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15-minute Full Body Cardiovascular Workout for Weight Control
DiscoverySA•May 14, 2020
11-minute workout video. Cardio, HIIT. targeting Full Body. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of five exercises performed in intervals, focusing on cardiovascular fitness and full-body engagement. Each exercise is introduced with modifications for varying fitness levels.
🏃 Guide
This workout is designed for individuals looking to improve their cardiovascular endurance and manage weight effectively. It provides a high-energy routine that can be done at home without any equipment.
Benefits
Improved cardiovascular endurance
Enhanced weight control and fat loss
Step-by-Step Guide
1
Jumping Jacks
Stand with feet together, jump while spreading your legs and arms. Feel your heart rate increase. Ensure your knees are slightly bent to avoid strain.
2
High Knees
Run in place while lifting knees towards your chest. You should feel your core engage. Maintain a neutral spine to avoid back strain.
3
Burpees
From standing, drop into a squat, kick your feet back, return to squat, and jump up. Feel the full-body engagement. Modify by stepping back instead of jumping if needed.
4
Mountain Climbers
In a plank position, alternate bringing knees to your chest quickly. You should feel your core working. Keep your hips down to avoid strain.
5
Side Lunge Skaters
Leap side to side, landing on one leg while bending that knee. Feel the stretch in your inner thighs. Keep your back straight to avoid injury.
Safety Notes
Avoid if you have severe cardiovascular issues or joint problems. Consult a physician if unsure.
Duration: 11m 54s
Difficulty: Hard
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
ObesityOverweightDiabetesPrediabetes
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Osteoarthritis
🚫 Contraindications
Avoid this workout if you have: Heart Failure, Severe Hypertension
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
CardioHIIT
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#11 min#medium length#Cardio#HIIT#beginner/intermediate#None#Full Body#medium