30 Minute HIIT Cardio Countdown Workout | WORK - Day 17

30 Minute HIIT Cardio Countdown Workout | WORK – Day 17

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Video Transcript

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what’s up everyone Welcome to our 30 minute hit cardio countdown workout grab a couple sets of dumbbells and let’s get started what’s up everyone welcome to your 30 minute hit cardio workout this is a giant set workout and we’re going to be going from longer time period all the way down to a shorter time period starting off with 60 seconds and ending with our last round of 20 seconds of everything you have the option to add dumbbells in today and I’ve got my 20 pound dumbbell and a 10 pound dumbbell so it’s just a little bit heavier weight and then a lighter weight where you can move just a little quicker rotate punch so light and heavy but like I said totally optional and then your water and your sweat towel of course our warm-up for today is just going to be two minutes of movement so I’ve got my jump rope out here I’m going to be doing jump rope for two minutes feel free to join me there or you can jog in place do some lateral slides we’re just going to get our heart rate up and then jump right into the workout okay so thumbs up if you’re ready very thankful that you’re here we’ve got a big week ahead of us let’s crush this together all right here we go jump rope or your choice of cardio starting it off in three two one let’s go good job if you’re jogging in place feel free to step side to side front to back our first round of all 10 exercises we’re going to work for 60 seconds and rest for 15. good job so as we go through this workout the time will shorten and the intensity oop the intensity will rise and as you can see if you mess up you just keep rocking good work body temperature should be getting up switch it to a little side to side movement front to back good move around there we go give me 45 more seconds and then I’ll show you what we’re going to start with and the longer work periods it’s crucial to make sure you’re breathing foreign good job 15 more seconds here [Music] good should be breathing heavy you got five and rest beautiful all right go ahead and grab your heavier dumbbell we’re gonna throw it in the middle you’ve got hop overs okay touch here touch here if you don’t want to use a dumbbell side to side okay here we go four three two one let’s go 60 seconds and when you jump there tap that inside leg and push back over use your arms first three exercises out of our ten we’ll be using the heavier dumbbell so this one we’ve got a snatch Burpee next and then we’ve got some toe taps laughs check in on your breathing we’ve got 30 seconds [Music] good job stay nice and low make sure you’re not letting your hips fade forward shift them back good seven six five two one good exercise one is done dumbbell Burpee and snatch so you’re coming here boom boom take it all the way up overhead and then back down we go in five two one Sixty Seconds good and if you don’t want to use a dumbbell for this come up and then just jump at the top okay [Music] foreign good job keep breathing [Music] 15. [Music] one more four three two one take this dumbbell right in the center you want to challenge make it tall lay it down if you want to dial it back a little bit circling right here okay don’t put weight on the dumbbell the weight is back here ready let’s go so you don’t need to be pushing on the dumbbell just touch it touch it touch it [Music] good work and if you’re just doing body weight just circle it out right here or even if you just feel a little bit more comfortable that way [Music] 30 seconds down good work come on after this we’re gonna grab our lighter dumbbell press Jack if you’re doing a body weight move just jumping jacks or punch checks [Music] three two one and breathe move that out of the way lighter dumbbell right here just a little tiny outward motion with your legs right here okay here we go three two one let’s get it you don’t need to be way out here okay take your feet right under your hips and back together [Music] good you can also go kind of a side to side tap good afternoon good job come on [Music] 30 seconds down [Music] 15. [Music] come on finish strong six five and rest next one lateral slide punch to the side okay keep this ten pound dumbbell you slide slide punch slide slide punch okay you can also do it just body weight cross punch boom ready let’s go [Music] [Music] foreign [Music] nice work 30 seconds [Music] keep breathing keep breathing come on [Music] four three two one all right nice job body weight for the next two okay we’ve got Matt agility so we’re on