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14-minute Full Body Workout for Insulin Resistance
Caroline Jordan•Jun 20, 2023
14-minute workout video. Cardio, Low Impact, Strength. targeting Full Body. medium intensity. helps with Blood Sugar / Metabolism Control, Cardiovascular Endurance, Weight Control / Fat Loss.
⏱️ Key Moments
Summary:This workout combines low-impact aerobic moves with bodyweight strength exercises to effectively lower insulin resistance and improve overall health.
🏃 Guide
This workout is designed for individuals looking to improve insulin sensitivity and overall metabolic health. It addresses the problem of insulin resistance through a series of effective exercises.
Benefits
Improves insulin sensitivity
Enhances cardiovascular health
Step-by-Step Guide
1
Squat and Reach
Squat down while reaching overhead, alternating sides. You should feel your legs working and your heart rate increasing. Ensure your knees stay behind your toes.
2
Modified Jumping Jacks
Tap out while reaching arms to the side, maintaining a low squat. Feel your heart rate elevate and keep your joints safe by avoiding high impact.
3
Punch Cross
Punch across your body while twisting from your hips. Engage your core and feel the muscles in your arms and back working.
4
Tricep Tap Back
Hinge at your hips and tap back while squeezing your elbows in. You should feel the muscles in your triceps and back engaging.
5
Lunge and Reach
Lunge back while reaching your arms overhead. Feel the stretch in your hips and engage your core for stability.
6
Butt Kickers with Back Row
Kick your heels towards your glutes while pulling your elbows back. You should feel your quads working and your back muscles engaging.
7
Standing Ab Crunch
Bring your opposite elbow to your knee while maintaining a strong core. Feel the rotation in your torso and engage your abs.
Safety Notes
Consult with a healthcare provider if you have conditions such as heart disease or severe joint issues.
Duration: 14m 12s
Difficulty: Easy
Intensity: Medium
Suitable for: Limited Mobility level
Suitable Conditions
DiabetesPrediabetesObesityMetabolic Syndrome
Therapeutic Goals
Blood Sugar / Metabolism ControlCardiovascular EnduranceWeight Control / Fat Loss
⚠️ Caution
Consult your doctor if you have: Hypertension
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
CardioLow ImpactStrength
⚠️ Workout Safety Tips
Low impact movementsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#14 min#medium length#Cardio#Low Impact#Strength#beginner#None#Full Body#medium