Despite all good intentions, have delicious meals and messed-up schedules during the holidays taken their toll on your body? Don’t panic! Get fit with these five cardiovascular exercises in 10 quick steps that will take you only 30 minutes to do.

Cardiovascular Exercises

  • 15 flexion (squats) 90 seconds
  • 15 push-ups (push-ups) 90 seconds
  • 30 slots 90 seconds
  • 20 crunches 90 seconds
  • 20 Superman 90 seconds
  • 15 flexion (squats) 90 seconds
  • 15 push-ups (push-ups) 90 seconds
  • 30 slots 90 seconds
  • 20 crunches 90 seconds
  • 20 Superman 90 seconds

Description of specific cardiovascular exercises

1. Flexion (squats) (muscles of the thighs and legs):

Stand with feet apart at hip width. Keep your back straight and contract your abdominal muscles. Bend your knees at a maximum angle of 90 degrees; then straighten them. 15 repetitions.

2. Traction (push-ups) (back muscles, chest, shoulders and arms):

Rest on your knees. Your hands are directly under your shoulders. Lower the upper body by bending your elbows; then lift the upper body, stretching your arms. 15 repetitions.

3. Slots (muscles of the thighs and legs):

Standing with legs apart and back straight, bend and straighten your knees as if making a genuflection, but without pushing the knee to the ground.

15 repetitions. Reverse the position of the legs and do another 15 repetitions.

4. Crunches (abdominals):

In the supine position, place your hands behind your neck and press a heel on the opposite knee. Straighten your head and shoulders pointing the opposite elbow toward the raised knee. 10 repetitions on each side.

5. Superman (back muscles and thighs):

Resting on the knees and hands, raise and lower the left arm and right leg slowly. 10 repetitions. Make 10 more repetitions with the right arm and left leg.

What about Cardio?

Several choices are available to you; take 90 seconds in doing them:

  • Get on and off the steps of a staircase quickly.
  • Make a race by lifting your knees up very high.
  • If you have a stationary bike, elliptical machine or treadmill, go for it thoroughly for 90 seconds!

Practice these cardiovascular exercises two or three times a week, taking a rest day between sessions. Start with a short walk into the house by moving your arms to properly warm up. You will lose weight faster, sleep better, be much happier, will fight the winter blues with panache!