Yo!
What's up?
It's your boy Millionaire Hoy and today we have a 30 minute low impact cardio workout
for beginners.
This workout is includes no jumping no running no sprinting this is great for working out
in an apartment working out at home and working it without using too much cardio this workout
is perfect for beginners.
We're going to go ahead and get into it in just a few seconds, before we do that put
a big ol' bright juicy smile on your face, get a quick sip of water, bring that energy
up and we're going to go right into the warm-up with a light march.
So let's keep it low impact, we're going to march it out, but bring that energy up.
Keep those abs tight and drive those knees up left and right.
Good.
Breathe it out.
Even though this is a low impact workout, we're keeping it all the way for beginners.
You can look right up at the modifications in order to modify these moves even further
to work through them.
Breathe it out.
Abs are tight.
Marching it out left and right.
Let's go.
From here, we're going into 4 times jabs, so on one side jab 2, step your foot out,
3, 4 other side.
Let's go.
Abs are tight.
Give me 4 here and over.
Good.
Already building up that cardio endurance.
Stepping that foot out, keeping those feet silent that way we're not waking up our neighbors
in our apartment.
Left and right, let's go.
Step it out, 3, 4, and over 3, 4, from here we're going for windmill taps, so keep your
arms like so, we're going to come down stretching through that lower back, other side.
Down.
Good. if you want to you can bring your hands all the way up.
Stretching, pushing that butt back, coming all the way through, stretching through your
sides.
Through those hamstrings, the back of your legs, as we go over.
Good.
One more.
Down.
Bring it up.
Good.
Keep those hands up and step it out.
Stepping jacks.
Low impact cardio right here.
Step those feet out, go as fast as you can keep those feet silent and breathe.
Let's go.
We're going for a full 30 minutes today, we're almost done with our warm-up and it's going
to be a total body low impact workout, so keep on pushing.
Let's go.
Swing those arms, bring that energy up, 2, 3, 4, from here we've got side jab squats,
we're going to come down jab and jab jab and jab, other side.
Push your butt back, keep your chest up jabbing it out switch.
Let's go.
warming up through the lower body and over down and up one more on each side let's go
breathe it out other side down up down up and breathe so now we've got a 25 second rest
and then we're going right into this workout what we're going to do is we're going to push
all the way through the total body workout here in this low impact workout, so we're
going to keep it completely beginner friendly we're going to go through 5 moves twice before
going into the next circuit 3 circuits total in order to crush it alright get a quick sip
of water let's go ahead and get ready to bring it and earn that fist bump first move we're
going into is front to back knees bring your knees up step back and up up and forward good
low impact on those feet still working it in this hiit cardio routine stepping forward
knees boom abs are tight and solid, bring it back and up let's go a little faster here
boom and back knees knees and forward there we go starting to work up a little bit of
a sweat stepping into it getting that coordination together knees are coming up and back look
at those modifications if you need them to bring it and make it even more beginner friendly
lets go back back and forward 2 more right on that beeper so we're going for 35 seconds
of work 15 seconds rest the next move we're going to do is free throws so we're stepping
to the side and shoot side and shoot without hopping just shoot straight up working on
that cardio endurance so we're over and shoot come on over grab that ball and shoot how
many can we grab and shoot as we work pivot that leg to the side working through that
lower body as you come up shoot it up and to the other side good this is low impact
cardio at it's finest right here no running no jumping but we're still working on that
cardio endurance let's get it over have some fun shoot up step grab come on make it beautiful
and up over up breathe it out a few more come on we can make one more up shoot way to go
you're pushing through you're doing an excellent job, from here we're going to get down to
the floor and work on that core we got some XO taps so we're going to be down arms going
to be wide we're going to bring that knee up tap other side tap really keep those abs
tight here don't put stress on your neck tapping those heels left and right driving that knee
up good low impact abs right here taking a small break from that cardio come on you're
working out from home in this home workout and just pushing through to do your personal
best really crunch that core contract those abs nice and tight exhale coming up tapping
left to right you can slow it down if you need to if you need to modify you see those
mods up there right now let's go one more good working on that core from here we're
going to get right back up we're going for alternating side knees we're still working
on those abs bringing that low impact cardio here alright so we're going to go for 4 stop
other side and 4 breathe it out I want those abs tight you should be able to punch your
stomach without feeling any pain and we're going 1 2 reach those hands up 4 other side
and up boom 2 3 4 right over come on drive those knees in 3 4 good you're not just throwing
