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Cardio Workout at Home for Weight Control and Full Body Toning
wearecult•Nov 23, 2020
27-minute workout video. Cardio, HIIT, Cool Down. targeting Full Body, Core, Legs. medium intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance.
⏱️ Key Moments
Summary:The workout includes a warm-up, followed by a series of cardio exercises targeting full body strength and endurance, and concludes with a cool-down stretching routine.
🏃 Guide
This cardio workout is designed for individuals looking to burn fat and improve cardiovascular endurance from the comfort of their home. It addresses the challenge of maintaining an active lifestyle without gym access.
Benefits
Improves cardiovascular endurance
Aids in weight control and fat loss
Step-by-Step Guide
1
Sumo Squat with Floor Touch
Stand with feet wider than shoulder-width, squat down to touch the floor with one hand while keeping the other arm raised. You should feel a stretch in your inner thighs and glutes. Ensure your back is straight to avoid strain.
2
Jumping Jacks
Jump with feet together and arms at your sides, then jump out while raising your arms overhead. You should feel your heart rate increase. Maintain a soft knee landing to protect your joints.
3
High Knee Hold
Lift one knee to hip level and hold, then switch. You should feel your core engage and improve balance. If you lose balance, focus on a fixed point in front of you.
4
Foot Fires
Stand with knees soft and quickly alternate lifting your feet off the ground. You should feel your quads and calves working. Keep your core engaged to maintain stability.
5
Bird Dog
On all fours, extend one arm and the opposite leg while keeping your spine neutral. You should feel your core and back muscles engage. Avoid arching your back.
6
Side Plank
Lie on your side with your elbow under your shoulder, lift your hips off the ground. You should feel your obliques working. Keep your body in a straight line to avoid strain.
Safety Notes
Consult a physician before starting if you have any pre-existing conditions such as heart disease, hypertension, or joint issues.
Duration: 27m 59s
Difficulty: Easy
Intensity: Medium
Suitable for: Light Activity level
Suitable Conditions
ObesityOverweightHypertension
Therapeutic Goals
Weight Control / Fat LossCardiovascular Endurance
⚠️ Caution
Consult your doctor if you have: Asthma, Anemia
🚫 Contraindications
Avoid this workout if you have: Heart Failure, Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Core💪 Legs
Category
CardioHIITCool Down
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#27 min#half hour#Cardio#HIIT#Cool Down#beginner#None#Full Body#Core#Legs#medium