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24-minute Full Body Cardio Workout for Weight Control
Caroline Girvan•Processed: Mar 03, 2026
24-minute workout video. Cardio. targeting Full Body. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout consists of various complexes that alternate between exercises to maintain a moderate intensity over 24 minutes. It emphasizes pacing and sustaining movement throughout the duration.
🏃 Guide
This video is designed for individuals seeking to enhance their cardiovascular endurance and manage weight through a full-body workout. It addresses the challenge of maintaining consistent heart rate and energy levels during exercise.
Benefits
Improved cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
Sprawl
Perform 10 reps, focusing on engaging your core and legs. You should feel your heart rate increase. Ensure your back remains straight.
2
Mountain Climbers
Execute 40 reps, maintaining a steady pace. Feel your core working as you drive your knees toward your chest.
3
Squat Hops
Complete 10 reps, feeling the power in your legs. Keep your knees aligned with your toes.
4
Shoulder Tap
Do 20 reps, ensuring your body remains stable. Engage your core to prevent rocking.
5
Plank to Tuck
Perform 20 reps, focusing on your core contraction. Maintain a straight line from head to heels.
6
Lunge Jumps
Execute 20 reps, feeling the burn in your legs. Ensure your knees do not extend past your toes.
7
Bicycles
Complete 20 reps, engaging your abs. Keep your movements controlled.
8
Plank Jacks
Perform 20 reps, feeling your heart rate elevate. Maintain a strong plank position.
9
Reverse Crab Alternate Foot Reach
Finish with 1 minute, focusing on flexibility in your hips and shoulders.
Safety Notes
Individuals with chronic back pain, knee issues, or cardiovascular diseases should consult a physician before participating.
Duration: 24m 8s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
ObesityHypertensionDiabetes
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Hypertension, Heart Failure
🚫 Contraindications
Avoid this workout if you have: Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
Cardio
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathNo spinal stress
Tags
#24 min#half hour#Cardio#intermediate#None#Full Body#medium