20 minutos de cardio explosivo, ¡Sin necesidad de correr!

You have no excuse to skip this routine. It only lasts 20 minutes and does not require specific material, so it doesn’t matter where you are. This cardio workout, without having to go running, is quick and effective. And yes, you can even do it in your dining room. Learn the movements that we explain below and get to it.

Instructions: Perform each exercise for 1 minute (or do as many repetitions as you can in 60 seconds, breathing when you need it). Beginners, start by working for 30 seconds and resting for the other 30. Rest 2 minutes after doing the first set of 10 exercises and then repeat. And to finish, do a stretching session 3-5 minutes.

1. March with arms in a circle

Start by marching in place. He brings his knees to waist height while you rotate your arms backwards for 30 ‘and then do the same forwards. This way you will warm up your shoulders and quads at the same time.

2. Jump Jack

• Jump, opening your legs and at the same time, raise your arms extended above your head.
• Jump again to return to the starting position, with your legs closed and your arms close to your body.
• To increase the difficulty, try to do the jumps on your toes

3. Race on site

With your forearms and hands parallel to the ground, run on the spot, bringing your knees up. as high as possible until I touch your hands.

4. Long jump and lateral movement

• Start with a squat with your arms extended slightly behind you. Gain momentum and jump as far as you can – landing carefully on the balls of your feet and doing a deep squat
• Start doing backward lateral lunges (5 to 8) until you reach the place where you were

5. Feet in the butt

• Run in place and bring your feet up to your glutes to work all the rear tendons a little.
• Push yourself with your arms to mobilize your entire upper body and maintain an accelerated heart rate.

6. Burpee

• Jump as high as you can with your arms behind your head
• Land in a deep squat until your hands are on the ground.
• Jump your feet back, staying flat
• Place your feet close to your hands again, and repeat all the movements.

7. Crossed jack

Cross your arms in front of your chest (instead of above your head), while you cross your legs as a variation of the classic Jumping Jack.

8. Jump with stride

• Perform a front lunge, leaving your right leg behind. Swing your right leg forward to boost you with the left foot and jump as high as possible. Land softly again doing a lunge but this time with your left leg behind you.
• If you get very tired, after 30 seconds you can stop and do two sets

9. Mountaineer

• Holding the plank position, bring your knees – keeping your hips straight – towards your arms as if you were running in place.
• Focus on your abs when you do this exercise, and don’t forget that the hip cannot go from one side to the other.

10. Side skater

• Start with the weight on top of your right leg and jump toward your other leg, landing softly on your left leg with your knee slightly bent.
• Repeat the same action jumping towards the other lake.
• Throughout the exercise you must keep a low position of the whole body.

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