excess calories and the exercise also enhance the need for energy because of the continuous movements in your body. While a few cardio workouts work a little better when it comes to the fat loss, all the cardio exercises, however, come in handy for the calorie burning. Considering the fact that fat loss depends on the balance between calorie consumption and calorie burning, stepping to the cardio workout can be a viable decision. Now, we are going to portray the benefits you can enjoy with cardio.

IMPROVEMENT IN HEART HEALTH

One thing you need to bear in mind at first is that your heart is a muscle just like any other muscles in your body. So, what do you do to keep the muscles strong and healthy? You exercise focusing on those muscles! Thus, the same goes for your heart as well. It must be worked in order to become strong and stay strong! If you fail to work it, your heart will be weakened over time and that’s going to call for a range of negative health effects.

When you pump your heart at a faster rate on a regular basis, it comes into a good shape and becomes healthy. If you do some easy and everyday exercises like walking up the stairs and a little running, your heart rate would be on the positive side.

ENHANCED METABOLISM

There are never-ending health benefits of cardio workout which can be practiced on a daily routine. And metabolism is another reason to practice and perform this particular workout program. Alongside speeding up your heart rate, the Cardio workout works great for enhancing the rate of other vital health processes like your metabolic abilities!

In general, the more intense your cardio workout becomes, the more noticeable the outcome can be seen in your metabolism rate. Intense Interval Sprints, also known as HIIT, increase the metabolism considerably. When you increase your metabolism, it promptly makes it easier to maintain your weight (losing weight or gaining weight, as the case is).

IMPROVED HORMONAL PROFILE

You may get surprised but in reality, the cardiovascular exercises greatly improve the hormonal profile in your body! Yes, the cardio workouts change the hormonal profile in your body and release the ‘feel good’ hormones which come in handy for comforting the signs of depression and exhaustion in a great way. Also, practicing the cardio exercises discharges the hormones that reduce the appetite. Those individuals who are regularly partaking the cardio workouts are often seen to have a way more positive outlook towards life simply because the cardio workout is offering them the stress relief benefits.

BETTER RECOVERY ABILITY

The lower, more moderately paced forms of cardio workouts will be a great help in lessening your recovery time as well! Right after spending a hard session in the gym doing penetrating sets and reps of intense workouts, walking or light jogging or hopping on the treadmill can outstandingly help you remove the by-elements created during the lifting session in your body.

In this scenario, the cardiovascular workouts will aid you in deducing your Delayed Onset of Muscle Soreness (DOMS). Moreover, the workout will carry more oxygen-rich blood to your muscles tissues which will augment the repairing and rebuilding process of your body. In a nutshell or in simpler words, this will help you to be capable of getting back to the gym faster and work on your precious muscles once again.

However, remember that making the fine balance between the rest and workout is important since having no rest or having too much rest would lead you to see no positive outcome at all! Once the full recovery is achieved, you need to be frequent in terms of cardio workout in order to give birth to new muscles. But make sure, in that quest, you are not having too intense cardio or an excessive amount of cardio will be a roadblock in your recovery.

DIABETES MANAGEMENT

Good news for the diabetes patients – if you practice cardio workouts, you will be able to manage diabetes in your body! Yes, that’s right. When you perform the cardio workout in an ideal environment at a good multi gym in your area, it enhances your muscle’s capability of utilizing the glucose. Those individuals who perform the workout on a regular basis are more likely to have good control over their blood sugars and less likely to experience the blood sugar swings compared to those who don’t exercise!

FIND A GOOD GYM NEAR YOU AND START EXERCISING

Cardio workouts can be tricky and the intense workouts can damage your body too! Thus, it becomes immensely important to find a good nearby gym and start the cardio workouts under expert supervision. At Starmark Fitness Studio, we have the finest cardio professionals who can help you improve your heart health, hormonal profile, metabolism, recovery rate, and blood sugar level with the topnotch and most intuitive cardio workouts. If you want good health, we are just a call away! Join us and get all the health benefits of Cardio Workout.