Binaz leads a beginner aerobics workout teaching nine basic moves: touch out, heel tap, knee lift, step cut, step touch, grapevine, V-step, and diamond step. Each move gets counted reps at slow and fast tempos with form cues to maximize calorie burn.
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Hey guys, welcome back. My name is Binaz, and in this video I will be first and foremost talking to you about the advantages of aerobics. First and foremost, aerobics is any activity that you do in the presence of oxygen. Now when I talk about aerobics, I'm talking about dance aerobics because I've been doing dance aerobics for the last 27 years, since 1993, and I can only tell you that when you move to music, the rhythm in your body changes completely. Each and every one of us has rhythm, and when you move to that rhythm, you start burning more calories. But in today's video, I will be showing you these exercises without music because I want to teach teach you the basic steps. The moment you learn these basic steps, you will be able to follow any of my other videos. So let's get started with a nice warm-up. Legs are shoulder width apart. Drop your legs down. Inhale, take a deep breath, stretch your arms up, and exhale, smile. Inhale again, take a nice deep breath, stretch your arms up, and exhale. And one last time, inhale, stretch your arms up, and as you exhale, I want you to Tap right and tap left. That's 10, 9, 8, 7, 6, 5, 4, 3, 2, and punch. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9. And double it. That's 1, 2, 3, 4, 5, 6, 7, 8, 9. 4, 5, 6, 7, 8, 9, and 10. Now just let's march. Now I'm— what I'm going to do today is I'm going to show you all the basic steps of basic aerobics. So wherever you are, you can just follow anybody else's moves. So that's the reason I'm doing it without music, so you can follow with me. I'll do it slow first and then I'll teach you fast. The first step is called 'attach out.' Feet together, one right and one left. That's 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 more. 1, 2, 3, it's called a touch out. 4, 5, 6, 7, 8, 9, and 10. And let's march. Second step I'm going to teach you today, the next one is called the heel tap. So you go again, move your legs Right heel and back, left and back. That's 1, that's 2, 3, 4, 5, 6, 7, 8, 9, 10. Fast. 1, 2, 3, 4, 5, 6 7, 8, 9, 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Again, march. Third step coming up is a knee lift. So from a heel lift, you can go straight into a knee lift. Let's go. 1 and 2. Now what I don't want you to do is squeeze your abs in Squeeze it in. That's not what I want to do. I want you to lift right and left. Let's go. 1, 2, 3, 4, 5, 6. Abs held in tight. 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. And march. The next step is called the step cut. I often call it a side step. So this step works tremendously on the thighs and on the lateral part of your legs, which is the outer thigh and the inner thigh. So we are going to go slowly. Feet together, step to the side, bring it back. Step to the side and bring it back. Step to the side and bring it back. Step to the side and bring it back. 1, 2, 3, 4. 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. The same thing, we'll do it faster. 1, 2, 3— it's called the step touch— 4, 5, 6, 7, 8, nice and tall, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19. Now same thing without arms. When you turn your leg, curl your leg at the back. Becomes a hand curl. Okay, that's 1, 2, 3. Let your heels touch the buttocks. 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. March again. Now we did a single step touch. Now we will do a double step touch. Just watch. 1, 2, 3, 4, 5, 6, 7, 8. Ready? 5, 6, no arms, 7, 8, 1, 2, 3, 4, double, 2, 3, 4, 2, little faster, 3, 4, 5, 6, 7, 8, 9, 10. Now add your arms. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. And march. Now from a double step thrust, you can go into what is called— what I call as a grapevine. So these are the basic aerobic steps which are coming in from years. So I want you to learn these steps. Now watch. 1, 2, 3, 4— 1 cross, 3-4— 1, 2, 3, 4, 5, 6, 7, 8— 1, 2, 3, 4, 5, 6, 7, 8— 1, 2, 3, 4, 5, 6, 7, 8— 1, 2, 3, 4, 5, 6, 7, 8! 9, 8, 7, 6, 5, 4 more, 3, 2. And when you get your hands all the way up to the ceiling, your heart rate is going up. 2, 3, 4. 5, 6, 7, 8, 9, and 10. Now these were all the basic aerobic steps. The next step is called the V step. You're going to form the letter V, so you're going to go out, out, in, in. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. Change. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. And march. The next step is called the diamond step. So we are going to form the shape of a diamond, okay? So just move. Now I'm going to do this half time for you. We're going to go slowly, so watch. 1, 2, 3, 4, 5 6, 7, 8. 1, 2, 3, 4, 5, 6, 7, 8. Slow. 2, 3, 4, 5, 6, 7. Let's go fast. 1, 2, 3, 4, 5, 6, 7, 8, 2 more, 9 and 10. Now same thing on the left leg. 5, 6, 7, go! 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. So in today's video we have done a few basic aerobic steps. Which are going to help you not only to just get fit and healthy, but also help you to burn calories. So I want you to do these exercises again and again and again, and very often you can play your favorite music and use and do these exercises, which are going to actually get you fitter and help you to burn more calories. Thank you for watching this video. Please do subscribe and like my video and subscribe to my channel, and let's get you healthy from home. Thank you and goodbye.
