It improves your cardiac conditioning while also building strength and burning calories. You don’t need to run to lose weight and become in shape, believe it or not. It isn’t the best way for increasing your health and fitness for many people… in fact, it is the exact reverse.
Because they don’t have appropriate running form and their excess weight puts more strain on their joints, many overweight persons shouldn’t run when they first start a fitness program. If they aren’t careful, this might lead to misuse and harm.
You can substitute a different workout for running for your health. I like to have my clients complete “mega sets,” which are at least three to four exercises of the same muscle group performed back-to-back. Legs are the most calorie-dense big set.
A large set leg workout improves strength, burns calories, and improves cardio conditioning. It can even increase your flexibility and mobility, especially if you do each exercise with your entire range of motion.
Here’s an example of what you might be able to accomplish. Perform each exercise for a total of 3-5 sets without resting in between.
15 reps of Dumbbell Heels Elevated Glute Bridge
Begin by lying flat on your back on a stable surface with your knees bent and your feet elevated. Place a dumbbell on your lap and drive through your hips and heels, firmly flexing your glute at the top. Go all the way back to the beginning before doing another rep.
10 reps of dumbbell front squats
To begin, grab a pair of dumbbells and place them around your shoulders. Squat until your quads are parallel to the ground, maintaining your core firm and hips back. Then, to stand back up, tense your quadriceps and glutes before driving your heels and hips.
10 reps of Front Foot Elevated Split Squat on each leg
Place a plate or an elevated platform under your working leg. Keep your chest tall as you descend until your back knee contacts the ground. To complete, stretch the hips of your back leg, then press into your front heel while flexing your quad and glute. Complete all reps on one side before rotating to the other.
10 reps of Dumbbell Romanian Deadlift
While standing, grab a pair of dumbbells in front of your hips. While pulling the weights down the length of your thighs, pull your hips back and keep your chest tall and knees slightly bent. Return the dumbbells to their initial position by driving your hips forward and squeezing your glutes to finish.
Photo Credit: Pexels.Com