15-Minute Zone 2 Cardio with Weights (All Standing, No Jumping)

Hi, I'm Lindsey Baumgren of Nourishment Love, and this is your cardio workout with weights. If you love at home workouts, hit subscribe to my YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, Low impact, steady state cardio. You love it, you want more of it, we're here for it. I'm joined by the amazing Rachel. Hi. She'll be offering some modifications throughout today's workout, but today is a full body cardio workout with weights. Good news is my favorite single dumbbell. So I have one 15 and 120 pound dumbbell with me. You could grab whatever you have available to you. The goal of this workout is to be in your zone 2 cardio range throughout the entirety of your workout. So I'm going to set my watch to hit because this gu is. Although it's going to be low impact, all standing, no repeats, it is going to be high intensity, going to raise your heart rate, but the goal is to be in that zone two. What is zone two? Cardio. Zone two is 60 to 70% of your maximum heart rate. So fortunately, on my watch, I have zones mapped out for me. My zone two is going to be my green zone. I'm going to be watching this, but if you don't have a watch, don't worry. The goal is to have your heart rate elevated, but not enough that you can't talk through it. So I should be able to talk to Rachel. Talk to you throughout the entirety of this workout. 60 to 70% of my maximum heart rate. You want to stay in that zone, too, throughout the entire duration of this workout. You ready, Rach? Love it. Let's go. All right, we got 10 cardio exercises using one dumbbell. We're going to use that weight to raise that heart rate. All right, you're going to do each exercise for 40 seconds of work, followed by 15 seconds of rest. You're only going to do each exercise once. It's all standing, no repeats. One dumbbell. It's going to be fun. All of our favorite things. All of our favorite things mashed into one workout. Let's do a quick warmup, and then we're going to grab that single dumbbell and jump into our 10 exercises. All right, let's get our. Let's get started. We're here. Settle in. Feet are stacked underneath your hips. Give me a big shoulder roll. Up, back and down. Do it again one more time. Up, back and down. Big inhale. Reach up Right wrist grabs left side. Body stretch. Back to center, little Cal and up to the left. Back to center, little calf raise. Now just flap those wings for me. I'm going to take you through a very functional warm up. I'm basically going to show you the moves you're going to do in the workout so you know it's coming. Because it is. No repeats. It's going to go fast and furious. So I want to make sure you're pressed. Pretend you're holding a dumbbell right here. You're going to be one. Squat tap to the left shoulder. Squat tap to the right shoulder. As I tap to the shoulder, my opposing foot is going to do a little side tap, too. Squat, tap, squat, tap. That one dumbbell is crossing that midline. Can you get a little bit lower in each squat? Chest up, eyes up. Squat, tap. Nice. Go four. Nice. Go three. Go two. Go one. Now you'd hold that dumbbell at your chest. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive, Chop, chop, drive. Little lateral movement. Heiny, Heiney, hold, Hiney, Heiny, hold. Nice little pushes to the side. Nice. Gonna get some steps in. Raise that heart rate. Go three. Go two. Go one. Now pretend you're holding that dumbbell vertically again. You're gonna go hinge, swing, hinge, swing to the right shoulder. Push, push. Grab the dumbbell. Two swings, okay? Driving through the heels to stand tall. Two shoulder presses. Two swings. Hips, glutes, hips, glutes. Two shoulders, two shoulders. One more on the left. Two swings, two swings. Right here. Push and push. Now here's the trickiest move of the day. You're going to point your toes this way. Dumbbell would be here. Like I'm going into a lunge. High pull, toes. Now face us. And then you are going to crunch. If you're with me, press. If you're with Rachel, lunge high, pull, crunch. Right