Cardio exercise in 20 minutes quick guide

On the sidelines of a busy schedule, workout plan that you create are often neglected. Whether it's because of unavailability of time or already feel tired with other activities so you are lazy to exercise. For those of you who experience such things, consider the following reviews to help you have a healthy and fit body by doing cardio exercise without a tool in just 20 minutes.

Overview of cardio exercise

Cardio exercise is divided into several types, such as swimming, running, aerobics, cycling, and much more. Choices of this type of cardio exercise can be done indoors or outdoors. Reporting from Verry Well Fit, cardio exercise is recommended for maintaining health, fitness, and burning calories. The American College of Sports Medicine recommends moderate-intensity exercise for 30 minutes, for 5 days a week (alternately). For those of you who are accustomed to cardio exercise, can also exercise high intensity cardio 20 minutes a day, 3 days a week (alternate).

Cardio exercise makes the body move, muscles become supple, blood flow becomes more smoothly so healthy heart. In addition, other benefits are to maintain weight, reduce stress, and certainly increase bone density.
Cardio exercise without tools in 20 minutes

Now you no longer need to worry about your time to exercise. In just 20 minutes, you can do cardio exercise without tools with guides like the following:
First guide

    Stationary sprinters (run in place with fast movement) - 20 seconds
    Boxer stance (sideways position, hand clap in front of chest, and small jump forward and backward resting on foot) - 10 seconds
    Squat thrust (raise your hand upward, then change movement to push up position, then repeat) - 20 seconds
    Boxer stance (sideways position, hand clap in front of chest, and small jump forward and backward resting on foot) - 10 seconds
    Spider-Man mountain climber (push up position and advance one foot parallel to waist, repeat with leg turn) - 20 seconds
    Boxer stance (sideways position, hand clap in front of chest, and small jump forward and backward resting on foot) - 10 seconds
    Criss-cross pickup (jump while crossing legs, then take a bent position and hands touch the floor alternately) - 20 seconds
    Boxer stance (sideways position, hand clap in front of chest, and small jump forward and backward resting on foot) - 10 seconds
    Power plank (push up position, lift the back of the body so taller that the foot slowly forward) - 20 seconds
    Boxer stance (sideways position, hand clap in front of chest, and small lomapt back and forth rests on foot) - 10 seconds

Repeat the above series up to eight times for the total duration of the sport to be 20 minutes.
The second guide

    Squat thrusts (standing position, then crouching with your hands touching the floor, then take a push-up position and repeat) - 1 minute, followed by rest for 1 minute.
    High Knee (run in place with knees parallel to the waist) - 1 minute followed by rest for 1 minute.
    Mountain climbers (push up position and advance one foot parallel to waist, repeat with legs) - 1 minute followed by rest for 1 minute.
    Walk out with a jump squat (squat position with your hands touching the floor then walk forward like a crawl, then jump) 1 minute followed by a 1 minute break.

Repeat the above movements up to four times for the total duration of the exercise to be 20 minutes.

You are free to choose which guides you like as a form of exercise. But keep in mind, the less time to exercise the higher the intensity of exercise you do. Do not forget to do warm-up and cooling exercises for five minutes, keep your body hydrated and apply a healthy lifestyle to maximize your results.