💪Burn calories with a high intensity cardio workout
🏋️♀️No equipment needed for this workout
⏱15-minute workout consisting of cardio exercises in groups of two
🔥40 seconds of activity followed by 15 seconds of active rest
🌡Includes warm up and cool down exercises to prevent injury
Is this workout suitable for beginners?
—Yes, this workout is suitable for all fitness levels. You can modify the exercises to match your fitness level and gradually increase the intensity as you progress.
How many calories can I burn with this workout?
—The number of calories burned depends on various factors such as your weight, intensity, and duration of the workout. On average, you can expect to burn around 150-300 calories in a 15-minute session.
Can I do this workout every day?
—It's recommended to give your body time to rest and recover. Aim for at least 2-3 days of cardio exercise per week, with rest days or other forms of exercise on alternate days.
What are the benefits of cardio exercise?
—Cardio exercise helps improve cardiovascular health, burn calories, increase stamina, and reduce the risk of chronic diseases. It also improves mood and overall well-being.
Do I need to warm up and cool down?
—Yes, it's important to warm up before any workout to prepare your muscles and prevent injuries. Cooling down after a workout helps your heart rate return to normal gradually and prevents dizziness.
00:00Introduction to a cardio workout that requires no equipment
03:00Warm-up exercises: march in place and jog in place
06:00Torso twist exercise to warm up the upper body
09:00Row plus lateral step exercise to work the arms and legs
12:00Squat exercise to target the lower body
15:00Cardio portion of the workout begins: slow burpees and jogging in place
18:00Jumping jacks to increase heart rate
21:00Lateral step and reach exercise to engage the core
24:00Squat exercise for the lower body
27:00Cardio portion continues with slow burpees and jogging in place
30:00Jumping jacks to keep the heart rate up
33:00Lateral step and reach exercise to continue working the core
36:00Cooldown exercises: jogging in place and stretching
39:00Summary of the workout and its benefits
