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hey guys it's Kelly from Fitness
lynda.com and today I have a fat
blasting body weight cardio workout for
you I've included a short cardio warm up
but we're going to be doing cardio
intervals of 45 seconds on 15 seconds
rest you're not going to need any
equipment for this so let's go ahead and
get started
all right we're gonna start off with a
cardio that's light enough that you
don't need a second warmup unless you
have been sedentary for an extended
period of time so you've been sitting at
a desk all day long you might want to do
a couple more minutes of an extra warmup
otherwise this should be good we're
gonna start off with up and over steps
so I'm gonna go over heads and lead down
this way so we're getting upper and
lower body ready to go they're both both
muscle boots are going to use throw
cheating is routine and I'm going to do
my best to show low-impact versions of
all these exercises as we go just in
case you have neighbors downstairs or
knee problems or if you're beginner try
to keep it beginner friendly as well all
right so you can start to pick up the
speed as you go especially with this
first set about 10 seconds left
so like I said we're doing 45 seconds on
15 seconds rest but even during our rest
periods we're still moving at least a
boxer shuffle but do whatever you need
to to get your heart rate up and then
maybe break a sweat all right next up
we're doing high knee pulls three two
one there you go so plant your feet pull
pull your arms in and your knees up
towards those elbows
thirty seconds left squeeze your core
muscles you can really turn this into a
mini crunch if you want to a standing
crunch just contract those muscles 15
seconds left so we're doing these in an
ABA v format meaning we're going to
repeat this one more time before we go
on to our next group of exercises which
will be faster paced three two one all
right active rest we're going into the
second round of those up and overs five
seconds left here we go
alright so to make this harder if you
are feeling like you're already warming
up and if you don't want to keep it low
in fact you can start to hop from side
to side
and then each time you go down you can
go into a deeper and deeper kind of a
curtsy lunge reverse lunge
just do whatever you need to to make it
challenging for you
and about 15 seconds left
five seconds right one more round most
tiny pools take a nice deep breath three
two one here we go
you get more warmed up make your
movements stronger over halfway about
ten seconds left
two one right for next group we're doing
a Buttkicker squat drop combo so we're
doing three counts of butt kickers and
you're gonna drop to the ground
sorry drop into a squat and touch the
ground so and then work the button
thighs here as well so we're going one
two three top now let's start with the
other foot it doesn't matter if you're
not on exact count just roughly this is
supposed to be what get your mind and
your body in on the action so 1 2 3 drop
I'm sorry for the low impact version 1 2
3 down 1 2 3 yeah alright active rest
next up we have a jumping jack squat
these are kind of fun 5 seconds ok so
we're going to do regular jumping jack
come down squat Josh we're gonna jumping
jack oops
Jack so if you want the Loden pack
version just alternate stepping out on
alternating sides same motion you're
just getting rid of getting rid of the
jumps over the flame 5 seconds right
quick break we will go through that one
more time starting off with the butt
kicker drops oh five seconds two one
here we go one two three down
if you can't go very low in the squat
that's totally fine just do what you can
do especially if you're using this
routine after a button by workout you
might find in your so we're muscle for
talking to you
so stay shallow if you need to all right
so down for just a second going bugging
that jumping jacks pot jack oh five
seconds left
you always look easier on paper hey I
think I have a habit of writing um we
have a difficulty scale of one out of
five fitness leg or competencies you try
to write level three difficulty but then
actually knuckle around for 25 seconds
left
remember you're at low impact version
and you can always switch to this one if
you find yourself getting tired under 10
seconds to one all right just one more
side
we'll take a quick water break we're
gonna do a plank knee plus a jack so I'm
gonna drop down take a deep breath
really quickly all right so from a tall
plank push-up position go for a knee and
then Jack your feet so you're hopping
apart like you're doing a jumping jack
alternating which boat is leaving each
time make sure you're not holding your
breath quickly as you can if you want to
keep this low-impact go for the knee tap
me tap 10 seconds left 3 2 1
all right shake it out really quickly
okay next up we're doing count down
squat so we're gonna go down into a
squat for a count of 4 then back up out
of the squat for a count of 4 and repeat
4 3 2 and then 1 so put your feet so
we're going down 2 3 4 1 2 3 4 no 3 3 2
1 3 2 1 now 2 1 2 1 2 now single one
okay start over 1 2 3 4 1 2 3 4 3 so
basically you're just varying the speed
and on the amount that I Bruins here's
our single one they all burn in their
own special kind of way
up for four alright let it relax okay
we're going back to those plank steps
and jacks
all right five seconds laughs get ready
all right here we go
so neat in Jack me in Jack or neat in
tap and hand tap do whatever you can do
find a breathing rhythm that works for
you look at you through this remember
you can always step into you stop and
think of anything you need to under 15
seconds five oh those are hard okay
just one more to go with those squats so
remember four three two and one
so get ready on your feet stand nice and
tall suck in your belly sink back onto
the heels 2 3 4 now 3 1 2 3 1 2 3 now -
I'm single
ok back to 4 slow and controlled your
body's gonna want to cheat 1 2 3
no 2 1 2 1 2
in singles back to 405 seconds left
alright that's it for that so this is
your water break and make sure you don't
hold still don't go too far when we
drink a little bit of water save
going from when your workouts done
otherwise we'll be right back
you
welcome back we've got three more groups
just like that and we're starting off