those knees up you're using those abs as you bring it good getting some good cardio in
here 3 4 low impact cardio hiit right now come on 3 4 bringing it not making any noise
in your apartment but bringing it for that body 3 4 last 4 over come on boom abs are
tight 3 4 driving that knee working that core this is the last of the 5 moves then we're
going to repeat these exercises all the way over again performing even better the second
time around we're going to go for stacked push-ups so I want everybody downn on your
knees put some padding under their to protect yourself and what we're going to do is we're
going to stack so hands right under your shoulders we're going to bring them down left elbow
right elbow left elbow right elbow good and back down this is a great way for beginners
to work on improving their push-up stacking now your abs are tight your legs are extended
back I don't want your legs too close that'll push your butt in the air good so you're holding
a solid plank here working through the back of those arms everybody wants to get rid of
that arm jiggle this is it right here come on pushing through the chest and your shoulders
up and breathe excellent so we've made it through the first circuit we're going to go
through this one more time and then we're going to move through another 5 sets of moves
and then we're going to have one more after that so get a quick sip of water we're going
right back to front to back knee drills so we're coming up knee knee step forward come
on bring it back bring that energy up and forward abs are tight and back come on really
getting it in this workout routine right now bringing it come on wooh low impact cardio
bring it back and up didn't say it was going to be too easy or did I right come on go at
your own pace and forward abs are tight don't just throw those legs around core is tight
come on and forward up boom and back one more you're doing even better the 2nd time around
way to push from here we're going to go for free throw burpees I want to get on the floor
for some reason right step to the side can you score more points this round than you
did last round already got some sweat going and we're still pushing through you're getting
stronger every day we're going to grab and shoot come on resist the urge to hop I'm trying
to hop a little bit let's go turn boom load and explode up and over shoot it out let's
go more we've got it beat your score from last time rev up that cardio let's go come
on people breathe it out sync the moves your breath with your moves that's what beginner
cardio is about learning to build that hiit cardio endurance as you keep on pushing through
from here we've go XO taps back to that core now I want you to keep those abs tight make
your way down to the floor contract your abs like you're bracing for a punch like you're
tightening your stomach and someone is going to hit you in the stomach okay we're going
to lay down arms are wide we're coming up tapping left and right good as you come up
don't crunch at your chest and bend your spine keep your chest upright and flat abs are tight
driving that knee forward and crunching like so this is really going to tighten and tone
those abs come on boom up good look straight up at the ceiling if you're not looking at
me and don't crunch your neck to make it seem like you're getting closer to your knees that's
going to cause neck pain and we don't want any pain we just want progress one more up
down breathe we're going through this this is a breeze from here we've got alternating
side knees if you need to modify left and right otherwise turn to the side raise those
arms up contract those abs drive that knee in low impact cardio people we are getting
it right now we're coming up boom 2 3 4 good energy over other side 1 2 3 4 I know you're
huffing and puffing right now but you're bringing it your cardio endurance is getting better
every time you do this workout I know that you can do it people let's go 2 3 4 and over
I got some sweat coming on my forehead right now come on up 3 4 over 2 3 4 we're working
it burning fat burning calories good breathe it out from here the last move in this circuit
we've got stacked push-ups now a few key points your knees are going to go far behind like
you're holding a flat plank hands right under your shoulders abs are tight holding you together
and we're going to come down left right left right back down right left right left at your
own pace making sure those hands are directly under your shoulders your abs should be locked
in and working right now as we build a six-pack and work on that upper body strength at the
same time come on you can do it keep on pushing you're making your arms stronger with each
rep down wooh my abs are getting a good work here come down don't bang your knees your
elbows down as you come down one more we've got time good we made it through the first
circuit okay now what we're going to do is go through another set of 5 exercises the
first move we're going to do are speed bags so you're going to get a little hop here in
your calves a little bounce there no jumping you're going to bring your arms up and roll
them forward so we're going to come up arms are up hopping left and right 4 reverse good
bring those arms back keep those elbows up and forward 2 3 4 reverse back there's that
sweat come on 3 4 hop it make it look good 3 4 and back 2 3 4 your arms might be burning
right now but keeping them up and keep pushing 3 4 forward breathe it out reverse wooh a
