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High Impact Cardio & Lower Body Workout: Burn Fat and Build Strength
If you are looking for a challenging and effective workout that will help you burn fat, build strength, and improve your fitness, then you should try a high impact cardio and lower body workout. This workout combines exercises that target your legs, glutes, core, and cardiovascular system, and requires minimal equipment and space. You will need a mat, a pair of dumbbells, and a timer. You can also modify the exercises to suit your level and goals.
What is High Impact Cardio?
High impact cardio is any type of cardiovascular exercise that involves both feet leaving the ground at the same time, such as jumping, skipping, running, or hopping. High impact cardio can increase your heart rate, burn calories, and improve your bone density and muscle tone. However, high impact cardio can also put more stress on your joints, especially your knees, ankles, and hips. Therefore, you should always warm up properly, wear supportive shoes, and land softly on your feet. You should also avoid high impact cardio if you have any injuries or conditions that affect your joints, or if you are pregnant.
What are the Benefits of a Lower Body Workout?
A lower body workout is any type of strength training that focuses on your legs, glutes, and core muscles. A lower body workout can help you build muscle mass, increase your metabolism, and enhance your performance in other activities. Some of the benefits of a lower body workout are:
- It can improve your balance, stability, and posture.
- It can reduce your risk of injury and pain in your lower back, knees, and hips.
- It can boost your confidence and self-esteem.
- It can shape and tone your legs and glutes.
How to Do a High Impact Cardio & Lower Body Workout
A high impact cardio and lower body workout consists of alternating between high intensity and low intensity exercises, with short rest periods in between. This way, you can keep your heart rate elevated, burn more calories, and challenge your muscles. You can do this workout as a circuit, where you complete one round of all the exercises, or as an interval, where you repeat one exercise for a set time before moving on to the next one. Here are some examples of exercises you can include in your high impact cardio and lower body workout:
Jump Squats
Jump squats are a great exercise to work your legs, glutes, and core, as well as to increase your power and explosiveness. To do a jump squat, follow these steps:
- Stand with your feet shoulder-width apart, toes pointing forward, and arms by your sides.
- Bend your knees and lower your hips into a squat position, keeping your chest up and your weight on your heels.
- Push through your feet and jump up as high as you can, swinging your arms overhead.
- Land softly on your feet and return to the squat position.
- Repeat for the desired number of reps or time.
Lunges with Dumbbells
Lunges with dumbbells are a simple but effective exercise to strengthen your legs, glutes, and core, as well as to improve your balance and coordination. To do a lunge with dumbbells, follow these steps:
- Stand with your feet hip-width apart, holding a dumbbell in each hand by your sides.
- Take a big step forward with your right foot and bend both knees to lower your body until your right thigh is parallel to the floor and your left knee is hovering above the floor.
- Keep your torso upright and your core engaged.
- Push through your right heel and return to the starting position.
- Repeat with your left foot and alternate sides for the desired number of reps or time.
Burpees
Burpees are a classic high impact cardio exercise that works your whole body and gets your heart pumping. To do a burpee, follow these steps:
- Stand with your feet shoulder-width apart, arms by your sides.
- Bend your knees and place your hands on the floor in front of you.
- Jump your feet back into a plank position, keeping your body in a straight line from head to heels.
- Do a push-up by bending your elbows and lowering your chest to the floor.
- Jump your feet back to your hands and stand up.
- Jump up and clap your hands above your head.
- Repeat for the desired number of reps or time.
Conclusion
A high impact cardio and lower body workout is a great way to burn fat, build strength, and improve your fitness. You can do this workout at home, at the gym, or anywhere you have some space and a pair of dumbbells. Remember to warm up before you start, cool down after you finish, and drink plenty of water. You can also adjust the intensity, duration, and frequency of this workout to suit your level and goals. Have fun and enjoy the results!
