When it comes to losing weight, how hard you work is crucial...you have to push yourself past the old comfort zone if you really want to see results. That doesn't mean you have to kill yourself during every workout, but it does mean finding ways to work harder - getting your heart rate up to 75% to 85% of your max heart rate for short periods of time can help you burn more calories and build endurance so your other workouts feel a little easier.
There's one exercise that does a great job of getting your heart rate up without any impact: Squat with front kicks. This move is deceptive - it doesn't look that hard but, do it for a minute or two and you'll really feel it. Add this move throughout your usual workout, doing it for a minute at a time (adjust the time to fit your fitness level) to add a little intensity.
Do it Right: Stand with feet together and fists up, protecting your face. Bring the right knee up and extend the leg in a front kick, without fully extending the knee. Lower leg and bend knees into a low squat (knees behind toes) and then stand and kick with the left leg. Repeat (right kick, squat, left kick) for 1 or more minutes.
For more high intensity cardio moves, check out this Cardio Blast Workout.
Yeah, I’ve done this move over the years and I can tell you it’s a great 2 for 1 exercise…not only does it get your heartrate going, sorta like a brief sprint in the middle of your workout (which is an excellant habit to get into BTW) but if you do it regularly you will finish with a rounded lifted tush!! REALLY!
Yeah, I’ve never done this principally for exercise, but when you do a lot of bodyweight squats and one-legged squats for exercise, fusing them into this for your martial arts practise is just instinctive.
As you get stronger, you can start the kick lower down, until you’re practically doing it from the bottom, making it a one-legged squat. I’m still working on my depth in that one.
i am fatter than i was before how could u do this to me?
this is a great excersize- i did it in this workout routine: http://exercise.about.com/od/cardioworkouts/l/aaburncalories.htm
it actually really got me going.. im tired now- but if you want a proper 10 mintue workout- use that!