20 Minute Low Impact Cardio Workout for Beginners

hey everybody it’s your personal trainer coach Kozak and I’m Claudia and this is a low impact cardio workout for beginners there’s no equipment required for this workout but if you want to increase the intensity you can hold on to a pair of light hand weights or water bottles I’m going to be doing the standard exercises and follow me for the easier modification [Music] you [Music] all right if you’re ready to go let’s get started we’re going to start with a light warm-up the first move we’re going to do it can be a march in place + arm circle so just go ahead and loosen up those shoulders and arms nice little March and placed and light on your feet we don’t want big pounding making sure to breathe and again this is just the warm-up so I don’t want you to get too intense here there’ll be plenty of time for that coming up the purpose of this warm-up is just to go ahead and increase your overall core body temperature as well as get your heart rate up and loosen up those muscles breathe through so throughout the course of today’s workout we’re not going to count any repetitions we’re just going to work at our own pace and get as many repetitions at in as you can and a lot of time period let’s go ahead and continue with this 1 4 5 4 3 2 1 0 excellent next we’re going to do a posterior swing so feet are little wider and shoulder width apart toes are pointed out just a little bit little bend in that knee we’re going to drive those hips back as we bend over and forward so it’s all this one’s all in the hips bending over at the hips like a hinge keep your back straight you’re going to push those hips and your buttocks backwards and then drive those glutes forward and squeeze your gluts up at the top you want to keep your head and a nice neutral position in this one so it’s in line with your spine drive nosis back every time this one’s great to loosen up those hamstrings your glutes lower back and entire posterior chain and again making sure to breathe throughout on this one well we do have our arms up on this one it’s important to remember this one’s all about that lower body arms are really just along for the ride they’re that backside loosening up go back straight excellent almost there let’s do this one four five four three two one and zero excellent next we’re going to move into a step back and reach or insert with both feet shoulder width apart going step back on one side and at the same time reach back to that opposite side and back now alternate opposite side and back so keep a slight bend in that back leg and knee and once you reach across doing a nice big ole stretch throughout your core hip flexor and quads this is a great little dynamic warm-up move get multiple muscle groups and depending on how good you feel you can step back real far or just little steps again really encourage you to make this workout your own today good moving at that warm-up pace don’t feel the need to keep up with us if we’re flying yeah you may need to concentrate a little bit more on this movement right here just keep your balance yeah there’s a lot going on on this one let’s go ahead and continue this one four five four three two one and zero good so getting ready start the workout now warm up complete if you are going to use hand weights or water bottles now’s the time to pick them up and you can choose throughout the course of the workout when it’s appropriate for you to be using them and when you’d rather set them down first move we’re going to do is going to be a side to side punch so go ahead and start with those hands by your chin we’re going to punch to the side bring it back cloudy’s just going to go ahead and punch to the opposite side I’m going to do a squat pull and punch so in between every time I’m going to do a little squat weight back in my hips where Claudia is going to skip this while you decide which variation is right for you not only for this individual movement but throughout the course of the whole work I do have my beat my knees slightly bent and I have my core nice and tight as I’m twisting from side to side and of course when we keep our courts nice and tight just imagine your belly button being drawn in to your spine why don’t you make sure on that punch we’re actually twisting at our core and our hips and we’re not just moving our arm across right but then but instead you’re actually twisting every single time and really forcing that core to engage working on that rotational strength with this one good keep it up not much left on this first one making sure to breathe focus on that breathing good posture four five four three two one zero excellent ok next we’re going to do a staggered buck kick plus either a front raise or just a one arm up so go ahead and get in a staggered stance one hand is going to be on your hip opposite arm is going to be up opposite leg is back now we’re going to do a butt kick and you decide if you want to do the butt kick plus front raise or like Claudia is going to do she’s just going to do the butt kick you decide which variation of this one is right for you make sure to keep a bend in that front knee in that front leg breathe again another one you know horses stabilize and use that core bring that heel back to your glutes squeeze in those hamstrings I’m every rep if you’re doing my variation