there. Lunge high, pull, crunch. You see my toes and my hips follow each other, right? Okay. Toes and hips to the wall. Toes and hips to you. Toes and hips to the wall. Toes and hips to you. Yes. Let's just run it out. Get us some high knees in there. Run it out for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Nice work. Squat jack, press Jack. Squat jack, press Jack. Rachel's got low impact. She's gonna go side to side. I've got a weight between my legs. Squat, jack, press jack. Nice. Right there. Squat jack, press Jack. Yes. You got it. Nice work. One more and then you do the other way. Right here. Right Lunge. Toes to the wall, high pull, crunch. Toes and hips follow each other. Pull, crunch, lunge. Pivot as you pull. Pivot as you go into that high. Pull and crunch. Nice work. There it is. Curtsy lunges. Let's go. Curtsy, switch, curtsy. So you could switch the weight right here. If you have a weight, that one dumbbell or you could hold it at your chest the entire time. You want to make this a little bit bigger. You could add a little hop, skip skater in between. You get to decide your workout. Nice work. Then you're going to take that weight. You're going to hold it like this and give me a deadlift, clean step, press hinge, clean step to the side, push overhead. Deadlift, clean squat thruster. Deadlift, clean squat thruster. Then you're gonna go in a sacred stance. Pretend you have a weight here. It's a ground pound. So I'm punching the weight down. Two, three. I'm gonna set it down, pick it up and switch. Go. 1, 2, 3. Set it down, pick it up and switch. We will walk you through that as you go. But I'm feeling warm, nice and warm. I'm ready to grab my weight and do this. All right, let's get into it. I'm gonna grab one heavy weight. You're gonna hold it vertically. First move we did of the warm up, it is the squat chop. I'm going to squat. Dumbbell to opposite shoulder. Squat As I do that opposite foot is going to tap away from me as I chop. Squat and chop. Squat and chop. We're going to chop to our left first. Squat, chop left, squat, chop left. 40 seconds of work, 15 seconds of rest to keep you in that zone too. All right? Ready, Rach? Let's go, let's go. Let's see where I'm at. I am in zone two. Let's do this. Three, two, let's go. Squat, chop, squat, chop, down, tap. 40 seconds. Beautiful thing is you only do each move once. No repeats. Come on top. Chop and tap. Chop and tap. Let's go. Right here. Nice work. You could use a lighter weight and go a little bit quicker through these movements. You could use a heavier weight and slow it down. The goal is to keep you in the zone to range. Yes, you can. 10 more seconds here. Let's go. Chop. Nice chop. Finish. Final five, four, three, two, one. Rest for 15. We're gonna hold the weight right here. That lateral Heisman. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive. Take a giant step right, push left. Here we go. In three, Two. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive. Moving laterally, nice hips are stabilizing you as you drive that opposing knee up. Little lateral shuffles. Chop, chop, drive. Nice work, team. Just adding that weight, adding a little extra challenge, pushes that heart rate a little bit more, right? Yes. Forcing that resistance is going to create more need for oxygen to get to your muscles, which is going to cause that heart rate to rise. Come on. 10 seconds, guys. 10, 9. Let's go. 8, 7, 6, 5, 4, 3, 2, 1. Rest for 15. Back to holding the vertical dumbbell vertically. Two swings. Two shoulder presses. Hinge, swing, hinge. Go to your right arm. Two presses on the right, then you alternate to the left. Here's two swings, two swings. Three, two. Let's go. Hinge, swing, hinge. To the right shoulder, Push, push. Both hands back on hinge. Swing, hinge. To the left shoulder. Push, push. Two hands on hinge. Swing, hinge to the right shoulder. Push, push. You got it. Hips back, stand tall. Hips, back. Stand tall. Drive it overhead, fully. Lock out that elbow. Down, hook. Down, up, Push, push. Ten seconds. Yes. Nice