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Simple Full Body Cardio for Obese Beginners in 20 Minutes
Roberta's Gym•Jul 19, 2020
22-minute workout video. Cardio, Low Impact, Warm Up. targeting Full Body. low intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance, Maintain General Health.
⏱️ Key Moments
Summary:The workout includes a series of low-impact exercises focusing on full body movement, designed to enhance cardiovascular fitness and promote weight loss for beginners.
🏃 Guide
This workout is designed for obese beginners seeking a manageable way to start their fitness journey. It addresses the need for a low-impact routine that promotes weight loss and overall health.
Benefits
Improves cardiovascular endurance
Aids in weight control and fat loss
Step-by-Step Guide
1
Arm Circles
Stand tall and extend your arms to the sides. Make small circles with your arms, feeling the movement in your shoulders. Keep your core engaged.
2
Prayer Pushes
Bring your palms together in front of your chest and push against each other. Feel the engagement in your chest and shoulders.
3
Diagonal Abs
Stand with feet shoulder-width apart and alternate bringing your elbow to the opposite knee. Engage your core and feel the twist in your torso.
4
Step Back Jacks
Step back with one leg while raising your arms overhead. Feel the stretch in your legs and arms.
5
Knee Drive
Lift one knee towards your chest while balancing on the other leg. Engage your core and feel the stability.
6
Hip Swirls
Stand with feet hip-width apart and make circular motions with your hips. Feel the movement in your lower back and hips.
7
Leg Kicks
Kick one leg forward while keeping the other leg stable. Feel the stretch in your hamstrings.
8
Windmill
Stand with feet wide apart and reach down towards one foot while extending the opposite arm overhead. Feel the stretch in your side.
9
High Knee Jacks
Jump while bringing your knees up high. Feel your heart rate increase.
10
Toe Tap Leg Lifts
Lift one leg while tapping your toes on the ground. Feel the engagement in your legs.
Safety Notes
Consult a physician before starting this workout if you have any pre-existing conditions. Avoid movements that cause pain.
Duration: 22m 41s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
ObesityDiabetesHypertension
Therapeutic Goals
Weight Control / Fat LossCardiovascular EnduranceMaintain General Health
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation, Knee Disease
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body
Category
CardioLow ImpactWarm Up
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strain
Tags
#22 min#half hour#Cardio#Low Impact#Warm Up#beginner#None#Full Body#low