which you get a nice full range of motion with that front raise bring it all the way up all the way down we’re going to switch this one halfway through hit that other side and five four three two one opposite side now everything’s the same just opposite and right into it keeping up a high pace today one move right into the next is a full-body whoo full body workout and you can see I’m not perfect either trying to best keep that balance and again if at any time even if water bottles are feeling too heavy feel free to drop them again customizing this workout to you and your own specific needs that’s right and if you are having trouble balancing it really helps to you find a focal point something to focus and keep your eyes on hey guys let’s just do this one it’s a few more seconds and 5 4 3 2 1 0 nice whoo all right I’m gonna get you alright we’re going to do a seesaw push pulling out feet are shoulder-width apart then over in a 45 degree angle hands are together we’re going to pull back from elbows and then we’re going to push pull back push one right into the next you’re going to get as many pushes and pulls as you can in this allotted time period make sure to keep your back straight and you’re going to feel this one on your legs as well just holding and maintaining this position core stabilized and engaged don’t allow your abs to be loose but nice and tight good and again as always remember to breathe so don’t just focus on just the pull make sure you get that push to push pull push pull excellent job guys keep it up you got it throughout the course of today’s workout it can be so important that you focus on what brought you here today to begin with whatever that is focus on that why whatever got you here got you to start this video to be the same thing that gets you to finish and get you through to the end you’ve got to keep moving almost there come on let’s go right to the very end right here in five four three two one and zero nice ok we’re moving right into the next one we’re going to do a side raise plus either a high knee raise or just a march in place so basically you get to decide how high you want to lift those legs and which one of these two variations is appropriate for you and if any time throughout today’s workout you start with one and you need to switch to the other whether it’s too easy or too hard we encourage you to do so it should keep that balance bring those arms up until they’re parallel to the ground you don’t have to bring them any higher than that just till they’re parallel this one’s going to hit everything from your shoulders your quads hip flexors core all getting hit on this one you’ve got to keep on moving guys breathe I know those arms are starting to burn a little bit just got to push past it keep moving if you need to set your hand weights down feel free to do so but don’t stop you got it let’s hit this one for just five four three two one zero nice moving into another combo we’re going to go for punches so hands are under Chandler and go one two three four now we’re going to do two reverse lift so kick back with your heel slight bend in that knee squeeze your glutes and then one two three four reverse lift reverse lift and one right back into the next working at a pace that you feel comfortable with nice again keep that core nice and tight don’t worry about those punches you don’t have to be a professional boxer to get the effects on those reverse leg lifts I want you to make sure you’re squeezing those glutes up at the top every time keeping good balance and again just getting as many reps in as you can keep breathing guys doing great keep it up don’t stop right here come on one right into the next everything you got focus on what brought you here today to begin with what is it what are you working towards again keep that in front of your mind not the back your mind don’t allow it to slip out of your consciousness if that’s when you decide to hit that pause button we don’t want that I want you to fight with us right to the very end all right let’s hit this one four five four three two one zero nice worried all right for the next one we’re going to move into either a reverse lunge and twist or a split squat and twist we’re going to do all one side at the same time so I’m going to step back until both knees reach a 90 degree angle and Claudia is just going to let in start with that split stance and then drop that back knee down either way you’re twisting to your side and then returning back to the center in between every repetition going to keep that core nice and tight back stays straight good posture on this one and you’re twisting into the side of that lead leg again ideally we’re getting both of those knees down until they reach a 90 degree angle but if you can’t get all that all the way down that’s okay do the best you can let’s switch sides and three two one zero opposite side now give that leg a break all right I didn’t do it hit that opposite leg excellent work again another excellent compound movement working not only your entire lower body with your hamstrings your quadriceps your glutes but also working your core as well one wrap right into the next again just moving at a pace that you feel comfortable with whatever that may be this one’s not only going to get your heart rate up but also going to improve that lower body strength