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hey guys it's Kelly from
fitnessblender.com today we have a
cardio workout for you you're not going
to need any equipment we have a warmup
and a cool down for you we're going to
be doing cardio exercises in groups of
two with 40 seconds active and 15
seconds active rest in between each in
an ABAB format let's go ahead and get
started all right everybody let's go
ahead and get ready for our warm-up
we're going be starting off with March
in place we're doing each one of these
for 30 seconds
so there's a nice high knee March just
keep those feet moving you want to
slowly start increasing that range of
motion as you can so start with a
relatively small range of motion and
then start increasing as you get further
and further into this
exercise about 15 seconds in we got
another 15 seconds to go on this
one start working those knees up just a
little bit higher try to get a little
more range of motion out of those hips
we moving to a jog in place
next in 3 2 1 go and switch that jog in
place bringing those heels up staying on
the ball that foot for just a few
seconds before we switch over the other
foot nice even Pace again start
relatively slow you can always speed it
up as you get further into
it let those ankles and calves start to
warm up start bringing that core
temperature up just a little bit got
about 10 seconds left until we move on
to our next exercise which is going to
be a torso twist in Four 3 two one and
switch it standing those feet a little
wider than shoulder width apart you're
going to rotate those shoulders back and
forth try to keep those hips relatively
stationary mainly trying and just get a
rotation around that torso so lift uh
twisting those shoulders left to right
as far as you can as far as it's
comfortable for that lower back again
start trying to push that range of
motion a little bit more as you get
further into it got about 10 seconds
left until we switch to our next be
doing a row plus a lateral step next in
three two one and switch it so just a
lateral step kind of a side lunge doing
a nice long motion with those arms so
stretching out in front of your chest
then squeezing them back behind you
constantly working against yourself so
you want those muscles working against
your those arms your bicep and tricep
working against themselves your chest
and your rhomboids working against
themselves trying to get a full range of
motion and warm up that upper body
really focus on that step as well
opening up those hips getting those legs
nice and warmed up got just a couple
seconds left until we switch to squats
and go ahead and switch it this is just
a traditional squat feet again just
about shoulder width apart or a little
bit wider if you want dropping down as
low as you can as low as it's
comfortable try to get a really nice
deep squat on every single one of them
again you can always start with a
slightly more limited range of motion if
those joints are still a little bit cold
but as long as they're nice and warm
start trying to push that range of
motion get as much out of as you can got
about another 10 seconds
this is our last stretch or last warmup
so just keep it
going 2 one and let it relax all right
good job that's the end of our warmup
let's go and get ready for our next two
exercises let's go and get ready for our
cardio portion of this routine remember
we're doing two exercises at a time 40
seconds each with a 15sec break active
rest in between so let's go ahead and
get started with our first exercise
which going to be a slow Burpee let's go
ahead and start it
up be stepping out with one foot at a
time those hands go down to the ground
nice slow controlled motion make sure
every single time you step out you're
starting with the opposite foot you did
last time so every single time those
hands drop down one foot goes out the
next time you drop down you want the
opposite foot to start out so just keep
that motion going nice full extension at
the top of that range of
motion again just keep it nice and slow
under control keep that pace nice and
even keep those lungs open and just try
to work on getting a nice full range of
motion
only got a few seconds left until we
switch that active rest in Four 3 2 one
and let it relax jog in place we got 15
seconds of jogging in place just keep
those feet moving if you end up getting
really really tired in between these
exercises you can always just stand and
Shuff your feet back and forth just kind
of rocking back and forth but always try
to do something a little bit more
intense all right let's go and move into
a jumping jack nice full range of motion
nice quick motion again bar bar letting
those feet touch the ground before you
jumping them back in the opposite
direction keep those lungs open
breathing constantly make sure you never
hold your breath just keep that motion
under control at a nice constant
Pace got about 10 seconds left till we
switch back to that active
rest four 3 2 1 and jog in
place that's one of each we've got one
more of each of these exercises and
we'll move to the next group so once
we're done with this active rest we're
going be moving back to that slow Burpee
in three two one and start that slow
Burpee up
