30 Minute Intense Cardio HIIT Workout | PUSH - Day 2

30 Minute Intense Cardio HIIT Workout | PUSH – Day 2

Video Transcript

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what’s up everyone welcome to day number two of the pump program this is your cardio hit workout no equipment needed so grab your mat and your water and let’s get started [Music] what’s up everyone welcome to your 30 minute cardio hit workout we’ve got 30 second work periods today and no equipment needed aside from a jump rope so if you want to bring your rope in feel free if not we’re only going to do that one time for two rounds of 30 seconds so if you don’t want to do that you can always sub it out for another cardio exercise also i have my bench out here today to modify a couple of the burpee and mountain climber moves for myself almost 33 weeks pregnant so i’ll be inclining everything and i’ll be showing you how to dial it up and dial it back so no matter what fitness level you’re at you’re gonna rock this workout with me okay so let’s jump right into the warm-up before you head out today don’t forget to subscribe to the channel and lock the finished workout in with a thumbs up and comment what your favorite exercise was all right let’s go heels to glutes three two one here we go day number two of our program and this cardio workout is going to be two rounds of 30 seconds for every exercise i’m gonna keep you moving we’re gonna work up a good sweat and we’re gonna be in and out quickly so you can move on with your day good hinge forward reach to the floor and stand get a good hamstring stretch [Music] that’s it jump rope will come just a little bit later in the workout everything else is just moving our body and your highest intensity is required today whatever that looks like good turn it over face the right side left heels back and down so if you’re showing up tired today just let the mindset go if i don’t have energy or motivation you’re here now you started that’s one of the hardest parts now all you have to do is give me all you’ve got for today okay take it a couple minutes at a time let’s lean forward stretch out the hip there you go [Music] and step up and switch legs same thing let’s start with the calf bend the back knee and straighten it [Music] this program is called push i’m going to challenge you lean into it there you go challenge you to push throughout this workout you have to modify things if you can step them up all that matters is our work effort together we’re doing this for our health for our benefit for good sweat mental health physical health good come on up sit and stand so just by starting and being here you’re already benefiting and i’m proud of you today three two two and one cross your arms over your chest one more minute and we’re gonna go for it [Music] good job very minimal rest today 15 seconds in between each exercise 30 seconds in between each set for each 15 seconds in between each round of each exercise 30 seconds in between a couple others good let’s jog in place get it moving get your body temperature up with you good work side to side [Music] jumping jacks [Applause] four three two one your first exercise three high knees and threes one two three one two three okay low impact march it out hold ready let’s go 30 seconds [Music] three and freeze [Music] 15. [Applause] [Music] [Applause] two one rest step it out right here 15 seconds rest i’m gonna keep you moving only two rounds of this one of everyone today keep your heart rate up let’s go again only a little bit quicker three two one let’s go make sure you’re not leaning back here bring it forward here hinge a little at the hips and go arms are involved as well so you’re not crossing here or holding job come on five quicker four three two one rest fifteen seconds we’re going burpee crisscross okay so you’re gonna go back in a burpee come up when you stand crisscross okay on the ground we’re on a bench three two one let’s go burpee up crisscross [Music] let’s move let’s move come on 15. [Music] come on get your heart rate up and breathe one more three and rest good job move or breathe and rest whatever you want to do one more round let’s go same thing [Music] three two one let’s go burpee crisscross just two rounds of every single thing [Music] how can you make this more intense speed up your transitions can you crisscross get low make it quick 15. [Music] two one come to the front great job lateral slides with a squat boom okay each side you’re gonna drop into a squat all right slide slide squat three two one let’s go over over sit good job 15. [Music] that’s it one more three two one rest tap it out stay moving jog in place or maybe a squat pulse is good for you same thing one more round four two let’s go slide and squat [Music] beautiful come on push push push two one breathe skater lunges okay so you’re here all right stand if you need to take the impact out and tap down on the floor if you can if you want to turn it up we’re here two one let’s go wherever you’re at side to side push as soon as you get there over over [Music] good work and breathe eight seven breathe rest good job one more round drink or stay moving here we go four three round two let’s go [Music] that’s beautiful come on push through 15 more seconds [Music] three two one 15 seconds rest and we’ve got rotating high knees one two three four one two three four okay after this one two rounds and we’ll take a 30 second break three two one let’s go four and turn left right middle [Music] fifteen [Music] two one rest good job breathe deep always end up going back to here jog in place just keep moving one more round and we take a 30 second rest let’s go three two one come on turn it up a little more remember you’re not leaning back okay bring it here little hinge at the hips get those knees up [Music] there you go you’re gonna feel more in control this way as well [Music] last 10 quicker quick feet boom boom boom [Music] and rest 