Nobody has to do without cardio training even in home quarantine because of Corona. We have created a living room workout for jogging muffle that challenges all large muscle groups and that you can do in a confined space, for example between the desk and the couch.
The corona virus is currently prescribing a quarantine for all of us. Those who can work from home and may even enjoy the time in the home office a little: You can sleep longer because you save yourself the way to work and have more time for yourself.
If it weren't for the lack of exercise and the well-stocked fridge, which invites you to snack as part of the procrastination ...
At the moment nobody can say how long we have to stay at home. But one thing is certain: physical inactivity and excess calories will have a negative impact on weight, health and mood if you do not tackle them.
Endurance training is ideal - but not everyone likes to go jogging
Endurance training is ideal to keep your metabolism busy and burn fat. But not everyone feels called to jog - in addition, every step outside the door should be carefully considered at the moment.
But you don't have to do without cardio training. We have created a workout that challenges all large muscle groups and that you can do in a confined space, for example between the desk and the couch
This is how our living room HIIT is constructed
Our high-intensity interval training (HIIT for short) consists of three blocks with four exercises each.
You should do each exercise of this tabata training for 20 seconds and then switch to the next exercise very quickly, so that the break, which is actually not one, lasts only ten seconds if possible.
This keeps your pulse high and you don't have to sweat for hours, but benefit from the afterburn effect. Our living room workout takes just over ten minutes. It is crucial for efficiency that you accelerate during the stressful period.
Advanced users can also do the exercises for 40 seconds and extend the break to 20 seconds.
Here is an overview of what to expect from the endurance workout. If you cannot memorize all exercises directly and are stressed by the rapid changes, first choose just one block - A, B or C - and complete it three times.
The individual exercises are then described in more detail below.
Interval block A
In the first interval block, four exercises await you, which you probably know and can therefore complete cleanly and quickly. They also serve as a warm-up program: set your timer in your cell phone or use an app, such as "Hiitmi", and get started.
Do as many repetitions as possible in the allotted time - 20 to 40 seconds depending on your fitness level. Then switch to the next exercise as quickly as possible in ten or 20 seconds.
1. Jump rope
2. Pushups
If you can't do clean, classic push-ups, don't do them on your knees, but look for an increase, such as the couch, and rest your hands on them. This has a greater effect on the target muscles than when you carry the weight on your knees.
3. Folding Knife
4. Superman
The corona virus is currently prescribing a quarantine for all of us. Those who can work from home and may even enjoy the time in the home office a little: You can sleep longer because you save yourself the way to work and have more time for yourself.
If it weren't for the lack of exercise and the well-stocked fridge, which invites you to snack as part of the procrastination ...
At the moment nobody can say how long we have to stay at home. But one thing is certain: physical inactivity and excess calories will have a negative impact on weight, health and mood if you do not tackle them.
Endurance training is ideal - but not everyone likes to go jogging
Endurance training is ideal to keep your metabolism busy and burn fat. But not everyone feels called to jog - in addition, every step outside the door should be carefully considered at the moment.
But you don't have to do without cardio training. We have created a workout that challenges all large muscle groups and that you can do in a confined space, for example between the desk and the couch
This is how our living room HIIT is constructed
Our high-intensity interval training (HIIT for short) consists of three blocks with four exercises each.
You should do each exercise of this tabata training for 20 seconds and then switch to the next exercise very quickly, so that the break, which is actually not one, lasts only ten seconds if possible.
This keeps your pulse high and you don't have to sweat for hours, but benefit from the afterburn effect. Our living room workout takes just over ten minutes. It is crucial for efficiency that you accelerate during the stressful period.
Advanced users can also do the exercises for 40 seconds and extend the break to 20 seconds.
Here is an overview of what to expect from the endurance workout. If you cannot memorize all exercises directly and are stressed by the rapid changes, first choose just one block - A, B or C - and complete it three times.
The individual exercises are then described in more detail below.
Interval block A
In the first interval block, four exercises await you, which you probably know and can therefore complete cleanly and quickly. They also serve as a warm-up program: set your timer in your cell phone or use an app, such as "Hiitmi", and get started.
Do as many repetitions as possible in the allotted time - 20 to 40 seconds depending on your fitness level. Then switch to the next exercise as quickly as possible in ten or 20 seconds.
1. Jump rope
2. Pushups
If you can't do clean, classic push-ups, don't do them on your knees, but look for an increase, such as the couch, and rest your hands on them. This has a greater effect on the target muscles than when you carry the weight on your knees.
3. Folding Knife
4. Superman
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