again again nice slow controlled motion
one foot at a time goes out one foot at
a time comes back in make sure you're
alternating which foot you start with or
which foot you lead with every single
time keep those lungs open make sure
you're really trying to focus on getting
a nice full range of motion take the
time to get those hips nice and low
every single time you extend those legs
out back behind
you just keep it
going got 10 seconds
left five 4 3 2 1 and active rest
jogging in place
nice quick
motion now if you want to make this into
more of a cardio exercise you can always
do high knees
instead and switch it back we're going
to Jumping Jacks again it's our last
round of jumping jacks make sure you're
moving nice and quick but under control
you never want those arms or legs out of
control you don't want to just swing
them around you want to keep them nice
and rigid nice controlled motion on that
arm and that leg
keep those lungs open try to keep a nice
even
Pace 10 seconds
left 4 3 2 1 and let it relax good job
that's our first round down let's go and
get ready for our next our next two
exercises are going to be AOW L Al step
and reach and a vental jack so let's go
ahead and get started with that lateral
step and reach go and stepping left to
right starting with those hands up over
your head get a nice wide lunging motion
as you reach down to that opposite foot
with with opposite hands so left hand to
right foot right hand to left foot
rotating those shoulders really trying
to get as much range of motion out of
this as you can you can always limit
that range of motion if you need to but
try to get as much as you can really
trying to challenge
yourself again just keep keep those
lungs open make sure you're breathing
normally never hold your breath got
about 10 seconds left until we switch
that active
rest and five 4 3 2 one and jog in place
those feet moving again this is just
whatever you need to to kind of recover
a little bit to get into that next
exercise so if you're not really all
that tired you can always make it harder
if you are tired you can always make it
easier and we're moving to this vental
Jacks next and go ahead and switch it
those arms come straight up in front of
your body this almost the same exact
motion as a regular jumping jack the
only difference is that arm motion so
instead of coming up and out to the side
it's just coming straight in front of
your
body same rules apply though make sure
that back stays nice and neutral make
sure you're barely letting those feet
touch the ground before you jump them
back in the opposite direction you can
always speed this motion up as long as
you can control those muscles through
those legs and those arms and not let
them flail around got 10 seconds
left 5 4 3 2 one and let it relax going
into that joging place
again just keep those feet moving never
stop moving keep those lungs open barely
letting that foot touch the ground
before you're hopping back over the
other side and go and switch it back go
to that lateral step and reach again
nice full range of
motion make sure you have a really nice
full stretch stretching those hands up
above your head every single time you
come back to the center and you're
getting a really good rotation to those
shoulders and a nice deep lunge every
single time you go off to the
sides again just keep those lungs open
keep a nice even Pace you can always
speed this motion up a little bit if you
want to make it a little bit harder but
whatever you do don't make it make it
out of control you want to always always
be under control with these Got 5
seconds left 3 2 1 and jog in
place got one more round of those vental
Jacks coming up 10
seconds and five 4 3 2 1 go ahead and
start him up arms come straight up in
front of that chest paw right at
shoulder height then right back down
slap in the front of that thigh and then
back up again again make it as quick of
a motion as you can control just making
sure everything is nice and controlled
you don't have anything going uh
flailing around or loose you want to
make sure that arm and that leg are both
really nice and
tight got 10 seconds left keep those
lungs open keep that motion nice and
quick 5 4 3 2 one and let it relax
nicely done our next two exercises are
going to be a high knee paw and a fly
Jack that high knee pause is going to be
three steps and then the third one
you're going to pause with one knee up
in the air it's just a short pause for a
two count and then right back down again
all right so let's go ahead and get
ready with that high knee pause and
start it
up it's a really nice quick motion
basically just like regular high knees
you want to move those feet as quick as
you possibly can but every third time
you're going to pause with one knee up
in the air
hold it for just a couple seconds and
then move it back again another three
steps just keep that motion going you
want to make sure everything is under
control constantly because as soon as
you hit that pause motion you have to
hold it so if you're out of control
you're going to lose your
balance got 10 seconds left keep those
lungs open keep those feet
moving five 4 3 2 1 and go to that
active rest just jog in place in that
box or
