Jessica Biel's trainer shared a set of 4 exercises that raise your heart rate, like walking

Cardio training is not suitable for everyone, but its beauty is that there are options for every age, taste and level of training. One person who works out a lot but doesn't always enjoy it is actress Jessica Biel.

Ben Bruno is a personal trainer who has been working with the star for more than ten years, reminiscent of xrust. You may remember him as the man behind the workout program that helped Jessica build her back muscles in Amazon Prime's Best Sister last year. He shared an Instagram post with her, detailing the short but effective cardio workout he puts together for Jessica when she's «busy juggling work and motherhood.»

The dumbbell workout includes four exercises performed without pressing. “These four movements work the entire body and also raise your heart rate, providing a cardio challenge,” he explained. He added: «Great option when you're short on time or energy.»

Similar to walking, this 25-minute workout raises your heart rate, promoting improved cardiovascular fitness and heart health over time, while also strengthening muscles, joints, ligaments and bones in both the upper and lower body. This is critical to reducing your risk of osteoporosis and maintaining mobility throughout your life.

Workout

1. Overhead dumbbell press alternately with hands

The overhead press always engages the deltoids of the shoulders, as well as the triceps and trapezius muscles. This is an important exercise in Jessica Biel's workout routine.

Here's how to do it:

• Stand straight with your hands bent at the knees, dumbbells at shoulder level.
• Raise both dumbbells above your head with your arms straight.
• Lower the dumbbell to your shoulder and lift it back up, using each hand in turn.

Repeat 10 times.

You will need…

Yaheetech dumbbell set 2×10 kg for men and women, for home training and fitness, adjustable free weights.

Ben says Jessica starts with 4.5 kg (10 lb) dumbbells for the first two sets, then increases the weight to 6.8 kg (15 lb) for the third set and 9 kg (20 lb) for the fourth. If you don't already have a set of dumbbells, purchasing adjustable dumbbells is the most compact and cost-effective way to vary the resistance during your workout.

2. Reverse lunge

This exercise is one of the best for working the gluteal muscles, hamstrings and quadriceps. Although it primarily works the lower body, it is necessary to simultaneously engage the muscles of the upper body and core.

Here's how to do it:

• Stand straight, dumbbells at chest level, palms facing yourself.
• Step back on one leg and perform a deep lunge without removing the dumbbells.
• Bring your foot to the other and take a step back in the opposite direction.

Alternate 10 times.

3. Two-arm row

Like squats with bench press, bent over rows are so-called complex exercises, that is uses several muscles at the same time. In this case, these are the back muscles, biceps, core muscles and hamstrings.

Here's how to do it:

• Place one foot back, bend at the hips and extend your arms straight underneath you.
• Keeping your back straight, raise both dumbbells to hip level and then lower them back down.

Repeat five times, extending one leg back, then switch legs and repeat five more times.

4. Single-leg deadlift

Single-leg deadlifts require some concentration, but are very useful for developing balance and strength. It involves the muscles of the hamstrings, core and buttocks, as well as the arms and shoulders.

Here's how to do it:

• Stand with your feet apart shoulders, and place dumbbells at your sides.
• Shift your weight onto one leg, bending at the hips, and keep the other leg extended straight back.
• Keeping your back straight, lower your arms until you feel a good stretch in your hamstrings, working towards the level of your shins.

Repeat five times on each side.

How often does Jessica do this workout?

Ben explains that he and Jessica do strength training one to three times a week, as well as Pilates and cardio exercises.

Typically, the UK National Health Service recommends 150 minutes of moderate exercise per week, and this type of exercise will fit perfectly into your routine. Do them five times a week in combination with other exercises (such as Pilates at home) and you will reach your goal.

Xrust Jessica Biel's trainer shared a set of 4 exercises that increase your heart rate, like walking