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1-minute Full Body Cardio for Cardiovascular Endurance
Cardiac Lauren•Jun 06, 2022
1-minute workout video. Cardio, Low Impact. targeting Full Body. medium intensity. helps with Cardiovascular Endurance, Muscle Strength, Rehabilitation / Treatment Support.
⏱️ Key Moments
Summary:The workout consists of a series of 10 exercises aimed at enhancing cardiovascular endurance and muscle strength, with modifications suggested for various fitness levels.
🏃 Guide
This video is designed for individuals looking to improve their cardiovascular endurance through a series of dynamic exercises. It addresses the need for effective heart-healthy workouts that can be performed in a short duration.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
Half Jacks
Jump out to the sides while raising arms overhead. Feel your heart rate increase. Ensure you land softly to protect your joints.
2
Run on the Spot
Jog in place, lifting knees high. You should feel your heart pumping. Maintain a steady pace to avoid fatigue.
3
Step, Knee Raise, Walk
Step forward, raise knee, and walk back. Feel the engagement in your legs. Use a wall for support if needed.
4
'V' Step & Chest Press
Step out to the sides in a 'V' shape while pressing weights forward. Feel the stretch in your chest. Keep your core engaged.
5
Calf Raise & Triceps Extension
Raise onto your toes while extending weights overhead. Feel the burn in your calves and triceps. Avoid locking elbows.
6
Touch Backs
Step back while touching weights to the ground. Feel the stretch in your legs. Keep your back straight.
7
Squat & Knee Lift
Squat down and lift one knee up. Feel your glutes working. Keep your knees behind your toes.
8
Hamstring Curl & Shoulder Press
Curl your heel towards your glutes while pressing weights overhead. Feel the engagement in your hamstrings and shoulders.
9
Side Step & Biceps Curl
Step to the side while curling weights. Feel the activation in your arms. Maintain a slight bend in your knees.
10
Lunges
Step forward into a lunge position. Feel the stretch in your hips. Keep your front knee aligned with your ankle.
Safety Notes
Consult with a healthcare provider if you have heart conditions, hypertension, or joint issues. Avoid exercises that cause pain or discomfort.
Duration: 1m 36s
Difficulty: Easy
Intensity: Medium
Suitable for: Limited Mobility level
Suitable Conditions
Coronary Artery DiseaseHypertensionObesity
Therapeutic Goals
Cardiovascular EnduranceMuscle StrengthRehabilitation / Treatment Support
⚠️ Caution
Consult your doctor if you have: Anemia, Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Heart Failure
Equipment Needed
🏋️ Dumbbells
Primary Focus
💪 Full Body
Category
CardioLow Impact
⚠️ Workout Safety Tips
Avoid holding breathChair modifications available
Tags
#1 min#quick#short#Cardio#Low Impact#beginner#Dumbbells#Full Body#medium