ejercicio físico, fitness, quemar grasas, adelgazar, estado de forma, físico, salud, dieta, perder peso, actividad física, índice de masa corporal, IMC, dieta, entrenamiento, rutina

Lose weight and gain muscle: 12 cardio and strength exercises to transform your body


At this point, with the many possibilities offered by the fitness world, swimming under the flag of laziness and lack of time, so as not to make a small movement, has no place. Today, there are countless training routines available to help you achieve your daily physical activity goals without spending too much time.

By combining cardio and strength exercises, you can burn fat, build muscle, and eventually stay in shape. All it takes is a little planning. Much depends on the person, but I recommend that those who only have half an hour a day to train should engage in “full body” strength training three days a week to stimulate their muscles and another three days of normal cardio and HIIT exercise.. Strength training is as important as cardio training, so I would change both types of routine, ”she says. Sergio’s hairstyleBA in Physical Activity and Sports

whole body routine

For this reason, we share a routine invented by Peinado himself, which implements the above-mentioned goal of the work of the main muscle groups of the body for their development and maintenance of a healthy weight. Scientific evidence confirms that it is so best training approach that can be taken todaydo we want to lose weight or enjoy good health in general.

12 basic body transformation exercises

  • rompers
  • squats against the wall
  • push-ups
  • ABS
  • climb onto the chair
  • squats
  • tripe funds
  • Iron
  • Sprint on the spot
  • throws
  • pushups up
  • side board

the dynamics of the routine

  • Warm up before starting your routine
  • 30 seconds to practice
  • 10 seconds of rest between each one
  • x3 rounds
  • 1 minute rest between rounds

Depending on the condition and circumstances you can complete one, two or even three rounds per trackwhich means approximately 10 to 30 minutes of physical activity if we also take into account the necessary warm-up and the recovery time between exercises and sets. But it is online new guidelines for physical activity from the World Health Organization.

The body, led by Dr. Tedros Adhanom Ghebreyesus, considers it advisable to do 150 to 300 minutes of physical activity moderate to vigorous intensity aerobics for a week, i.e. 30 to 60 minutes a day. And not all of them.

But it should be noted that By physical activity, WHO understands more than just physical exercisewhich he defines as a subcategory that is planned, structured, repetitive and intended to improve or maintain one or more elements of physical fitness, but rather it also covers other activities such as those related to work, commuting – on foot or by bike -, homework, and even recreational activities such as dancing.

So cardio and strength training, both essential and a wide range of activities, from walking to playing with the little ones, are important in improving our physical condition and therefore our health. Don’t you really have 30 minutes to invest in your well-being?

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