and off okay you can hop together and wide if you want to switch it to that ready let’s go either way you’re on and off on and off [Music] 30 seconds down good job foreign [Music] [Music] four three two one breathe standing mountain climbers here you can either hold your hands here or you can punch opposite start here and we’ll go in five [Music] let’s go start with just the March Advance it to a skip if you can and then go full speed [Music] good job keep it moving come on 30 seconds [Music] 15. come on just a little quicker [Music] sixth good job five four two one light dumbbell again okay taking your dumbbell opposite knee drive so you’re here punch here punch using body weight you can advance that a little bit 30 seconds One Way 30 seconds on the other ready let’s go [Music] good just about 10 seconds we’ll switch arms and legs three two other side keep going last 30. [Music] [Music] 15. foreign [Music] two one rest take both dumbbells one on the left one on the right from lateral agility over top okay all right same thing here you can just do this moving side to side if you want kind of like a lateral high knee ready let’s go this is exercise nine out of ten by the way we’re here for 60. one more exercise for 60 and then we move on to our 40 second round so it’s 60 40 20. that 20 second round is Gonna Fly by [Music] it’s kind of like our final Sprint five minutes and you’re done with that one great job we will have a break before we jump into the 40 second round but it’s the same exercises foreign [Music] so in a way it just gets better from here on out the work time is shorter per exercise [Music] five last trip down two one last one sumo squat 180 squat so you come here pick it up put it down either jump or step turn same thing here okay that’ll be lighter and heavier but the point is to get a good transition so you’re squatting a lot ready let’s go good job and if you’d rather take this this way that’s okay take a lateral and feel a little safer there that’s fine just give me squat switch [Music] 30 seconds down 15 to go five last one here three two one and breathe 45 seconds to rest okay I’m going to set it back up we start with our 20 pound dumbbell for the middle hopping over okay same exact exercises [Music] good job [Music] if you’re ready to go now we’ve got about 15 seconds jog in place [Music] all right 40 seconds of work 15 rest we go in six we’re right here three two one come on giant set round two time is shorter you’re working harder for these make sure you’re not really open here kind of get it here into a more athletic stance okay that’s how you move quicker 20 seconds down come on [Music] five seconds I’ll hold up my hand when it’s time to stop for every exercise two one rest good 15 seconds rest we’re going to our snatching burpee okay we go in seven thumbs up when we’re ready to go three two one let’s go [Music] 40 seconds here [Music] good job you got 10 more seconds come on two one rest good all right toe touches we go in nine ready right here four three two one let’s go 40 seconds on the clock 13 12. laughs two one rest good job fifteen we’re back to the lighter weights okay press Jack boom boom we’re jumping jack if you’re doing body weight all right here we go three two forty seconds foreign seconds down 20 to go [Music] four three two rest good job lateral slide and punch to the side slide slide punch dumbbell punch or just body weight whatever you got ready two one let’s go 40 seconds [Music] last 20. [Music] ten three two one rest 15 seconds rest two body weight moves all right we’re going mat agility and then standing climbers all right we go in five right here ready two one let’s go 40 seconds foreign [Music] good job 20 seconds [Music] stay light on your toes for six five [Music] three two one standing climbers so remember we start here if you can step that up a little skip if you can step it up more boom boom ready let’s go in six there you go good job two one punch it out try to remember to not let your core go on these so you don’t want to be here okay stack it light on your toes bent and your knees right here [Music] 20 seconds [Music] eight seven three two rest for 15. cross body 20 seconds going one side 20 seconds going to the other ready [Music] five three two one let’s go 20 seconds right here [Music] five seconds and we switch three two one other side let’s go 20 19. foreign [Music] good job put one down here one down here okay lateral agility 10 seconds and we’ll go [Music] two one let’s go [Music] foreign last 20 right here come on a little lower a little quicker ah yeah there you go [Music] nine eight foreign rest since the time is shorter let’s take it here for the squats