Shuffle again if you want to make it
harder just start speeding those feet up
a little bit more or start doing a
little bit higher knee
motion moving to fly Jacks
next and switch it those fly Jacks come
straight in front of your chest just
like you're clapping a really big
clapping motion right in front of that
chest the legs do the same exact motion
as a regular jumping jack just out and
back every single time those hands come
together those feet come together and
every time those feet come apart those
hands come apart so nice big full range
of motion again try to keep everything
nice and tight those legs and those arms
never let those arms or legs out of
control never let them go
loose just keep that motion going keep
those lungs open got just about 10
seconds
left 5 4 3 2 1 and switch that active
rest that's our first of each one of
those exercises done we got one one more
round of each
exercise starting back over with that
high knee pause in three two one and
switch it remember pausing that third
step just keep it going keep those lungs
open nice big full range of motion with
those knees try to keep those knees up
as high as you can especially with that
pause when you stop you want to try to
keep that knee as high as you possibly
can and that range of
motion nice quick
movement just 10 seconds
left 5 4 3 2 one and back to that active
rest jogging in place doing that boxer
Shuffle try to recover as best you can
nice deep breath
three two one and back to those fly
Jacks nice big motion right in front of
that
chest try to get those arms to come
actually back behind your chest just a
little bit so get a really good stretch
to that shoulder as well as that uh
getting that full range of motion in
front of that
chest just keep it going quick motion
keep those core muscles nice and tight
keep those lungs open
10 seconds
left 5 4 3 2 1 and let it relax good
job go and drop down to that M for our
first exercise we're going to be
switching back and forth between bicycle
crunches and a lunge Jack now that lunge
Jack we're going to have to stand back
up for but before that let's go a and
start off with that bicycle Crunch and
start it up just altering back and forth
remember this is a bicycle Crunch and
not a crisscross crunch so you can bring
that elbow all the way forward to that
knee you can bring that knee all the way
back to that chest so make sure you get
a really nice big circular motion with
that foot you're trying to do like
you're uh pedaling a bike so nice big
circular motion out and back
altering back and forth trying to get a
good rotation on that torso crunching
with those abs as well as those obliques
just keep that motion going again keep
those lungs open especially with those
core exercises you want to always keep
those lungs open makes those AB
abdominal muscles have to work a lot
harder Four 3 2 one and go and stand
back up we're going to do that jog in
place just keep those feet moving
bouncing back and forth nice nice and
quick we switching into that lunge
Jack and switch it stepping forward
those hands come down underneath your
leg as you step back up those arms come
over your head this is a nice slow
motion if you want to speed it up you
can but make sure you have everything
under control never let those arms or
legs flail
around focus on getting a nice full
range of motion nice long step nice deep
lunge then getting those hands up over
top of your head nice full body stretch
kind of stretching those hands away from
your toes as much as you can as you come
back up got about 10 seconds left we
switch back to that
jog five 4 3 2 one and jog in
place again nice quick motion standing
up on the ball of that foot just
bouncing back and forth nice and
quick moving back down to that mat for
that bicycle crunch
and start it
up just keep pulling those knees all the
way in get a full range of motion on
that hip joint trying to get a nice full
extension of that leg every single time
you kick it out big circular motion with
that foot alternating left elbow to
right knee right elbow to left knee
trying to get as much rotation to that
torso as you can
got 10 seconds
left and five four 3 2 one go and stand
back up do that jog in
place remember nice quick motion stand
up on the ball of that
foot 5 seconds left two one and start
that lunge Jack stepping forward those
hands come under underneath that thigh
and standing back up nice full extension
with those hands straight up above your
head alternating back out with that
opposite leg just make sure you're
alternating every single
time keep those lungs open keep those
arms nice and rigid keep those core
muscles
contracted make sure every single muscle
in your body is nice and solid the
entire time keep that motion under
control every single
second got just 10 seconds left just a
little bit longer
5 4 3 2 one let it relax nicely done our
next two exercises are going to be plank
slaps and stutter Jacks so let's go
ahead and drop down into a push-up
position for that first exercise the
plank slaps and get it started those
hands are going to come up to those
shoulders just alternating back and
forth keeping those hips down nice and
low just like a regular plank position
so nice straight line from shoulder to