30 seconds rest we’re done with five exercises [Music] we’re moving on to knee drivers grab water [Music] all right slanted over i’m gonna go one two three and switch three three okay here we go five seconds ready three two let’s go bring it up for three switch it over if you want to jump feel free jump okay stay on the ground you’re right here okay let’s go rock it out this is all about how hard you are working don’t wait for this workout to bring you intensity you bring intensity to the workout and the way that you move three two one rest always remember that don’t wait for life or a workout to bring you the challenge step up to whatever it is and you go hard five seconds three two one go [Music] 15 a little quicker now go you’re doing great [Music] two one rest jumping jack punches low impact modification here here same side goes out and punch if you can here okay four three and let’s go [Music] good make sure also you’re not going super wide having your knees cave in just right under your hips [Music] two one breathe good job [Music] one more time [Music] let’s go in five three two go [Music] nice work get the legs moving you’ve got 15 more seconds as of right now go faster come on up up five four two one breathe forward kicks now one two switch one two okay if you wanna add that hop in feel free to go here stay on the ground if you need to three two let’s go [Music] come on two and switch [Music] that’s it seven six rest good job can you bring it up right here in your rest period good march [Music] that’s it you’re doing great round two and five four three let’s go [Music] second round best round stay hinged right here make sure you’re not leaning back again [Music] good job come on we’re moving to our best intensity right here give me four three two one mountain climbers is your next move you’re either on the ground here or stepping and if you need to dial that back even more come up to an incline okay i’ll be here let’s go three two one and mountain climbers we’re off 13 12. [Music] five seconds and you’re gonna hold a plank in this 15 second rest because i know you can two one rest plank it out hold for 15 we go one more round of climbers [Music] three mountain climbers two one go nice work if you haven’t noticed we’re over halfway through the workout come on breathe if you can speed it up any at all we got 10 seconds here go two one rest beautiful job we got one more and then we’ll take a 30 second break three baby hops and a donkey kick so one two three up one two three up you can do this on the ground or on a bench ready let’s go baby hops one two three up just think of it as a butt kick okay or if you’d rather do a plank jack one two three jack three hops and go good three hops and something powerful two one rest good job you can see i’m modifying i do three hops on something so can’t necessarily bring my knees up to my chest with full power but just give me some differentiating one two three go ready two one let’s go one two three nice work come on 15. give me more without stopping you got this come on kick kick kick get your hips up five and rest beautiful job 30 second rest and we’re gonna go into jump rope after this so grab your rope if you have it cordless rope regular rope if you don’t want to do jump rope whatever you would like to do here for your cardio sub 15 seconds great work two rounds of 30 same thing all right let’s rock four three two one 30 seconds go let’s go are you working your hardest right now i need that answer to be a resounding yes [Music] two one rest good job feel free to keep rocking big deep breath you got one more round here then we’re moving on to a little four four high knees let’s go three two and sprint [Applause] good job 15 go go go go go core tight quick feet quick arms a little faster for six five four two one beautiful work jump rope is out of the way four high knees right and four left one two three four one two three four ready and you can move laterally if you would like or just stay right here two one go fifteen good try to get your knee up in front of your hip [Music] three two one rest good march it out right here boom boom now i really want you here switch ah with power okay one two three four switch and we go in five round number two three two one go four three two one go two one that’s it 15 a little quicker now [Music] beautiful go go go go six [Music] two one we’ve got butt kicks now you’re moving forward and backwards you’re going here and back okay if you can throw this punch in for me five seconds three you’re doing great two one come on low impact stay here okay just rock it out give me good punches [Applause] quick feet let’s go five four two one right here rest for 15 in here if you’re doing low impact you’re still giving me power punches five seconds three round two and let’s go quick as you can with your feet if you need to slow it down double skip low impact you’re here [Music] 15. [Music] five second sprint go five four three two one breathe overhead pull with the knee driver the left leg plant the right you’re coming over top here you’re balancing here okay keep it all right here two one let’s go pull pull modification slow it down this is totally fine okay turn it up a little give me a jump okay you’re still pulling overhead though 15 seconds three two one switch sides you’ve got three per side here okay so these are your next three per round other leg three two one let’s go weight is here [Music] good a little bit of core involvement here as well you can feel when you pull up you can crunch [Music] good job five four [Music] two one breath back to the first leg tap it out [Applause] you’re doing amazing here we go four three can you speed this up get lower drive two one go [Music] good job i want this to be more over and crunch than forward and back okay if you can [Applause] 15 speed it up [Music] three two one switch sides without resting go come on you got this [Music] good so we took