okay pick this one up if you can do a little jump with a lighter weight let’s do that hop over just squat with the heavier okay let’s go 40 seconds [Music] thank you good job give me ten five [Music] last one three two one good job 30 seconds of rest you do everything for 20 seconds and rest for 10. [Music] all right come on this is the home stretch we’re gonna go in 12. dumbbell hop over in the middle our three Heavies up front okay here we go five 20 seconds this is all out ready two one come on ten [Music] three two one dumbbell snatch with a burpee we’re just moving right into it okay I’ll do a rep and then you join me four three two let’s go 20 seconds of work ten two one dumbbell down you got 10 seconds toe touches ready four three two one twenty seconds to lean forward work your arms do not put any weight on that dumbbell you’re just tapping just showing the ball of your foot to the dumbbell eight seven quicker six [Music] two one lighter dumbbell press jacks [Music] here we go four three two one let’s go [Music] good ten [Music] two one lateral slide and punch you’re doing amazing Stay With Me four three two one let’s go it’s only 20 seconds you gotta Sprint for the 20. the highest intensity is right here 10. five two one our two body weight moves lateral agility and standing climbers four three two one come on [Music] ten more seconds quicker quicker quicker four three two one breathe Walk It Out come back in the middle right here okay you’re doing great this is exercise seven out of ten let’s go Sprint Sprint [Music] light on your toes quick with your punches seven punch six five three two rest knee to Elbow ten seconds each so let’s go four and four pretty much okay ready let’s go but I’ll just tell you when to switch go at your pace four three two one switch I know this is quick just keep moving last five four two one put the dumbbells down lateral agility I underestimated there I said four legs four reps per leg we probably did a couple more ready let’s go 20 seconds here 20 seconds with our squats and we’ve made it [Music] eight seven three two one watch me just over your heavy dumbbell okay squat drop it jump grab it okay waited and then body weight jump let’s go two one come on just go quick okay [Music] good eight seconds stay here with me six five two one stay right here quick feet for ten nine eight finish right here this is it six five faster four three two one and rest you have made it to your cool down amazing job amazing energy today way to go wide stance breathe in nice and deep here keep your shoulders down expand your ribs good exhale hands on the inside of your knees drop your hips try to stretch your inner thighs and open it up here beautiful job straighten your right leg keep your left leg bent [Music] breathe switch it over breathe back to the middle both hands on the ground kick your feet back [Applause] drop it down big exhale here open your hips up if you need to modify this take it to your forearms just open your chest up good exhale walk it back reach your hands out forward exhale again look up to your thumbs again exhale perfect walk your hands back to your knees tuck your toes as you push your hips up into the air and your heels down to the floor Bend one leg at a time stretching your calves out perfect walk back to your toes walk your hands over to just the right side stay here walk your hands over to just the left side stay here all your weight is over here back into the middle hands on your shoes bend your knees look up slowly stand up from your squat amazing job big deep breath in great work today 30 minutes we went hard we counted it down from a full minute of work to a Tabata Sprint at the end and I know you feel that sweat you feel that burn you feel that energy of coming off of that final Sprint stretch I want you to keep carrying that forward into the rest of this week and into the next month I’ve got some incredible things coming for you but this is where we wrap it up okay we’re wrapping up phase two of the work okay we’ve put in the effort to figure out how to make it consistent and then we just kept showing up and putting in the work and I can tell you in Phase number three of this process you’re going to see those results I’ll see you back here for our next workout check out the description and all the info there the calendar the apparel everything I try to link for you as far as promo codes to make sure you get the best deal on whatever you’re looking for if I can help in any way and I want you to comment what you thought of this workout and everyone here right now you crushed it be proud of yourself I’ll see you back for our next workout bye everyone foreign [Music]

