Deenaz teaches a beginner cardio routine with four simple steps: Toe Tap, Touch Out, Heel Tap, and Knee Lift. No shoes or jumping required, works for ages 9 to 72. She combines them into a full sequence to raise your heart rate and burn fat.
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Hello everyone and welcome to my channel. Here my goal is to make you fit, make you healthy, and make you disease-free, and help you to do all these things from the comforts of your own home. As you know that there are 3 components of exercising: cardio, strength, and flexibility. In this video, I will be showing you some simple cardio exercises which you can do from the comforts of your own home. Hi, my name is Deenaz, and I'm showing you these videos from my home workout place in Hyderabad. And I want you to know that if I can do my workouts from my own home, then you can do it too. All you need is a small space, whether it is in your bedroom or whether it is in your hall or wherever. Just take a small segment and just do it and just work out. Now today's video is about cardio. So cardio means fat burn. When you do cardio activities, you are going to burn fat, you are going to feel good, feel energetic, you are going to tone your body, and so many more benefits like blood pressure under control, PCOD under control, and so on and so forth. Now these exercises you can do today without shoes because I am not going to make you do any jumping. Any age group, whether you are 9 years or 72 years old, you can do these exercises. Doesn't matter what you wear. You can wear a saree, you can wear a gown, you can wear sharwatnis, you can wear workout clothes, you can wear anything. But the most important thing is to have a great attitude to learn. The most important thing is wanting to make a change in your life, because I want you to become role models so that you work out and you do these things and then in turn you help your family members to start learning to be fit. So let's get started with a small warm-up of just moving our legs. 10, 9, 8, 7, 6, 5, 4, 3, 2. Add your arms. 10, 9, 8, 7, 6, 5, 4, 3, 2. Chest press, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2. Sideways, let's go. 10, 9, 8, 7, 6, 5, 4 more, 3 more, 2 more, and down. Walking in place. Now I'm going to show you 4 steps, and then at the end we're going to put all the 4 steps together. So the first step is called the toe tap. Feet together, arms on your thighs, on your hips. Now why no arms initially? Because it is very difficult to coordinate lower body and upper body at the same time. Now these are simple cardio aerobic steps which are actually going to help you to burn calories. So the first step is called toe taps. You go one right, tap your toe and back, tap your toe and back. 5, 6, 7, 8, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. 9, 8, 7, 6, 5, 4, 3, 2. 10 more, faster. 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more, add your arms. 9, 8, 7, 6, 5, 4, 3, 2. 10 more, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, and walk. Now next step is called a touch out. We're going to go right and left. Please watch my legs. Let's go right, back, left, back. This is called a touch out. First one was toe tap. Right, back, left. Do it with me. 1, 2, 3, 4, 5, 6, 7, 8, 9. Faster, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2. Add your arms, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2. Last 10, let's go. 10, 9, 8, 7, 6, 5, 4 more, 3 more, 2 more, and walk. Now we're going to put both the steps together. Toe taps and touch out. 5, 6, 5, 6, 7, 8, 10, 9, 8, 7, 6, 5, 4, 3, 2. Last sideways. 10, 9, 8, 7, 6, 5, 4, 3, 2, and walk. The next step is called the heel tap. We're going to go one right and we're gonna go one left. You're gonna tap your heel and bring it back. One on the right and one on the left. Please watch me now. Arms on your hips. Right, back, left, back. 1, 2, 3, slow, 4, 5, 6, 7, 8, 9, 10. Fast, 10, 9, 8, 7, 6, 5, 4, 3, 2. Add these arms, bicep curls. 2, 3, 4, 5, 6, 7, 8, 9, 10 more. 10, 9, 8, 7, 6, 5, 4, 3, 2. Last 10. 10, 9, 8, 7, 6, 5, 4, 3, 2, and walk. The next step is called the knee lift. We're going to do it again without arms and slowly. So arms on your hips, one right and one left. What you're going to tend to do is you might tilt backwards. Please don't do that. Pull your belly button in, hold your abs held in tight, really Go one right and one left. If you want, you can put your arms here. 5, 6, 7, go. Right, left. 1, 2, 3, 4, 5, 6, 7, 8, 9. Little faster, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2. Add your arms, let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2. 10 more. 9, 8, 7, 6, 5, 4, 3, 2. Last 10. 10, 9, 8, 7, 6, 5, 4 more, 3 more, 2 more, and 1. Just walk, just move your legs. Now we're going to put all the 4 steps together. 5, 6, 5, 6, 7, toe taps, 1, 2, 3, 4, 5, 6, 7, 8, 9, touch out, 1, 2, 3, 4, 5, 6, 7, 8, 9. Heel tap, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9. Give me a knee up, let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9. Toe taps, last 10. 9, 8, 7, 6, 5, 4, 3, 2, and touch out. 10, 9, 8, 7, 6, 5, 4, 3, 2, heel tap. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2. Give me a knee up. Let's go. Clap. 2, 3, 4, 5, 6, 7, 8, 9, and 10. Just shake your legs out, just move. Now in this few minutes you'd have realized that your heart rate is coming up. This is very important for you to understand that these are simple aerobic exercises that when you do them at home you're going to get some amazing results. I've managed to keep the weight off me by by doing these simple exercises from my own home. So if I can do it, you can do it too. So let's just go down, stretch the back, and come up, and just relax. Now I want you to learn about this whole journey for yourself, and I want you to figure out what and how to plan your journey forward. And for you to learn how to plan your journey forward, I have a special masterclass planned for you. It's a free class. Anyone can come, but the link for the free class is in the description below. So I want you to come, click on the description, click on the link in the description box and register for my free masterclass. And I look forward to guiding you and mentoring you and taking you to the next level. Thank you so much for tuning on to our channel. Bye-bye and see you later.