little bit of a dance move let's go 2 3 4 and back good we went a little bit of over
time but you've got it in you from here we've got squat twist drills alright, so we're going
to squat come up twist squat up twist then we're going to squat up rotate over rotate
over through your side okay let's go down squat down up twist good squat down up twist
squat up pivot down pivot over let's go good now we've got it a little bit more fluid push
back through the back of those heels reach all the way up punch strike twist oh this
is burning those legs burning lots of calories as well come on up and over one more on each
side talk about a leg burner way to go and working through that core we're slightly not
slightly we're silently working on those abs as well okay from here we've got standing
heel taps I want you to raise your arm up like a jumping jack tap your knee for 4 then
we're going to reach down and hit the heel for 4 let's go tap 2 3 4 down reach tap that
heel 3 4 and up good use that core to drive those knees up reach down good bring those
heels up good heels higher than you're reaching down and your core is tight I've got sweat
on my nose that's a good sign let's go 2 3 4 back to it come on working out at your home
working out in your apartment and not waking up your neighbors a little bit of over time
get a quick sip of water, from here we're going to come to the floor and do laying heel
taps, so we're going to play off the last move that we did working into that core still
working on cardio a little bit and still keeping it low impact so we're just going to come
over tap your heels left and right your upper back is peeled off the ground and you're tapping
it out good crunch over boom you can stop in-between and tap over if it's easier tap
the top of your knee and if you want to go advanced your can bring your heels up and
tap left and right alright but that's advanced we aint there yet let's go down let's keep
it beginner friendly this is a low impact workout for beginners people aren't you feeling
it in your core come on, you're doing a great job without doing any jumping from he're we're
going to get up we'll actually we're going to stay down here and go into a thigh raise
so we're only going to do our left leg up alright so right elbow is down we're on our
side knees bent underneath we're going to come up extend that leg up down and come down
slowly so we're doing a side hip dip working into those obliques then we're working through
those inner thighs as we come up raising that leg and bringing it down woooh whose building
a booty right here and up squeeze down good next round we're going to do the other leg
only let's go down up last move in the circuit and then we're going to go through all of
these "one mo 'gain" up wooh talk about booty work come on you got it and come down good
breathe it out we're going right back to speed bags this time in the speed bag we're going
to go for 4 then add some knees okay we're going to add a little bit more intensity in
this still keeping it low impact beginner friendly but working into that cardio alright
hiit cardio right now so we're going forward 2 3 4 knees 1 2 3 4 reverse 2 3 4 and up boom
2 3 4 let's go forward come on hiit cardio for beginners as we drive those knees up reverse
you got it up fell out of my rythm a little bit it's okay come back in when ou can and
bring it forward it's going to take some coordination and up knees aren't just raising using those
abs breathe it out good you made it through that without punching yourself in the face
from here we're going back to a squat twist drill we're going to come back as you come
back you should be able to peel your tip toes off the ground you're putting the weight in
the back of those heels you're sitting back into an invisible chair you're coming up twisting
from that leg, so we're down up twist good butt is back up come on bring it down up to
the side good kind of stretching it out and at the same time working through those obliques
side abs over down reach extend some mobility here as we work on that low impact hiit down
and up another one give me one more squat bring it up breathe it out excellent job good
from here we're going for a standing heel tap now last time we reached down for 4 this
time we're going to tap the knee for 4 then tap the heel for 4 if that's too much take
it back to the level we did last time lets go standing using that core to drive those
knees come on low impact hiit cardio hitting those knees right now 3 4 reach down tap that
heel come on swinging from those arms and up tap 3 4 and low tap 3 4 come on you're
a beginner by the time we're done with this workout you're going to be a pro breathe it
out last 4 3 4 excellent man you can be able to play some hacky sack at the end of this
workout okay from here we're going to go for a laying heel tap we're going to be laying
down on that back obviously and tapping left and right good so you can tap over pause tap
breathing it out crunching those abs exhale and reach forward to hit that heel on each
one don't crunch at the neck and look straight up at the sky once again if it's easier tap
your knee good left and right keep your abs tight the entire time let's go crunch boom
breathe it out 10 seconds take breaks as you need them over up and over come on bringing
it working it people come on you're doing a great job from here, we've got thigh raisers
last time we laid down with our right elbow down this time we're going to have our left
elbow down have our left knee down and we're going to raise up really push your hips up