Boost Your Cardiovascular Health with Effective Cardio Exercises

Welcome to your comprehensive guide to cardio exercises that will transform your cardiovascular health, endurance, and stamina!

Whether you’re new to fitness or a seasoned athlete, incorporating cardio activities into your routine is essential for a healthy heart and overall well-being. Plus, discover our top-brand clothing products to keep you comfortable and stylish during every workout.

The Importance of Cardio Exercise

Cardio exercise is crucial for maintaining a healthy heart and body. Here are some of the key benefits:

Heart Health: Strengthens your heart and improves blood circulation.
Increased Stamina: Enhances your endurance and ability to sustain physical activity.
Weight Management: Burns calories and helps with weight loss or maintenance.
Mental Health: Reduces stress, anxiety, and depression while boosting mood.
Overall Fitness: Improves lung capacity, muscle strength, and overall fitness.

Popular Cardio Activities

Running

Running is one of the most accessible and effective forms of cardio exercise.

Benefits: Improves cardiovascular health, burns calories, and strengthens leg muscles.
Getting Started: Begin with a mix of walking and running, gradually increasing your running time as your endurance improves.
Tips: Invest in a good pair of running shoes to prevent injuries.

Cycling

Cycling is a low-impact cardio exercise that is easy on the joints.

Benefits: Enhances cardiovascular fitness, tones leg muscles, and boosts stamina.
Getting Started: Start with short rides and progressively increase your distance.
Tips: Ensure your bike is properly adjusted to fit your body for maximum comfort and efficiency.

Swimming

Swimming is a full-body workout that is gentle on the joints and highly effective.

Benefits: Improves cardiovascular health, builds muscle strength, and enhances endurance.
Getting Started: Start with a few laps and gradually increase your swim duration.
Tips: Wear a comfortable and durable swimsuit to enhance your swimming experience.

Jumping Rope

Jumping rope is an excellent high-intensity cardio workout that you can do anywhere.

Benefits: Burns calories, improves coordination and increases cardiovascular fitness.
Getting Started: Start with short intervals and gradually increase the duration as you get fitter.
Tips: Use a properly sized jump rope and wear supportive shoes to avoid injuries.

Sample Cardio Workout Routine

Here’s a sample cardio workout routine to get you started. Repeat this circuit three times for a comprehensive workout:

Warm-Up: 5 minutes of light jogging or brisk walking.
Running: 10 minutes at a moderate pace.
Cycling: 15 minutes at a steady pace.
Swimming: 10 minutes of continuous laps.
Jumping Rope: 5 minutes of intervals (30 seconds on, 30 seconds off).
Cool Down: 5 minutes of stretching exercises.

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Maximize Your Workout with Top Brand Clothing

Wearing the right clothing can significantly enhance your cardio workout experience. Check out our top-brand clothing options designed for comfort, performance, and style:

Yoga Sets

Comfort and Flexibility: Perfect for warm-ups and cool-downs, our yoga sets offer unmatched comfort and flexibility.
Stylish Designs: Choose from a variety of stylish and functional designs.

Activewear

Breathable Fabric: Keep cool and dry with activewear made from moisture-wicking materials.
Supportive Fit: Designed to move with you, providing the perfect balance of support and flexibility.

Shorts

Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for running and cycling.
Durability: Crafted from high-quality materials to withstand intense workouts.

Sports Bras

Optimal Support: Essential for high-impact activities like running and jumping rope, our sports bras provide the support you need.
Comfortable Fit: Designed for maximum comfort with adjustable straps and breathable fabrics.

Swimwear

Versatile Use: Our swimwear is perfect for both swimming and beach activities, combining style and functionality.
Chlorine-Resistant: Made from durable materials that resist chlorine damage.

Why Choose Our Top Brand Clothing?

Quality Assurance: We offer products from top brands known for their quality and performance.
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Shop Now and Enhance Your Cardio Workouts

Ready to elevate your cardio workouts?

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Embrace the power of cardio exercises and boost your cardiovascular health, endurance, and stamina. And don’t forget to gear up with our top-brand clothing to look and feel your best.

Shop now and start your journey to a healthier, fitter you!

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30 Minute HIIT Cardio Countdown Workout | WORK – Day 17