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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.
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