up up squeeze and then raise that heel so we're coming up and down come down gradually
and up good don't sway left or right squeeze those glutes bring it down and up hip as high
as you can get them drive that knee up squeezing those glutes come on up raise down after this
we've got one more double 5 circuit to go squeeze it up 10 seconds take a break if you
need it come on you've got at least one more in you up down last squeeze in one more for
good luck wooh that is a booty builder right there alright so from here we're going into
the next 5 moves so make sure you memorize them so that we can come through even stronger
the 2nd circuit in this hiit workout so we're going to step over into a heisman walking
over boom 1 2 3 up drive that knee up stepping into it abs are tight as you raise that knee
up striking to the side good boom we're getting it I'm sweating with no jumping just some
good old fashioned beginner low impact hiit cardio and we're bringing it just because
it's low impact doesn't mean that it has to be boring we're still striking poses like
a superhero or heroine right now as we bring it boom excellent so make sure you memorize
that move from here we've got uppercut jacks okay so we're going for 4 stepping jacks 4
uppercuts as you bring these uppercuts tighten those abs boom left and right working through
those abs and obliques step into into it let's go 1 2 come on 3 4 and up good cardio 3 4
back over 3 4 and up boom striking 3 4 let's go come back to this workout day to day get
stronger and work your way up to doing the more advanced stuff but don't rush it alright
always go at your own pace listen to your body and improve gradually let's go 3 4 and
up 3 4 come on you're a fighter you're pushing through 4 and breathe from here we've got
stacked squats okay now if you want to be more knee friendly here even though this is
a knee friendly move you can do a mini squat reverse mini squat reverse otherwise we're
going to stack so we're going to bring the left knee down gradually right left right
and down right left right left this is great to do if you have your yoga mat right under
your knees to protect your knees good this will clear up your sinuses come on down you're
doing so good we're way beyond the half-way point of this workout get to that finish line
make it to that fist bump and you'll be able to check off another successful workout done
on your fitness journey and on your way to success alright from here we're going to do
push and crawls so we're going to do a push-up this time on our knees when we come up from
that push-up I want you to step the hands forward really tightening your abs here then
step back to another push-up okay so we're coming down hands under your shoulders knees
back we're down push up walk it forward abs are tight walk it back good down up other
hand first stretching out those abs there as you come down so this is upper and core
at the same time wooh I know you feel that and down learn it this time next time we're
going to go a little bit faster down and up and forward back you're getting stronger let's
go you're going to be working your way up to standard push-ups and breathe from there
we have modified bikers okay so we're going to get on the floor and we're going to work
those abs what I want you to do is put your hands on your ears don't put it behind your
neck because then you'll pull your neck we're going to bring that knee forward and turn
left and right alright so knee is up opposite elbow is going to come to that knee twisting
tighten your abs each time you should never be inhaling exhaling as those knees and elbows
meet good really drive that knee in further if you can't make it all the way up with that
elbow and we're turning over really ripping through those abs I know that this is tough
alright so if you need to modify just bring that hand up reaching like that okay that's
a great way to mod through that move up one more hold it boom and down good those are
the 5 moves we got the final five exercises so make your way up off that mat we're going
to right back to side to side low heismans you're doing such a great job I'm super proud
of you get a quick sip alright so we're going to step over strike that ninja pose we're
coming over boom over come on you can throw some dance moves in there turn on your favorite
music as you're doing this workout stepping into aint nothing to it but to do it alright
some times you just gotta hit the play button and hit the pray button alright work up enough
strength to hiit play and do these workouts don't think about it just get to the action
it'll be over before you know it over boom 2 more last one breathe it out good you're
getting stronger faster and more agile come on from here we've got uppercut jacks okay
this is great beginner cardio alright let's keep it low impact on those feet we haven't
woken up the neighbors yet in your apartment so let's keep the silent workout as we push
through we're going to step over 1 2 jumping jack 3 4 uppercut from the abs wooh I know
those abs are tired but let's get it back over 3 4 striking using those legs and that
core as we through that uppercut and over 2 3 4 back under 2 3 4 we've got sweat going
come on we're almost there 3 4 and up 10 seconds come on just a few more exercises you're stronger
than you know let's keep on pushing and breathe from here we've got stack squats okay so we're
going to go down gradually okay really focusing and being active through all of the muscles
