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15-minute Full Body Cardio for Weight Control

The Body Coach TV by Joe Wicks•Processed: Mar 03, 2026

18-minute workout video. Cardio, Low Impact, Warm Up. targeting Full Body, Legs, Glutes, Core. low intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance, Stress Reduction / Better Sleep.

⏱️ Key Moments

Summary:The workout consists of a warm-up followed by a series of five exercises performed in three rounds, focusing on low-impact movements suitable for beginners.

🏃 Guide

This workout is designed for beginners looking to kickstart their fitness journey. It addresses the challenge of starting exercise by providing a manageable routine that builds strength and endurance.

Benefits

Improves cardiovascular endurance
Aids in weight control

Step-by-Step Guide

1

March on the Spot

Lift knees high while marching to raise heart rate. You should feel your heart rate increase. Maintain a straight back.
2

Squat

Sit back into an imaginary chair, keeping heels on the ground. Feel the activation in your quads and glutes. Avoid leaning forward.
3

Step and Punch

Step back while punching forward, activating the hamstrings. Maintain a steady pace.
4

Reverse Lunge

Step back and lower your body, raising arms to eye level. Focus on balance and stability.
5

Knee Smashes

Lift knees towards your armpits while stretching arms overhead. This should engage your core.

Safety Notes

Consult a physician before starting if you have chronic conditions or concerns. Avoid if experiencing severe pain or instability.

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Frequently Asked Questions

What are the benefits of this workout?▼

Improves cardiovascular endurance. Aids in weight control.

Is this workout safe?▼

Consult a physician before starting if you have chronic conditions or concerns. Avoid if experiencing severe pain or instability.

Who is this workout suitable for?▼

This workout is suitable for people with: Obesity, Overweight, Diabetes, Hypertension, Depression, Anxiety Disorders.

Duration: 18m 48s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level

Suitable Conditions

ObesityOverweightDiabetesHypertensionDepressionAnxiety Disorders

Therapeutic Goals

Weight Control / Fat LossCardiovascular EnduranceStress Reduction / Better Sleep

⚠️ Caution

Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease

Equipment Needed

🏋️ None

Primary Focus

💪 Full Body💪 Legs💪 Glutes💪 Core

Category

CardioLow ImpactWarm Up

⚠️ Workout Safety Tips

Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available

Tags

#18 min#medium length#Cardio#Low Impact#Warm Up#beginner#None#Full Body#Legs#Glutes#Core#low
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