ankle or as close to as you can control
then moving back and forth slapping that
hand to that shoulder so right hand to
left shoulder left hand to right
shoulder just keep those lungs open and
again try to keep those hips as low as
you
can 10 seconds
left five 4 3 2 one go and stand back up
we're doing that jog in place
our next exercise going to be that
stutter Jack it's just like a regular
jumping jumping jack but we're going to
be doing it in three different uh
positions so let's start that up in
three two one just watch Kelly to learn
it it's going to be a pause in the
middle so it's a regular jumping jack
the bottom and the top but you're just
going to pause in the middle halfway
through that
motion just keep those lungs
open now this can actually be a little
bit hard to get used to it first first
just because your body is telling you to
do a regular jumping jack just take your
time move slowly and really exaggerate
where those feet and those hands are
going to
go got 10 seconds
left 5 4 3 2 one back that jog in place
get those feet moving again if you want
to make it harder just move those feet
quicker or start D picking those knees
up high
to get more into a high knee otherwise
just keep those feet shuffling back and
forth and we're switch back to that PL
that uh plank slap so drop it down to
that push-up position altering those
hands back and forth left hand to right
shoulder right hand to left shoulder
keeping those hips nice and low in that
full plank
position keep those lungs open breathing
normally anytime you're really engaging
those core muscles it makes it much much
more difficult to breathe so your body's
going to kind of want you to try to hold
your breath to stabilize those abdominal
muscles if you keep those lungs open and
breathe normally it's actually to make
those abdominal muscles have to work a
lot harder you're going to get a lot
more out of it so always keep
breathing got five seconds left till we
stand up three two one and go and stand
back up that jog in
place got one more round of those
stutter
Jacks we're going to start them up here
in five seconds four three two one and
start them up last round of those
stutter Jacks remember pausing halfway
through so regular jumping jack motion
the bottom and the top just pausing the
middle halfway through that range of
motion keep those arms and legs nice and
rigid keep those core muscles nice and
tight breathing
normally got 20 seconds left
just 10 more seconds keep them going
keep everything nice and
rigid 5 4 3 2 1 and let it relax nicely
done our next two exercises are going to
be a lateral hop and a high knee Jack so
let's go ahead and get ready and started
with that lateral
hop this just going to be a nice quick
motion left to right jumping as wide as
you can the idea is to get as much
distance as left to right as possible
rather than straight up so you want to
try to keep those hips as low as you can
to the ground and try to focus on just
getting as much distance left to right
as is
possible just keep that motion nice and
slow under control if you need a little
bit of uh break on those ankles if you
need a little extra or a little less
impact if you those ankles and knees are
fine then start trying to get really
really nice big wide quick
motions we're going to switch that jog
in place in four 3 2 one and jog in
place just barely letting that foot
touch the ground before you're pulling
it right back up again switching back
and forth between those feet remember if
you want to make it a little bit harder
drive those knees a little
higher and let's go ahead and move to
that high knee Jack so that knee is
going to come straight up just like a
regular high knee it's a slow March in
place every single time that knee comes
up those hands come down and clap
underneath that thigh and then as those
legs go back down those arms come
straight up over your head get a nice
full straight line through that
body just keep those lungs open really
really try to exaggerate that range of
motion so try to bring that knee up as
high as you possibly can trying to get
that knee up to your chest as high as
possible you're not just trying to go to
knee height or or knee to hip height
you're trying to get that knee way up
there really nice and
high and go and switch it back to that
jog in place
nice quick motion keep those lungs
open try to recover as quickly as you
can as much as you
can and back to those lateral hops just
left to right nice big wide motion
slower if you need a little bit of a
break faster if you want to be harder
keep those lungs open and try to keep
those hips nice and
low got 10 seconds left just keep it
going 5 4 3 2 1 and let it relax we
moving back to that jog in place we have
one more round of that highe Jack
start that last round of high knee Jacks
in three two one and start him up nice
full range of motion again get a nice
straight line through that body those
arms up over your head and make sure
that knee comes up really nice and high
as those arms come down and clap
underneath that
thigh just keep exaggerating that range
of motion as best you can
really make your body have to work keep
those arms nice and rigid make sure that
bicep and tricep are working against