that are engaged right now so we're going to work through those quads we're going to
step back we're not banging our knee down nice and gradual left right left right and
down right left right ooh put a smile on your face we're almost there we've just got 2 more
exercises alright you're too legit to quit right now let's keep on pushing up and down
come on slowing down from the hiit cardio right now working on bodyweight strength no
equipment at all for this workout and I hope you're feeling magnificent okay from here
we're getting down we're going right into push and crawls okay the last 2 moves we're
going to do are going to be on the mat as we finish these last 2 moves make sure that
you do the stretch at the end of this workout so that you can take care of your body get
stronger improve over time and keep on crushing your goals legs all the way back good we're
going to come down for a push-up hands about as wide as your mat walk them forward abs
are tight and back good a little bit faster this round come on we're going to beat our
record from the last one and back down step them out crunch those abs and bring it down
nice tight core exhale up inhale down as you come from your pushup exhale up and reach
forward ooh stretching it out abs gotta be locked in the whole time and down good one
more from here we're going for mod bike alright so modified bicycles this is the final move
after this we're going right into our stretch which is very very important the most important
part of this workout alright we did a total body workout let's finish up hitting those
abs we're coming over hands behind the ears up and over crunching abs are tight come on
we're almost done with this low impact hiit cardio routine and we're still pushing doing
our best making sure that we're crunching those abs as we come up over and twist breathing
it out how are you feeling hopefully you're feeling like a million bucks that's how I'm
feeling you're doing such a great job 5 seconds give me 2 more last one excellent job peel
yourself off the floor get a quick sip of water we're going to go ahead and stretch
absolutely do not skip the stretch people and we're going to go ahead and get that fist
bump time went by faster than you know we did a full body low impact cardio workout
and let's go ahead and hug love and appreciate our body opening up through the chest and
the shoulders kicking those feet out left and right excellent job you did amazing I'm
so proud of you all from here we're going to go for a wide rocker, so we're going to
come down into our windmill back down other side stretching this is a great way to warm-up
through that spine we're worked our abs building our six-pack today and that's how we're going
to bring it alright so bring it right down hands under your shoulders knees under your
hips we're going to go for a cat cow exhale abs are tight inhale belly down heads up butts
up exhale come on total body stretch right now for a total body low impact workout sync
your breath with your moves exhale it out good now we're going to bring our feet together
knees are separate we're going to push our hips back reach those hands forward now we're
going to take our left hand towards our left right hand towards the side hips are back
and towards the right right armpit is coming down and towards the ground stretching through
the obliques on that side now we're bringing our hands back to the middle right hand towards
the side left hands following hips are back and towards the left really stretch bringing
that armpit down stretching through the obliques on your left ribs alright bring it on up from
here we're going to go for a hamstring scoop so we're going to have our leg out we're going
to reach all the way through and bring it up left leg is out reaching down bring it
up pushing those hips back pushing that knee back all the way down and up stretching through
those hamstrings good and up other side so now the right leg is up we're coming under
scooping inhale exhale down reaching nice dynamic stretch almost there come on and up
bringing it good from here hold on to the wall if you need to for balance our right
foot is down we're going to reach right under that right leg with the left leg with the
left hand knees are straight down you're pushing your hips forward pulling your heels towards
your glutes working on those quads the front top part of your left leg as we pull in deeper
one more side and we've got a fist bump we're almost done people final stretch right foot
is down I mean left foot is down reaching under the right foot with the right hand knees
straight down hips forward heel towards your glutes extend that arm out we made it through
a full 30 minute low impact cardio workout for beginners make your way to the screen
and get this fist bump cause BOOM fist bump way to rock it you did an excellent job mark
this on your calendar as a workout that you just finished a fist bump that was definitely
earned as we push through we did this workout completely low impact no equipment we didn't
wake up our neighbors we kept everything silent and we crushed our goals you can do it people,
you are stronger than you know if you enjoyed this definitely and hit the link down in the
description there's lots of ways that you can support us making even more content let
us know in the comment section if you want us to do more like this and let's keep on
rocking until the next time it's your boy Millionaire Hoy take care and peace out
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