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31-minute Full Body Cardio for Weight Control

Roberta's Gym•Processed: Mar 03, 2026

31-minute workout video. Cardio, HIIT, Strength. targeting Full Body, Core, Legs, Glutes. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.

⏱️ Key Moments

Summary:The workout includes a series of exercises focusing on full body engagement, alternating between cardio and strength movements, followed by a cool down with stretches.

🏃 Guide

This workout is designed for individuals looking to enhance their cardiovascular fitness while managing weight. It combines dynamic movements to engage multiple muscle groups, promoting overall health.

Benefits

Improved cardiovascular endurance
Enhanced muscle strength

Step-by-Step Guide

1

Cross Jump Jack

Jump with arms and legs spread wide, then return to standing. You should feel your heart rate increase and muscles engage. Ensure to land softly to protect your joints.
2

Arm Reach Lunge

Step forward into a lunge while reaching arms overhead. Feel the stretch in your hips and quads. Keep your front knee aligned with your ankle.
3

Butt Kicks

Jog in place while kicking your heels towards your glutes. You should feel your hamstrings working. Maintain a straight posture.
4

Knee Drive

Lift one knee towards your chest while balancing on the other leg. Engage your core and feel the stability in your hips.
5

Oblique Crunches

Lie on your back and lift your shoulders off the ground while twisting to one side. You should feel your obliques working. Avoid pulling on your neck.

Safety Notes

Consult a physician before starting if you have any pre-existing conditions. Avoid if you have knee or hip injuries.

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Frequently Asked Questions

What are the benefits of this workout?▼

Improved cardiovascular endurance. Enhanced muscle strength.

Is this workout safe?▼

Consult a physician before starting if you have any pre-existing conditions. Avoid if you have knee or hip injuries.

Who is this workout suitable for?▼

This workout is suitable for people with: Obesity, Overweight, Diabetes. Avoid if you have: Chronic Back Pain / Disc Herniation, Knee Disease.

Duration: 31m 22s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level

Suitable Conditions

ObesityOverweightDiabetes

Therapeutic Goals

Weight Control / Fat LossCardiovascular Endurance

⚠️ Caution

Consult your doctor if you have: Hypertension, Asthma

🚫 Contraindications

Avoid this workout if you have: Chronic Back Pain / Disc Herniation, Knee Disease

Equipment Needed

🏋️ None

Primary Focus

💪 Full Body💪 Core💪 Legs💪 Glutes

Category

CardioHIITStrength

⚠️ Workout Safety Tips

Includes rest periodsAvoid holding breath

Tags

#31 min#full hour#long#Cardio#HIIT#Strength#intermediate#None#Full Body#Core#Legs#Glutes#medium
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