let’s hit this one four five four three two one zero all right we’re going to set our hand weights down for the next one if you’ve been using them they’re going to move on over to a wall or you could also use a counter we’re going to do a plyo push up and on this one the further down your hands are and the further away from the wall your feet are the harder will be and the closer to the wall you are the easier it will be so we’re performing a push-up and we’re going to jump off the wall between every repetition I want you to bend those elbows until they get to about a ninety degree angle and then explosively press up off the wall again you can kind of experiment with this one figure out what intensity level is right for you by how far away from the wall you place your feet excellent one rep right into the next we’re trying to keep those hands in line with your chest not your head or your face and force us to use the appropriate chest muscles excellent work keep it up this one’s working that chest shoulders and triceps a little bit of core in there as well come on keep it up guys let’s go you got 10 more seconds on this one just getting as many as you can and five four three two one zero all right you’re using the hand weights go ahead and pick them back up for the next one we’re going to do either a lateral step plus pull or we’re going to do a side to side step plus pull so both using the same movement with their upper body bringing those dumbbells together and then pulling apart on the elbows squeeze in the middle of your back but I’m going to go ahead and step back in between repetitions Claudia is just going to go ahead and bring your feet together stepping side to side squeezing those back muscles definitely feel it back there I feel is one of my back and in my shoulders that’s tricky my little legs as well all getting hit on this one and like we said it’s a full body workout multiple muscle groups getting hit today very efficient workout getting a lot of work in in a short period of time pulling back on those elbows you got it just keep moving keep grinding it out guys don’t stop let’s go come on don’t stop when it hurts stop when you’re done push into the end right here let’s go ten more seconds on this movement you’re almost there and five four three two one zero whoo okay you can set those hand weights down we’re going to move on to a modified speed skater feet are nice and wide toes are pointed out just a little bit hands are at your side we’re going to reach across with opposite side hand touch your foot klaudia is going to come back up in between where I’m going to stay down low so I’m going to do the low modified speed skater touch an opposite hand opposite foot feel that stretch in your legs as you go side to side and as you get more comfortable with the movement if you’re doing my version go a little bit faster okay working at that pace that you feel comfortable with right do you really want to push the pace you can do this low version where you don’t get to stand up and rest in between repetitions and force those legs to work just that much harder on rep right into the next you got it and keep your core nice and tight and remember to breathe through the exercise when those legs start to burn it’s important that you remember one what brought you here today to begin with that you don’t quit and then to remember that’s just that lactic acid just that muscle fuel that your muscles use you don’t have to listen to that burn ladies got plenty left in them just keep moving let’s hit this one four five four three two one-zero excellent okay this next one we’re going to start in a staggered stance so feet staggered opposite leg back arms are overhead now Claudia is going to do a knee I’m going to do a front kick we’re going to crunch it in either kick or crunch and me raising bring those arms up in between and then we’re going to crunch down squeeze that midsection on every repetition that’s alright if you can’t get your your knee or your kick quite as high as we are just do the best you can that’s right come back repeat this workout and you’ll get a little bit better every single time nice work guys just keep it moving you got it it’s at the side four five four three two one zero switch opposite side now arms are up and right back into it you got it working at your own pace remembering to breathe and squeeze those ABS you got to just keep moving fight through it remember that challenge that you’re feeling is what induces change and without being challenged there isn’t going to be any change so it’s alright got to get used to being uncomfortable everything you want is outside of your comfort zone come on let’s go guys pushing yourself because nobody else can or will do it for you that’s it so close right here right here right here right now five four three two one zero oh nice job ain’t it nice job you guys out back we’re going to move into a low cooldown and the purpose of this cooldown is to allow heart rates to or heart rate to go down watch to catch our breath as well as gaining a little extra mobility work you’re going to do a lot of work on our calves and our body today so we’re going to start with a calf stretch so go ahead move on over to a wall a couch counter top what if you have access to or chair from place both hands on that object one leg back I’m go