work, team. Push, push. Final three, two, and you're out. Nice work. All right, that tricky move. Go dumbbell. Left hand. You're going to drop down towards your right toe. High pull, crunch. Okay, Rachel's gonna go for the press in three, two. Let's go. Lunge, pull, crunch or press. Lunge, pull, crunch or press. Lunge, pull, crunch or press. Toes and hips mimic each other, right? So I'm going toes and hips to the wall. Pull, Toes and hips to you, toes and hips to the wall. Pull, Pivot. Nice. Right there. Come on. High pull, crossbody crunch right here. High pull, crossbody crunch. You got this. Nice work, team. Come on. Yes. 10 seconds. Push it right here. Last 5, 4, 3, 2, and 1. Rest and recover. Awesome job. Quad jack, press, Jack. Now you're going to hold each head of the dumbbell taps with Rachel. Jacks with me. Squat jack, press, jack. That's where we go in three, two. Let's go. Squat jack. Push, Jack. Wide, narrow, wide, narrow, wide, narrow, wide, narrow. Down, up, push. One. Squat jack. One. Push. Two. Jack. Come on, come on. Time to elevate that heart rate again. If it came down a little bit from those lunge high pulls. You got it, guys. Nice work. We're gonna go back to lunge high pull, other side after this lunge high, pull, other side. Come on, Come on, Push it. Yes. Ten more seconds here. Ten more seconds. Come on. Finish strong, finish strong. Last five. Four, three, two, and you're out. Nice work. Walk it off. We're doing good. Ooh, we're getting a little bit into zone three. A little bit into zone three. Bring it down a little. Bring it down right here. Okay. Lunge, high, pull, crossbody crunch. Dumbbell. Right hand, lunge left in 3, 2. Hit left, high pull, crunch. Hit left, high, pull, crunch. Hit left, high pull, crunch. Toes to the wall, pivot, crunch, toast to the wall, toes to you. Nice work, guys. One rep at a time. Down, pull and crunch. Nice work. Come on, get. Move six. Move six to ten, rage. We got this, team. Ten seconds here. Ten seconds. Yes. You can finish. Five, four, three, two. And you're outside it down. Nice work, dumbbell. Pass with a curtsy lunge. Side to side, curtsy lunge. One dumbbell. I'm gonna hold it vertically again. Rachel's gonna hold it at her chest. Left leg wraps around in three, two. Let's go. Curtsy, switch. Curtsy switch. That 15 seconds of rest goes really fast, doesn't it? Switch. Nice work, team. You got this. I love cardio. There's also strength. I do, too, you know? Yes. This is our favorite. It's like most bang for your buck. Yeah, right. I know I'm strengthening my heart, but I know I'm strengthening my muscles at the same time. Very efficient workout for all the busy women out there. We got lots of them in this audience. 10 seconds. 10 seconds. Nice work. Come on, finish. 5, 4, 3, 2, 1. Yes. Now let's get those biceps involved, if you can. And a hold, a half curl. It's gonna be hard. Three count high knees. So I go one, two, three, and hold. One, two, three, and hold in three. Right knee up in two. Let's go. 1, 2, 3, and hold. 1, 2, three, and hold. Hold, knee, knee, hold, knee, knee, hold. You can always go this way. Ah, this 20 pound is too heavy for my biceps. I'm going to go this way. Hold, knee, knee, hold. Rachel and I are going to move at a different cadence. That's okay. She's going for more of a march. Going for more of a run. Nice work. Up, up, hold. Up, up, hold. Yes. That sweat's starting to fly now. Yeah, come on. Ten seconds. Up, up, up. Nice finish. Five, four, three, two, one. All right, take it back here. Holding each head of the dumbbell deadlift. Clean side to side squat thruster, hinge, clean step, press. We'll step to the right first. We'll step to the right first. You go in three, two. Let's go. Hinge, clean step, Right. Push. Take it down. Hinge clean. Step left. Push. Nice. Hinge clean. Deadlift. Clean. Squat thruster again. One of those big, complex strength moves that naturally raises your heart rate. Right here. Side push. Nice work. Hips, glutes, hammies, legs, core, shoulders. Now. Also, if you feel your heart rate