After a long invierno, you’re probably itching to get back to the fresh air for your exercise routine. But until the lingering cold weather comes to an end, get the same exercise results with these at-home tips from certified personal trainer Yarixa Ferrao (Coach Yari), who has been featured in numerous media outlets, including MTV’s “I Used to Be Fat.”
Exercise That Gets Results
“Exercise is the key to more energy in our day, de-stressing our lives, and shifting pent-up energy so we can be happier,” says Ferrao. Think of your body this way when choosing how often to exercise. For fit, toned and healthy bodies, Ferrao suggests exercising five times a week with a 30- to 45-minute workout that includes a warm-up, cool down and mobility exercises. Two days a week can be active rest such as going to the mall, the beach or on a hike with your family.
For weight loss and fat loss purposes, it’s important to challenge your body. Instead of traditional cardio, such as 30 minutes on the treadmill, try a two minute routine that can be repeated three times, with about one minute in-between. Increase intensity each time to build lean muscle. “The principle called P.A.C.E (progressively accelerating cardiopulmonary exertion) accelerates your heart and expands your lungs so you are really panting at the end of the two minutes, and especially the last set,” says Ferrao. “This will burn calories during and after.” To start:
1. 30 seconds of jogging in place
2. 30 seconds of punching in place with an open stance
3. 30 seconds of jumping jacks
4. 30 seconds of speed squats or squat jumps
5. Increase intensity with each set
At-home Strength Training
Ferrao shares an all-in-one back and cardio workout, which emphasizes the important back muscles that are often neglected.
1. Holding weights of five to 10 pounds in each hand, place your feet so they are aligned with your shoulders.
2. Bend over, and bring the weights up and in toward your hips, squeezing in the center of your back.
3. Set should be 10 to 15 reps.
4. Follow with high knee jump roping, 50 to 100 jumps.
For more strength training exercises, check out Ferrao’s how-to video.