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Free Beginner Workout

Cardio My Heart

Beginner   15 minutes

Target Areas: Lower Body

Equipment: No Equipment

Cardio My Heart
Tags
Bodyweight Workouts Lower Body Workouts Zero Equipment Workouts
Description

This is a great way to start your cardio routine for a healthy heart. Perfect for all levels, especially those that are intimidated by cardio. We promise you'll be happy you tried this low-intensity workout.

Exercises

Set 1: 3 rounds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Effort: Moderate
High Knees
20 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
20 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Effort: Moderate
Jumping Jacks
20 seconds
Rest
Rest
20 seconds

Set 2: 3 rounds
Front Kicks
Effort: Moderate
Front Kicks
20 seconds
Develop a rhythm for your punches.
Effort: Moderate
Rapid Punches
20 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
20 seconds
Left Roundhouses
Effort: Moderate
Left Roundhouses
20 seconds
Right Roundhouses
Effort: Moderate
Right Roundhouses
20 seconds
Rest
Rest
20 seconds

Set 3: 3 rounds
Basketball Shots
Effort: Moderate
Basketball Shots
20 seconds
Transition
Transition
10 seconds
Squat Thrusts
Squat Thrusts
20 seconds
Lie on your stomach with your toes tucked in and palms by your shoulders. Lift your entire torso up off the ground and create a straight line from head to heels. Keep your hips tucked and shoulders relaxed. Make sure your belly button stays drawn in as you hold the position.
Plank
20 seconds
Transition
Transition
10 seconds

Set 4: 1 round
Rest
Rest
20 seconds
Walking High Knees
Walking High Knees
40 seconds

Workout Discussion

12 Apr
good

Appears In

cardio
Cardio
weight loss
Weight Loss

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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