too high here. Right. The talk test isn't working. You could omit the pressure press. Oh, yeah, for sure. Pressing overhead. That's crazy. How much your heart rate goes up. Yes. Anytime you get those hands above that heart. Come on. Final three, two, one. Yes, team. All right, here we go. Staggered stance, ground pound. Dumbbell. Right hand, left foot forward. So I'm gonna go one, two, three. Set it down, switch. Pick up, pound for three, two, one. Set it down. Switch. So everybody start dumbbell right hand. This right hand pounds the ground three times. Set down. Switch. In three, two. Let's go. Go. One, two, three. Set, down. Switch. Here we go. One, two, three. Set, down. Switch. Pick up. Come on. One, two, three. Seth, down, switch side. Uneven load. You feel your core, Rachel. Fire up those obliques. Those side abs. 1, 2, 3. Set, down, switch. Pick up. Let's go. 1, 2, 3. Set, down, switch. Pick up. Come on. 1, 2, 3.set, down, switch. You're almost there. 10 more seconds, team. Let's go. Keep moving. You got this. Go. 1, 2, 3. Set. Down, switch. Pick up. Come on. 1, 2, 3. Set, down. You're out. Yes. Way to go, Lynns. Great. Y' all keep the weight right here. We've got a final one minute burnout for you guys to wrap this up. Whoo. How's that heart rate? It is crushing. My call. I love a good. My call. How do you feel? It's fun. I never know what's coming. Put your weight right here. Just a marker if you want it. We're gonna start one minute. One minute of cardio exercises. Listen to me. Start with toe taps. Let's go. One minute, starts now. Toe taps. Toe taps. Let's go. Up, up, up. Pump those arms. Yes. You got this, guys. It's gonna be good. So good. You're here for eight quad jacks in six, five, four, three, two. Jack or tap with Rachel. Taps if you're with me. Bigger the arms, higher the heart rate. Again. Can you tap your hand to that? Dumbbell tap? Come on, tap. Let's go. Yes, team. Yes, team. Come on. Nice work. Right here. Go four. Hold that squat in three, two. Hold your squat. Hold your squat. Tiny. Hop up. Hop back. Rachel. Walk up. Walk back. Up, back. Go four. Nice. Go, three. Nice Go two. Yes. Go one. Your dumbbells are marker. You can go behind it. Up and over, up and over. Up and over. Side to side. Come on. Make it big. Let's go. Finish strong. You got this. Final five, four, three, two, one. Did that. One minute. Silence. One minute. So fast. Weights off to the side. Holy bananas. 15 minutes, zone two. I might have got a little bit of zone three hair of zone four in there, but I could talk through it all. Okay, flap those wings. You did it. Whoo. Dirty, quick and dirty. The way we like it. Got some steps in. Yeah. Got some strength in. Got some cardio and I feel good. What more could you want? Standing on my left leg, right heel. Comes to glute challenge. Your balance here. Nice reach overhead. Little quad stretch from the squats. Those loaded movements. Absolutely. So proud of you guys. Way to go. From here you can take it, wrap it around actually and then come up and over and just reach. And now take it to the other side. Reach those hips away. Nice standing on your right leg. Go for a nice little heel to glute stretch option. Reach that right arm overhead. Nice work, team. Hope you love this workout. We always love hearing your feedback in the comments below. You guys have loved cross it. These lists are what we're calling low impact steady state cardio. Adding some weights to get the most bang for your buck. Yes. Bring it back to center. Here we go. One more shoulder roll. Take the neck all the way down, around, all the way down around. Back to center. Now roll the shoulders up, back and down. You did it. Way to go. We'd love to see you back on the mat for another workout soon. Awesome job crushing that cardio workout. If you loved it, hit subscribe to my YouTube channel. If you like low impact cardio, I've queued up another one for you right here. Otherwise, I'd love for you to join me for a two week strength challenge. You can find it in this playlist right here. Have a great day.