ahead and come up on the ball of your foot and then drive that heel down and bring your hips forward at the same time I mean you should feel that stretch in that cat breathe again if you need to get a little wider base to feel that stretch you’re driving that heel to the floor at the same time you’re bringing those hips forward that’s it feel that stretch take some nice big deep breaths let’s switch sides three two one opposite side now right into that next one again my staggered stance drive that heel down as you bring those hips forward focus on that breathing nice deep breath trying to heart right back down and give yourself a second here to pat yourself on the back and be proud of what you’ve achieved so far today your daming may not be over with what your workout is over with you made it you’re proud of that again it’s very easy everybody be fit but they’re not two-one-zero come on up next we’re going to stretch out those quads we’re going to stay over here at the wall again you could hold on to anything for this one or just do it on your own and balance you decide so wouldn’t grab that back foot and we’re going to pull back and feel that stretch in our quadricep as well as our hip flexor try to pull that foot back to your glutes good classic old-school movement and a lot of this one a lot of times our classics because they work they do and they uh they stand the test of time both with the people and with science so those are the moves that we like all right we believe in science around here so let’s at least we try to follow through it’s always changing but yes this is one of the ones that stays the same yes again feel net good stretch a little more pull as you get into it and again trying to all these static stretches trying to get to a point where you about 85 90 percent of what you’re capable of you don’t want it to hurt you want to feel a good solid stretch all right let’s switch sides now turn over here and again pulling back on that cloth and you might notice that one side is tighter than the other I know that’s usually true with my legs there’s multiple reasons and that’s totally common that’s why we like doing these unilateral moves and unilateral stretches where we force one side of your body to work independently of the other really helps even out any imbalances you may have I can’t just take it a couple of nice big deep breaths you got it not much left on this quad stretch in three two one zero shake it loose we’re going to move into a stretch for your posterior chain specifically this one’s really going to hit those hamstrings we’re into a hip hinge feet are together hands are going to be on your hips just a little soft bend in those knees that’s it I’ll keep that same bend I’ll drive those hips back while you keep your head in a neutral position drive those hips back behind you and keep your back straight so it’s not the typical rounded over one nothing wrong with that it’s just different keep those shoulders retracted back stays straight as you drive those hips back behind you really feel it in the hamstrings yes even for me down my cows a little bit totally and that’s exactly where you’re supposed to feel it and if you’re not we recommend that you really emphasize driving those hips back behind you if you’re trying to touch your bum towards the wall behind you exactly and making sure you keep that back nice and straight let’s hold this one for five four three two one zero up nice and slow we don’t want you passing out on us there we go okay we got one last one we’re going to move into an upright external rotation great one for those shoulders elbows 90-degree angle and then we’re going to pull those hands back and elbows forward at the same time elbows are my shoulders have been getting a lot of work lately so you can really feel it yeah so that’s why we’re doing this mobility work it’s that recovery work and mobility work is just as important as your actual workouts themselves don’t want to skip it good posture on this one core stays tight just keep pulling back on those hands and again you may feel that one arm is tighter than the other totally normal this is a great one to restore your your natural posture as well if you spend a lot of time bent over looking at your phone driving or sitting at a desk great one just to do throughout the day alright let’s hold this one for five four three two one zero shake it out high five good work high five high today nice work we hope you enjoyed today’s workout if you did like this workout been working out with us for a while and you’re starting to see some results we’ve encouraged you please go check out our patreon page where you can find out how you can support our mission of keeping these great workouts free and if you enjoyed this routine with us today we ask that you please give this video a big thumbs up and wouldn’t you please subscribe to our YouTube channel so that way you never miss a brand new workout from Hospit make sure to check out has become or we have hundreds of free workouts our free meal plans and our free complete fitness programs and if you are on facebook Instagram snapchat Twitter we’re there connect with us because we want to connect with you again thank you so much for working out with us today it’s been our privilege I’m coach Kozak and I’m Claudia and we will see you at your next workout