the rest out of that middle one right out of the rest in between the two after this 15 seconds we’re going right into the last two here you go eight seconds and you switch come on we got this we’ve got this two one switch sides go 30 here and then 30 on the second leg you’re done with this combo [Music] stay up in the balance leg good job fifteen six seconds and you switch five four three two one let’s go 30 here and we’re resting good job i know you can do this i know you got this one good now tap and go 15 14 13. add a jump in if you can intensify five four two one breathe fifteen seconds rest we’ve gotta tap back lunge to squat jump you’re gonna sit down right here tap up up tap up up three two one let’s go tap up up think of a lunge and then a squat and then a squat jump [Music] fifteen [Music] three two one stay in the squat right here left right left right stay in the squat ten nine you got one more round here bounce bounce bounce we go again in three two one lunge squat up let’s go [Music] push through 15 more seconds we’ve got one more exercise to rock through [Music] come on five go four three two one fifteen seconds rest lateral kick vertical hop first one we’re gonna kick is left and up if you don’t wanna do a vertical hop can you give me a jumping jack okay lateral kick vertical hop as high as you can or jumping jack left leg let’s go [Music] good if you’re going vertical i need height i need quick bounce okay get off the ground quickly you know that’s my passion right high jumping eight seven four three two one right here rest for fifteen slide it down we’re going to the other leg [Music] good job kick right in four three two one let’s go [Music] perfect go go [Music] 15. [Music] eight seven good job good job three two one and you’ve made it to your cool down amazing job big deep breath in 30 minutes in and out and you’re on with your day don’t forget to subscribe to the channel give the video a thumbs up if you’re here and you crushed it right now and you’ve made it to your cool down stretch so nice wide stance hips go side to side day two workout done as soon as we finish our cool down stretch great job remember this workout when you’re traveling when you don’t have equipment when you know someone that wants to approach fitness they don’t want to they don’t have a ton of dumbbells good job reach forward take your feet out just a bit wider and give me a bent leg straight leg shift good work today with every workout i hope you show up knowing regardless of how hard i can go today i’m gonna be better for showing up and starting and finishing there’s never a performance metric that says this workout was effective this workout was not effective you show up you do your best that is effective and whatever goals you have come on down to your hands and knees walk your hips forward and if you need a modification for this you can drop down to your elbows good come back in take your left leg out left shoe right beside the left hand and shift forward open your chest up 30 minutes of work what you get out of it is all up to you and that’s always the case with fitness right i can tell you give me 10 squats and you can either move through them with body weight or move through them at jumping with your highest weight that you can possibly hold in your hand just a prime example if you get out of it what you put into it it’s never this is a hard workout this is an easy workout how hard can you work in the minutes from when you start to when you’re done switch legs that’s an indicator of your good workout and sometimes you show up and you just need to get through it you’ve had a lot of circumstances where it makes it hard to be there and you just want to get through it and feel better and that’s okay that’s totally fine but in those moments where you’re kind of zoning out on your workout or you’re checking your computer or your phone or you’re walking over to fix something else stay here stay in this workout work hard for yourself okay come back to hands and knees tuck your toes lift your hips up stretch your calves out we did a lot of hopping around today and that’s your 30 minute cardio workout come back to this anytime you need it you know anyone that wants a good sweat i’ve got sweat dripping off my face right now so i know you worked hard and you’re at that place too share this workout okay just want to help more people get access to fitness wherever they are no matter what walk back to your toes and as you exhale think about how much better you feel right now than you did 30 minutes ago bend your knees slowly come up to standing head coming up last very proud of you so so thankful that you showed up today i know right now you’re feeling better than when you started and that’s what it’s all about so before you head out today give this video a big thumbs up subscribe to the channel and make sure your notifications are on and don’t forget to comment below i crush day two and let me know your favorite part of the workout today all right whether it was just showing up and finishing or one of the knee driver circuits i want to hear from you okay i’ll talk to you there in the comments and i’ll see you back here tomorrow great job today day number two officially crushed in our push program i’m so proud of you if you want a little bit more to add on to this workout there’s a video that i’ve linked for you that’s optional right here don’t forget to stretch your body at the stretch video down here and don’t forget to subscribe to the channel share this workout with your friends and check in with me on social media i’ll see you there have a great day

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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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

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Swimwear

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30 Minute Intense Cardio HIIT Workout | PUSH – Day 2