each other the entire the entire time to
keep that arm perfectly straight got
just a few seconds left to go 5 seconds
left four 3 2 one and let it relax all
right let's move on to the next our next
two exercises are going to be a side leg
raise with an oblique crunch and a plank
with a rear leg raise so let's go ahead
and get started with that first exercise
size the side leg rais with an oblique
crunch just rocking back and forth to
that torso every single time you rock to
the left that left leg comes up every
single time you rock to the right that
right leg comes up so you want to focus
on getting a really nice high leg raise
as well as a really nice contraction
through that oblique towards the
direction you're crunching so just keep
alting back and forth it's a slow
controlled motion don't kick that leg
you want to raise it up nice and slow
and lower it down nice and
slow keep those lungs open just keep
that motion going try to keep a nice
even Pace on
it got 5 seconds left 3 2 one jog in
place really nice quick motion with
those feet remember you can always make
it harder by speeding it up and bringing
those knees up higher or if you need to
you can always slow it down just do a
nice Shuffle back and
forth and go ahead and switch it we're
moving into that plank with a rear leg
raise so down into that push-up position
one leg at a time squeeze it up as tight
as you
can it's okay if you let those hips kick
up on this one just a little bit it'll
actually give you a little bit more
range of motion on that leg just don't
let him come up too
high keep those core muscles nice and
tight keep those legs nice and tight
keep those arms almost locked out you
want a tiny tiny bit of a bendon That
Elbow got 10 seconds left
and four 3 2 one go and stand it back up
jog in
place got one more round of each
exercise starting back over with that
side leg raise with the oblique crunch
in three two one and switch it Hands by
your by your ears just crunching left to
right just tipping that torso left to
right again make sure that motion's nice
and slow you don't want to kick that leg
you want to nice and slow raise it up as
you crunch down towards that
knee make sure you're keeping that
motion all to your sides you don't want
to bring those legs in front of your
body you don't want to bring that crunch
to the front of your body you want to
only go left and right just keep it
going this one's a little bit difficult
for that balance especially as those
legs start getting tired just keep them
going almost done
and jog in place get those feet
moving we have one more exercise to go
and that's going to be that plank with a
rear leg
raise we're going to start up in three 2
one drop down to that plank one leg at a
time squeeze it up get a nice tight
squeeze in that glute muscle make sure
you don't over rotate those hips you
don't want to put too much pressure on
that lower back you just want to bring
that leg up as high as you can without
letting those hips tilt bring it right
back down and switch off to the other
side keep those lungs open keep those
abdominal muscles nice and tight
remember keep those arms completely
locked out you want to have just a
little tiny bit of a bend in that elbow
so that bicep and tricep are always
constantly working to hold that position
same thing with that leg you want to
make sure that quadricep the front of
that thigh and that hamstring the back
of that thigh stay nice and tight to
hold that position we're almost
done and let it relax go and stand back
up this is our last two exercises we're
going be doing a toe touch kick and a
jumping jack just a regular jumping jack
so let's go a and get started with that
toe touch kick and arms come up over
your head then going to reach down
towards that foot getting a nice full
extension down towards that leg you
should feel a little bit of a stretch in
your hamstring as well as a good crunch
to those abdominal muscles so just keep
that motion going nice full stretch
those arms above your head those feet
come down to the ground and as you bring
one foot up you're going to reach both
those hands down towards that toe trying
to keep that leg is straight as you can
getting a good crunch on those ABD
abdominal muscles as well as getting a
stretch to that hamstring so just keep
that motion going keep those lungs
open Got 5 seconds
left two one and jog in
place nice quick motion with those
feet we're moving on to a regular
jumping jack next Nothing Fancy on this
one and four 3 three 2 1 and start up
just that regular jumping jack again
nice full range of motion keep it nice
and quick this is your last two
exercises so really push yourself make
sure that arm is nice and rigid make
sure those legs are nice and rigid
everything's under control getting a
nice quick full
swing check those abdominal muscles make
sure those abdon muscles those obliques
and that lower back are all nice and
tight make sure those arms arms are
tight make sure those legs are tight
just keep running through everything
again we've got 10 seconds left to
go 5 4 3 2 1 and go ahead and let it
relax back to that jog in
place we got one more round of each of
these exercises we starting back over
with that toe touch kick
next and 4 3 2 1 and switch it arms over
