15-Minute Standing Cardio Workout (2,000 Steps, No Repeats)

Hi, I'm Lindsay Baumgren of Nourishment, and this is your all standing cardio workout. Let's get those steps in. If you love at home workouts, hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community to get more free workouts at home. All right, you guys, we are gonna get our steps in. We're gonna see how many steps we can fit in during this workout. We have an all standing, no equipment, no repeats cardio workout for you. We did one and you guys loved it and you asked for more. So we are back. I have the amazing Rachel with me. Hi. She's going to be offering some modifications throughout today's workout. So if you want to go a little bit slower or you want to take out any impact where it's going to be low impact, but we'll be moving side to side and in all planes. So get ready to sweat, get ready to move, and have some fun doing it. Yeah, I'm excited. This is, like, fun. I want to move. I want to get sweaty. Maybe I'm a little sore. I don't want to pick up weights today. No equipment, no repeats. Let's knock it out. I'm pumped to see how many steps I get. Me too. A little competitive. All right, let's do that. Get those feet moving. So as we're talking, let's go ahead and let's just start marching because we don't have a warm up today. We're gonna just start and just get right into it, you guys. So part of the moves, as we get moving, it's gonna be your warmup. So it looks like this. We have 18 all standing cardio exercises. No repeats. So you're gonna do each exercise just one time. Okay. Doing it one time. And you're gonna do each exercise for 40 seconds of work followed by 10 seconds of rest. So not a lot is going to be quick. It's going to be effective, and we are going to get moving and we're going to start right away. Keep marching. I'm going to tell you move one. I want you to get those steps in. Keep marching. This is our warm up. Your first move is going to be a single leg runner. So Rachel's going to keep marching. You guys are keeping marching. Yes. Getting those steps in. I'm going to plant my right leg on the ground. Just my left leg is going to go side, back, side, back, side, back. You're going to pump those arms. That's your first move. And you're going to do it for 40 seconds. Are you ready, Rachel? All right, your 40 seconds starts in three. Plant that right leg on the mat. Left leg moves in two and one. Let's go. Side, back, side, back. You want to challenge yourself. See how low you can get in that standing right leg. Add those arms. Add those arms. Yes. Come on. It's all standing. Cardio core is turned on the entire time. Those legs are moving. We want to get those steps in today. We want to raise that heart rate just using our body weight. Yes. Halfway. 20 seconds here on this move. You got it. You got it. Nice. Right here. Every rest is 10 seconds. You can stand in place, walk in place, or march in place. We're gonna march. Yes. Finish strong right here. Come on. You got five, four, three, two, one. Rest for 10. We're gonna walk. We're gonna walk. Now you're gonna go. Hamstring curls. Hamstring curls. Pull that heel towards that glute. That's where we go. In three. We're just going to stay here. In two, one. Let's go. 40 seconds. Pull those heels towards those glutes. Add those arms. Squeeze your back. Squeeze and pull. Squeeze and pull. Nice work. You got it right here. Squeeze and pull. Squeeze and pull. Nice work. This is move two for move three. You're going to go back to that single leg. Runner, other leg. So left leg will plant, right leg will move. Yes. That's where you're going to go. Nice. Keep moving here. Keep moving here. That's the name of the game right here. Come on. 10 more seconds in this move. Nice work, team. Come on. Final five. Four, three, two. Rest for 10 or walk it out. Rest for 10 or walk it out. All right, here we go. Left leg stays, right leg moves in three, two. Let's go. Let's go. Side, back, side, back, side, back. Tap it, tap it. How low can you get in that? Standing right, standing left, standing left leg. Tap it, tap it. I got all mixed up. There we go. Side, back. It doesn't matter what you do. No one cares what you look like today. Just move. That's the name of the game today. Just keep moving. Nice. I was just looking. We're somehow. We're doing the same arms but opposite. I don't. I don't even know what's happening. I do it for feels right. Just do what feels right to your body. Just do what feels right to you. Respect. Respect. What feels good for you. Come on. 5, 4, 3, 2, 1. March in place. All right, we're gonna move Laterally. Okay, Step touch. Two to the right, two to the left. We're gonna take a giant step, right? We're gonna push two to the left. Hands go overhead. In three, two. Let's go. So push, push, push, push. Get loaded in those legs. Bigger the arms, higher the heart rate. Yes. Get those arms up overhead. Nice. Two to the right, two to the left. Nice. Stay loaded now. You can always slow this down. We're moving today. We're grooving. We got this thing, okay? Moving and grooving. You