Cardio is a central part of many peoples exercise routines. For some it means going out for a bike ride or doing a 10 kilometre run but for many this is either not appealing or they would like to try something a little different. A fun option is using weights and it is something that can be done at home.
“The idea of cardio with weights at home may seem a little intimidating but essentially it follows along the same lines of a “Bodypump” style workout. You just need a few pieces of equipment and you can have your own version of this class at home. Examples of exercises include squats, lunges, bicep curls, chest press, tricep extensions and pullovers to name just a few.”
What you need
You will need some small hand weights (or you could even use a tin of beans) and ideally a Barbell too. Inexpensive, easy to get and they shouldn’t take up too much space either. You will need to have at least two different weights, a light and heavier weight to start. All of the exercises are high rep sets, so movements will be repeated many times before you get a rest, so bear this in mind when you select your weights. (Ideally, select adjustable weights so that you can change them as you get stronger and fitter.)
Don’t forget your MUSIC! Music is a great motivator and time keeper when working out. Dig out your favourite playlist or find yourself one on YouTube or Spotify.
What you work
Every muscle group. By the end of a session you should feel like you have worked every part of your body, especially the cardiovascular system. If you are out of breath, sweaty and your body is tired then you will most likely have completed a good workout.
Activating all muscle groups is a good way to increase fitness levels.
How to start
Get some workout routines. This means you can make progress in a measured way, working your way through different routines. Start easy and push yourself every week, adding more reps, time or weight.
Set out a suitable workout area, with all of your equipment close by before you start.
If you are new to this style of workout, take it slowly and don’t rush, it is important that you get technique right. Without safe technique you not only limit the productivity of your workout you also risk injury which could stop you training for weeks. It is recommended that you are shown the ropes by a professional first so that you can be confident in the knowledge that you are working out in a safe and effective manner.
1. Set yourself goals. Have an aim of what you want to be able to achieve before you start.
2. Make a note of your workout, weights and times so you can improve each week.
3. Consistency. For the best results you need to train regularly in order to see an improvement in your fitness levels.
4. Mix it up. Making changes to your workouts every few weeks can keep it interesting.
Something for you to give a try!