Natalie Jill leads a bodyweight cardio workout with four moves: plank jacks, low shuffles, jump-rope motion, and butt kicks. Each exercise runs 30 seconds, with jump-rope extending to 1 minute as you progress. Part 1 of a series.
Questions this video answers
30 seconds
30 seconds
Start with 30 seconds; progress up to 1 minute.
30 seconds
Part 1
Chapters
Hey, guys. Natalie, Jill, welcome back to Happy, healthy and Fit. Today we're doing a cardio fat blast that you can do anywhere using your own body weight in your own home. Are you ready?
All right, I'm going to show you.
A few of my favorite exercises here. These are meant to be challenging. They are meant to get your heart rate up. I'm going to demo them all out here, but you're going to go at your own pace, and I'm working towards getting you lean, mean fighting machine and getting you stronger. The first exercise is a plank jack. So going back to that plank position that I've been teaching you all about, but this time from our hands. And you've got two choices here. If you are advanced, you're going to go ahead and jump this out like a jumping jack from the floor.
Out and in, out and in. If you're just starting out, you can keep your feet on the ground and rotate side to side with your feet. Out and in, out and in, without the hop. Either way, I want you to keep it up for 30 seconds here. Your heart rate should be up for this. Next, we're going to move over to a low shuffle. So starting in standing position and then squat down and we're going to shuffle it from side to side. Now you can shuffle back and forth. You can take three steps to the side and then back. You can go for longer one side and go back the other direction.
You can get creative here, but the goal is just to shuffle like this.
For 30 seconds and you want to stay low that entire time. Really important. The next exercise is a jump rope motion. You can use an actual jump rope if you want, or you can just mimic the motion of a jump rope. I want 30 seconds to start a minute as you are progressing. But up to a minute of this jump rope, getting your heart rate up while you're doing this. After that one, we take it into butt kicks. So almost like a jog, but you're going to kick your butt with that heel. So keeping it going high intensity, using those arms, getting your heart rate up. 30 seconds of these. All of this should be hard. You should be breathing heavy.
Good job, you guys. You did it. Now, I have a part two coming later. So if you like this one, you're definitely gonna like part two when it comes out. But for more, for more of my workouts to get you in the best shape of your life and get you towards stronger, you've got to download and be part of my stronger community. You can find that all at the link below.