can always slow it down. Take it at your pace. We got a little bit of competition going on right now. We're like, how many steps can I get? How many steps can I get? Come on, keep moving. Right here. 5, 4, 3, 2. Let's go. Walk it off. Rest for 10. All right, guys, alternating knee slams right here. You're gonna slam, switch, slam, switch. Here we go. That's where you go. In three, two. Let's go. Slam, switch. Slam, switch. Again. Big arms. Bigger the arms. Higher that heart rate. Pull that knee up. Slam, switch, slam, switch. Nice. Just keep moving. Yeah, you got it. Nice work. The next move is a fun one. Probably one of my favorite moves I wrote into the workout. I'm excited for it. Get excited. If you like some of our fun kickboxing moves, you're gonna like the next move. 10 seconds here. 10 seconds here. Nice work. Come on. 5, 4, 3, 2, 1. March in place. All right, two jab with a tap. Same arm, Say jab. Jab, jab, jab. Two on the right, two on the right. In three, two. Let's go, let's go. Right arm, right leg, left arm, left leg. 2, 2, 2, 2. Nice work. Sue said she wants more low impact cardio and kickboxing. Dude, this one's for you. Double whammy in that low impact cardio, adding a little kickboxing fun. Yes. Get it all in this workout right here. I want Toxi is my favorite cardio. I think it's so fun, right? It is. It's just fun to move this way. Come on. Yes. Nice work, team. Double them up. 5, 4, 3, 2, 1. Walk it up. Nice work. You ready? Two jacks. Rachel's gonna go taps, two front kicks. So jack, Jack, kick, kick. Three, two. Let's go. Jack, Jack, front kick, front kick. Jack, jack, front kick, front kick. I switched my leg on you, Rachel, and I saw you switch. It's so funny because you're like, I'm gonna see what she's gonna do. I know you know it, and Then I switched it on you. Jack, Jack, kick, kick. Jack, Jack, kick, kick. Slightly hinge back on that kick. Keep that core strong and tight. Jack, Jack. Yeah. Having fun yet? I am. Just fun to move your body sometimes, right? Have a bad day. Shake it off. 5, 4, 3, 2. Kick, kick. Walking place. All right, we're gonna go lunge, knee drive. So you're gonna hit right. Lateral lunge, right knee drive. You're just gonna keep hitting, right? We'll do the left next. 3, 2, let's go. Hit right knee drive. Hit right knee drive. Your Pacer tempo. You take this then. Okay. Lateral lunge. Drive it up. Knee drive is totally optional. Okay. Nice work, team. Just keep moving. That's the name of the game, right? Yes. Keep moving and grooving. Halfway. 20 seconds. You guys are doing so good. So fun. Come on. You're gonna hold that knee drive. We're gonna go to three count high knees. You can march it or three count high knees. Come on, finish. Four, three, two, one. Now you're gonna go one, two, three, and hold. One, two, three. Three and hold. One, two, Three, and hold. Okay, that's where we go in three, two. Let's go, let's go. One, two, three, and Hold. 1, 2, 3, and hold. 1, 2, 3. 1, 2, 3. One, 2, 3. Nice. And give me a little double bounce on that third one. Get those knees up towards those hips. Add those arms pumping at your side. 1, 2, 3, and hold. 3, and hold. Nice work. Yeah, you got it. You got it. Keep moving. Come on, come on. Working for those steps right here, right here. 10 seconds. Nice work. Lateral lunge, knee drive. Other side is where we go. Come on, finish. 3, 2, 1. Nice work. Left. Walk it up, walk it up. Lateral lunge, to your left. Lateral lunge, left knee drive in three, two. Let's go. Hit left, drive up. Hit left, drive up. Nice work. Nice team. Chance to catch your breath a little bit. Nice. We're gonna do these lateral lunges, then we're gonna go to skaters. I'm gonna give you a longer water break. Yes. This in skaters and you get a water break. Missing skaters and you get a water break. Come on, work for it. Yes, you can. Nice work, guys. Keep moving right here. 10 more seconds. 10 more seconds. Nice work, team. Stay with it. 5, 4, 3, 2. Last one. Okay, walk it off. You got 40 seconds of skaters water breaks on the other side. Tap, tap, tap. Behind, tap behind, push right. In three, two. Let's go. Tap, tap, tap. Come on. Side to side. If you want to reach for that ground. You can reach for that ground. Okay, keep it up high right here. I'm gonna go high. This is all standing cardio. We'll keep it up. We'll keep it up. Come on. Keep pushing side to side. Use those big, strong outer glutes to move you side to side. We're gonna move in all planes in this workout. That's for sure. For sure. I love it. Athletic, athletic standing cardio. Come on, come on. Just keep moving. 10 seconds. And that water break, it's coming. It's coming for you right here. Finish. 