your head reaching down towards that
toes you kick that leg up try to keep
that leg nice and extended perfectly
straight if you can keep those arms nice
and straight reaching down towards that
toe just keep that motion under control
whatever you do try not to swing that
leg you want to have a nice slow raise a
crunch as you reach down towards those
toes with that hand then nice and slow
at that leg drop back
down check all those muscles and those
legs and those arms make sure they're
nice and
tight Contracting all those core muscles
we're almost done with this one 5
seconds left 4 3 2 one back to that jog
in
place keep those feet moving nice and
quick keep those lungs open try to
recover as best you
can and switch that last round of
jumping jacks nice full range of motion
nice and quick get that cardio up as
high as you possibly can this is your
last exerc
size keep those lungs open breathing
normally keep those core muscles nice
and tight those arms and those legs nice
and
tight try to get as Fuller range of
motion on that shoulder as you
can got 10 seconds left just keep it
going five four 3 2 1 and let it relax
nicely done let's go a and get started
with our cool down we're be starting off
with a lunging hamstring stretch you're
doing 20 seconds on each leg so to
stretch down towards that leg one leg
back behind you for support the other
one's going to be completely extended
straight out in front of you reaching
down towards that toe just hold it there
keep it nice and comfortable nice deep
breath in nice long exhale don't make
your breathing shallow you want to have
a nice nice full uh breath every single
time let's go and switch
legs stretching down towards that foot
again keeping that leg you're stretching
down towards perfectly straight you want
that knee almost completely locked out
breathing
normally trying to feel a really good
stretch the back of that hamstring the
back of that thigh as well as possibly
into that glute and that lower back
right switch to our next one which is
going to be a standing quad
stretch leaning up up against a wall or
a chair if you KN extra balance tip
forward bring that heel to your butt as
close as it's comfortable trying to pull
that knee back you want to feel a good
stretch the front of that uh quadricep
the front of that thigh and the front of
that
hip five seconds we're going to switch
sides and go ahead and switch
sides other leg comes up squeeze that
heel to your butt stretch that knee back
behind you you want to try to get a
really good stretch again through the
front of that hip and the front of that
thigh
we have a wall calf stretch coming up
next moving to that wall calf stretch so
one foot up against that wall you're
going to push those hips towards the
wall until you feel that calf muscle
tighten up on you getting a really good
stretch on it all that weight just on
that front leg the one that's up against
the
wall just constantly pressing those hips
forward
and go switch sides bring that other
foot forward up against the wall again
pressing those hips forward getting a
good stretch to that
calf we're moving to a wall chest
stretch
next 5
Seconds two one and switch it wall chest
stretch one hand up against the wall
you're going to rotate away from that
hand keep that arm perfectly straight
just keep uh twisting your shoulders
away from that hand as much as you can
until you feel that stretch to your
chest if you're feeling it in your bicep
then rotate that arm so that uh inside
of your elbow is facing up towards the
ceiling and go a and switch sides
opposite arm fingers facing back behind
you rotate those shoulders away from
that hand get a good stretch to that
chest again Watch That Elbow if that
inside of your elbow is pointing up you
should be feeling it only in that chest
if that elbow's facing forward you might
feel it in that
bicep there about 5 seconds left and
we're going to switch to a wide
hamstring stretch plus an overhead
stretch and goe and switch it so wide
hamstring stretch those feet nice and
wide apart bring those arms back behind
you and stretch those arms up over
behind your head so you should feel a
little bit of stretch to the front of
that shoulder as well as through those
hamstrings and into those glute muscles
just hold that position keeping those
lungs open breathing normally constantly
trying to push into that stretch just a
little bit more kind of move around a
little bit if you need to to try to find
where that stretch is try to get a
little extra stretch in different
spots and let's go move to our next our
last one is going to be an inner thigh
stretch so leaning off the one side
dropping that hip towards that straight
leg to feel that stretch on the inside
of that thigh of that straight leg
just hold it there nice deep breath in
keep those lungs open got about five
seconds left I'm going to switch
sides and go and switch over to the
other side dropping that hip down
towards that straight leg trying to get
a really good stretch for that inside
thigh just keep those lungs
open keep pressing into that stretch as
much as you can you got five seconds
left
and let it relax all right good job this
workout is complete
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