Cardiovascular training

Image of someone's home gym.
Cardiovascular training

How to build a home gym during the lockdown

How to build a home gym is a question that often comes up during the COVID-19 times and the frequently associated lockdowns.

And while a body weight workout can also be performed at home without any equipment, body weight training is rather limited and not ideal for strength and mass gains.

That’s not to say that you can’t get fitter and more toned with a no equipment workout, of course.

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Picture of multiple people lifting with barbells in a gym.
Cardiovascular training

25 minutes intermediate circuit training workout

It is possible to get in shape without having to lift heavy weights in the gym every day. A lot of people get burned out and spent from going to the gym day in day out, doing the same routine every day and often, for years. This is why I advocate switching up your training routine sometimes.

Working out at home, performing a hard full body circuit training workout, is both challenging and fun. The reasons? Being able to fit 25 minutes of circuit training into someone’s schedule can easily be done. If your goal is to get in shape, whether it is for the summer or just to be more fit overall, then it means this workout might be suited for you.

Research and my own personal experience has shown that high intensity interval training (HIIT) works great and is quite possibly the best with regard to fat loss. This means that a short but intense workout is better at burning calories and, thus, losing fat rather than spending countless hours doing low intensity cardio workouts for fat loss. Like, for example, running or walking for an hour.

This 25 minutes intermediate circuit training workout also has the added benefits of increasing your cardiovascular health and efficiency.

This means that we can use this intermediate circuit training HIIT workout to transform our bodies in only a small amount of time for the better. In turn, we feel better, look better and get more fit.

Who said every workout needs to last for hours to be effective?

The possibility to easily alter the program from beginner to intermediate as you get more advanced as a trainee is also an added advantage which a lot of people will appreciate out of convenience. Just changing a couple of exercises, reducing rest time and/or increasing the intensity is already enough to make this program much harder.

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A man and woman kicking a heavy bag in the gym.
Cardiovascular training

HIIT cardio kickboxing home workout

Cardio kickboxing is an interval based workout.

It combines cardiovascular training with martial arts. Not only does it improve our cardiovascular system, cardio kickboxing requires a lot of balance, strength and hand-eye coordination as well.

The HIIT cardio kickboxing workout is centered upon movement with an emphasis on punches, kicks, knees, and elbows. It’s a full body home workout that uses every muscle in the body, which makes it a very intense, though amazingly fun home workout.

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Picture of multiple people lifting with barbells in a gym.
Cardiovascular training

10-minutes HIIT workout at home

It almost sounds too good to be true. ‘Can I get in shape with only 10 minutes of high intensity interval training? (HIIT)’

The answer in general is yes, but it depends on what your goals are.

As a matter of fact, it’s probably the best ‘bang for your buck’ workout program for getting fitter.

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