with a toe test Jack so you're standing
nice and tall and reaching down towards
your toes with your fingertips so go
ahead and plant your feet you're
reaching and coming down so you're
kicking up as high as you can on it and
even if you can't kick very high that's
totally fine just do what you can even
if you're stopping here just make sure
you're getting the arm motion in there
standing up nice and tall trying to use
both of your balance and your
coordination to pull this one off move
as quickly as you can while staying in
control so we're over halfway down with
this routine already are you going to
give you some suggestions throw what you
can do when you're done with this as we
get near the end of this workout five
seconds left all right
so jogging it out a little bit next up
we're doing Center hops so gonna be
hopping lightly from one side to the
other just a nice light cardio move here
and make it harder by making a deeper
squat or moving faster so we're stepping
to the side then up to the other side so
I'm nice and simple go ahead and add
some arms once you're comfortable if you
want to keep this low-impact just slow
it down and make sure your one foot is
always on the ground basically so do
whatever you need to to make it work for
you otherwise move as fast as you can
land nice and soft on your feet push to
the end of that octave interval just 15
seconds left
ten seconds
three two one
I was our octave rest going back to a
second round of toad touch kicks go
touch the jacks to Ron here we go try to
pull in your cord try to stay nice and
tall try not to be doing any weird
postural things here
- one alright going back to another
round of those center hops remember you
can make these active breasts as high as
intensities you like pick up face if you
want to - one here we go so get the
basic foot foot pattern down and stop
adding in some arms or stay here for low
impact you can even alternate between
the two so if you've started to get your
energy catch your breath quickly again
as soon as you start to peter out it's
just easier version 15 seconds left
three two one all right next up we're
doing up and out jacks
so one regular Jack and then when out in
front of your body
five seconds two one here we go so up
then in front so the webpack version
here they're just alternate and then
switch for the way through so that
you're leading with a different leg if
it's quickly and cleanly as you can
try not to get comfortable so if you
find yourself not sweating or breathing
hard you've got to push a little harder
nobody's going to do it for you it's
really easy to cheat when you're by
yourself so don't do it
alright I'm stuff we were doing a
lateral jump plus a knee
10 seconds rest left 5 to 1 okay so
you're leaping and then what are you
bringing up a knee leave to the side
bring up a knee so a low impact long
step step back knee long step step back
knee otherwise if you're in a small
space just do little hops if you don't
have room you can go up vertically is
the length wise otherwise be pushing
yourself to leap harder and further each
time 15 seconds ten five seconds all
right going back to this up and out
jacks this routine goes by really
quickly and you mix a bunch of different
exercises together like that so much
more fun it's so much more effective
than Jamie :
socially cardio equipment in particular
alright remember the low impact version
is here
it's about half way ten seconds
hey that's it for those go back to the
lateral jump plus a knee
five seconds press left to one there you
go so leap wasn't me
remember if you need low impact do
whatever you need to to make these work
for you there's really never any excuse
you have to just find a way even if you
can only do like ten seconds of this at
a time it's just that the next time you
try you try to do 12 seconds and then
after that you try to do 15 seconds it's
on just push yourself
we do have easier beginner workouts -
there's not rough hardest and it's not
our easiest all right next up we're
doing alternating lunges with the twist
this is our last group of 205 seconds
okay here we go
so step forward you're rotating out come
back mom step forward twist come to the
center so if you're beginner just keep
your lunge nice and shallow you can
really just step forward and rotate
until you feel stronger and more in
control of the motion just do whatever
you need to
over halfway done so this is really good
for your core lunges by themselves are
really good for your core but you hand
on that twist that's even better
five seconds all right next up we've got
a lateral pull plus a standing row so we
get some bodyweight upper body work in
here a little bit this is good for
toning and range of motion so we're
gonna be pulling here then here now come
to the front row row here here so
lateral pulldown in the standing row so
you're pulling your arms back working
against yourself in both situations here
squeeze those shoulder blades together
over halfway if you want to make this
harder feel free to turn this into a
deep lunge each time so you can sink
down down down and down five seconds all
right one more of those alternating
lunges what's the twist oh we're so
close to being done this is our last
round of each of these five seconds all
right here we go
step forward rotate to the outside come
back to the center push back up so
you've got your bodyweight roughly split
between these these two legs try to keep
your torso you can lean forward a little
bit but not too much squeeze your glutes
pull in your core
that's our halfway point
ten seconds left
five seconds all right
it's our last active group doing the
latter polls that's the staining row
okay five seconds left
all right here we go
so row row
make it count squeeze each time you're
contracting your muscles working against
yourself that's halfway
it's about ten seconds left to one all
right that is it for this workout I'm
going to include a link to a cool-down
right over here otherwise you can move
directly into one of our string turning
workouts for the upper lower body or
total body depending what your goals are
um you can find those as well in the
links below otherwise make sure that you
do at least a cool-down if you're not
doing another routine good job guys
this workout is complete
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