Do you want a full-body workout with cardio?
Begin with a warm-up.
Start with three minutes of each of the following exercises if you want to add nine minutes of aerobic activity to this strength training plan. They will include heart-pumping exercises in your program to prepare your body for weight-bearing activities.
These fundamental exercises are likely already familiar to you, and for good reason: they are ideal for a burst of heart-pounding, lung-expanding aerobic exercise. The best aspect is that you can do them all in a small amount of time.
Take a one-minute pause after completing these three movements before resuming the strength training program.
If you have knee or ankle pain, pay attention to your form rather than your pace. Always land on the balls of your feet with your knees bent to ensure that your muscles, not your joints, bear the brunt of these workouts.
Wearing well-cushioned footwear can help make jumping jacks easier on your joints.
How to Do a Jumping Jack
A basic cardiovascular workout that can be done in a little amount of space.
1. Take a tall stance with your legs together and your arms at your sides.
2. Jump into the air while gently bending your knees.
3. Spread your legs shoulder-width apart before jumping. Raise your hands over your head.
4. Return to your starting point.
5. Repetition.
Pogo Hops: How to Do Them
A controlled jump that has been adapted for cardiovascular health.
Make your stance straight with your feet slightly wider than hip-width apart.
Raise your heels until you are standing on the balls of your feet.
Quickly bounce up and down on the balls of your feet. Keep your heels off the ground.
How to Do Reverse Lunges
This exercise, when compared to a regular lunge, puts less strain on the knees while still training the entire leg.
Take a tall stance with your hands on your hips.
Take a long stride back with your left foot.
Slowly lower your hips until the right side of your thigh (front leg) is placed parallel to the floor and your right knee is directly above your ankle. Your left leg should be bent at the knee and pointed toward the floor, with your left heel lifted.
Return to a standing posture by pushing the back of your right foot into the ground and pushing your left leg forward to complete one rep.
Switch legs and walk back with your right leg.
Make a personal goal for yourself: Try this exercise with your hands above your head.
Strength Training Equipment Required
You most likely already have everything you need for this workout in your closet.
Shoes: A comfortable pair of shoes would suffice. If required, you can perform this workout barefoot on a non-slippery surface.
Timer: Most phones now have built-in timers, or you may use a real watch with a second hand.
Wear loose-fitting, breathable clothes.
Any space measuring seven feet by three feet will suffice.
Workout Music Can Give You a Boost
Making a workout playlist of your favorite high-energy music may not make your workout seem any easier, but it may cause you to work out harder without even realizing it. The best thing is that you just need three or four great tunes to complete this exercise. If you want to try something new, make your own music to listen to while exercising. Sing, hum, clap your hands, or do everything you can to keep up with the music on your playlist. It might give you the boost you need to finish strong.
What to Do Next
This program may be tailored to your changing fitness level.
Increasing Power
The best part about the nine-minute strength training program is that you don’t have to start a new exercise regimen to keep yourself challenged as you develop. To maintain your strength and cardiovascular health, you will need to increase the time of your workout.
Intermediate and Advanced Workouts
Increase the time you spend on each exercise progressively if the 9-Minute Strength Training Workout gets too easy. Rest one minute between sessions and do a 20-30 minute aerobic warm-up.
Understanding the acronym H.I.I.T.
It has been scientifically proven that workouts that combine interval training with muscle-building activities benefit your health the most. You can get the ultimate result by doing an entire physical workout that strengthens your heart, lungs, and muscles without the use of a gym or other equipment. It is based on the principles of H.I.I.T., or high-intensity interval training, which employs brief bursts of intense exercise to have a significant impact on the body. If a 20-minute jog is good for your metabolism, lungs, and heart, H.I.I.T. packs all of those benefits, and more, into just a few minutes. H.I.I.T. may sound too wonderful to be true, but understanding and implementing this workout method into your life will save you hours in the gym.
The Benefits of Bodyweight Exercises
While technology has improved considerably in the last 200 years, the human body’s architecture has stayed stable for thousands of years. You don’t need any fancy equipment to get in shape. Body weight workouts have multiple advantages: they may be done anywhere, at any time, and at no expense.
However, exercise with merely your own weight provides an additional advantage. Because our muscles control every movement we perform, connecting with your body’s potential may help you conquer it. We don’t walk around wearing weighted vests, but we must be able to deal with our own body weight during every action. Training the body to support its own weight can help us prevent injuries and maintain flexibility as we age.