5, 4, 3, 2, 1. Grab some water, guys. Water up. Oh, so funny. My ponytail broke my braids coming out. I saw. I was like, what is this? The ponytail? It snapped right through it. Snapped right through it. It's getting wild in here. All right, grab some water. All right, here we go. I'm gonna show you your next move. You got seven moves left. Seven moves. Yeah. Let's go, team. Four jump ropes, One V walk. One, two, three, four. One, two, three, Four. One, two, three, 4. One, two, three, FOUR. That's your move. It's a fun one. Yes. Let's go. Here we go. Four jump ropes in three, two. Let's go, let's go. One, two, three, four. Walk it front, walk it back. One, two, three, Four. One, two, three, 4. One, two, three, FOUR. Walk it front. Walk it back. One, two, Three, four. Walk it front, walk it back. Get low on those walks. Low, low, high, high. Come on. Low, low, high, high. One, two, three, four. Whoo. Rope super. Good for your knees. I remember this being in our knee workout. Yes. Good for those calves and it's good for bone density. One, two, three, four. Building that bone density. One, two, three, four. Low, low, high, high. Last one. One, two, three, four. You're out. Walk it off, walk it off. All right, side to side. Slam and tap and interlace these fingers. You're gonna slam, tap, slam, tap. Slam, tap or chop wood. Do what you want. Three, two. Let's go, let's go. Slam, tap, slam, tap, slam, tap. Make it big. Make it powerful. Boom, boom. Side to side. Woo. Cross that midline. Yes. Core is turned on. Heart rate's pumping. You got this, you got this. Just keep moving. That's the name of the game right here. Boom, boom. Come on. 10 seconds. 10 seconds. Go. 10. 9, 8. You got this. 7. Stay with it. 6. 5. 4. 3, 2, 1. Walk it off, walk it off. How we doing? Ready? It's a fun one. Here we go. Four. Fast feet, lateral push. Three, two. Let's go. Let's go. Go. One, two, three, four. Push left. One, two, three, Four. Push right. One, two, three, 4. Push left. One, two million three, four. Come on. Go for four. Push. One, two, three, fourth. Push. Come on. One, two, three, FOUR. Push. Make those feet fast. Light on the toes, fast on the feet. Push. Light on the toes, fast on the feet. Yes. Push. Come on. 1, 2, 3, 4. This is where we get those steps in. This is where they're coming. Get those steps. Get those steps. Come on. Get those steps. Get those steps. 5, 4, 3, 2, 1. Working for them. Sorry. Sucking my mic here. Okay, we're gonna go high knees. Start with your left knee up. 1, 2, right. Back, 2, left. Up, 2, right. Back, two, left. We go in three. Get this knee up two. Let's go. 1, 2, 3, and hold. 1, 2, 3. 1, 2, right knee. 1, 2, left knee. 1, 2, right. We move laterally, side to side. Now we go front to back. Front to back up. Nice. Right knee, left knee, right knee, left. 1, 2, 3. 1, 2, 3. That control at the end. Right core. Hello. Standing core and cardio is what we should really call it. Nice. 10 seconds here, 10 seconds here. Lateral shuffles. We're gonna go back to lateral movement. 3, 2, 1. Ready for some good old lateral shuffles? Good old lateral shuffles. Shuffle, shuffle, tap. Make it big or small, whatever you got space for. Push left in 3, 2. Let's go. Shuffle, shuffle. Hit, hit, hit, hit. Come on. You're just moving side to side. Lateral shuffle, lateral shuffle. Push, push, tap. Push, push, tap. Push, push, tap. Come on. You are an athlete. Move like one today. Yes. Strong and athletic bodies. That's what we got right here. Come on, come on. Love bringing out that inner athlete cardio workout. Strength training. Yes. Let's go. Finish this one. Then you're gonna go back to those three high knees, front and back. You're gonna switch the lead foot. You're gonna switch the leg. Yes. Come on. Go. 3, 2, 1. Walk it off, walk it out. Back your space. Okay? Right knee in the back, left knee in the front. Get your right knee up. Three, two, go. One, two, left. One, two, right. One, two, left. 1, two, right. 1, two, left. 1, 2, right. Challenging your coordination today, too, right? Come on, guys. We're almost there. Got this. And one more move. Whoo. Hang with us, guys. Hang with us. Home stretch. So close. Up. Back. Hup. Come on. What would it look like if I said ten more seconds here? Ten more seconds. Finish. Come on. Three, two, one. All right, walk it up, walk it up. Hands up behind the head. Step, step, crunch. Two lateral squats and a crunch. Go left in three, two. Let's go. Step together, step, crunch. Right, together. Right, crunch. Left, together, left, crunch. Finish right here, guys. Last move. Come on. Work for it. Earn it. You're crushing this workout. So strong. That's what you are. Right here. Finish it. Boom. Heart rate's high. You got this. 10 more seconds. 10 more seconds. Yes, you can. Yes, you can. Crunch. One. Finish. Five. Four, three, two. You're out. There it is. High fives, Ray. Whoo. Sweaty standing cardio. All standing. You crushed it. We're gonna check our step count and we are gonna post that. How many steps we got below. See if you can beat us. How many steps did you get? Tag us in this workout. We want to know and we want to see you back here on the mat for another workout soon. Have a good day. Awesome. We're crushing that workout. If you love getting your steps in, you gotta take this step to hit. Subscribe to our YouTube channel. And you might also really love this standing cardio workout. Or you can check out all of our low impact cardio workouts in this playlist right here. Have a great day.