Finding Time for Fitness in a Busy Life

New Year New You Cardio Workout

New Year New You Cardio Workout

New Year, New You Beginner Cardio Workout

The second workout of my beginner workout series is a beginner cardio workout! Yay! We all know how much I love cardio… I’m not a huge fan. But I know its a great way to burn some major calories! So, I came up with a no jumping (and no running) beginner cardio workout for the fitness beginner!

This workout has a few of my favorites… like BURPEES and sumo squats and side lunges but also some a new move I haven’t done yet on my blog! Since there is no jumping, we are going to do some of these exercises a bit differently. For example, instead of sumo squat jumps, we will do a sumo squat to toes. Meaning you will squat down in a wide leg squat and then push up through your heels and when you reach standing you will go to your toes.

 

Cardio Workout

I have made a video for this beginner cardio workout so you can follow along and you will be able to see the exercise in full speed! I love pictures but sometimes a video is just better to get the full process of the exercise. 🙂

Just like the Total Body workout, this beginner cardio workout will be in 30 second on and 15 second off intervals! So you will do each exercise for 30 seconds, then rest for 15 seconds and move onto the next exercise. If you do 3 rounds of this, it will take you 18 minutes! Add other round and you will be under 25 minutes! Don’t forget to warm up and cool down!

 

 

 

Step by Step Instructions:

Knees to elbow

  • First, start with your feet hip width distance apart
  • Next, put your hands behind your head
  • Then, With control pull your left knee up towards your elbow and bring you left elbow towards your knee (doing a crunching motion with your obliques)
  • Next, controlled bring your left foot back down to the ground
  • Then, with control pull your right knee up towards your elbow and bring your right elbow towards your knee (doing a crunching motion with your obliques)
  •  Next, controlled bring your right foot back down to the ground
  • Repeat

Sumo squat to toes

  • First, step your feet out to wider than your shoulders and pointed out at a 45 degree angle
  • Then, lower down into a squat
  • Pushing through your heels raise up past standing to the tips of your toes
  • Next, lower your heels back down and lower into a squat
  • Push through your heels to raise up past standing to the tips of your toes
  • Repeat

Right Side lunge pulse

  • First, start with your feet wider than shoulder distance apart
  • Then, leaning towards the right side, lower into a side lunge
  • Slowly raise up an inch or 2, then lower back down
  • Repeat

Left Side lunge pulse

  • First, start with your feet wider than shoulder distance apart
  • Then, leaning towards the left side, lower into a side lunge
  • Slowly raise up an inch or 2, then lower back down
  • Repeat

Skaters

  • First, start with your feet hip distance apart
  • Then, bring your left foot behind you and your left arm crosses over to the right side
  • Lower down into the position (like a curtsy lunge)
  • Next, stand back up and step over to the left
  • Then, bring your right foot behind you and your right arm crosses over to the left side
  • Lower down into the position (like a curtsy lunge)
  • Next, stand back up and step over to the right
  • Repeat

Heisman shuffle

  • First, start with your feet together
  • Next, bring your right knee up towards your chest and bring your left elbow towards your right knee
  • Then, with control lower back down
  • Next, side shuffle 2 steps (feet closer together and quickly) towards the right
  • Bring your left knee up towards your chest and bring your right elbow towards your left knee
  • Then, with control lower back down
  • Next, side shuffle 2 steps (feet closer together and quickly) towards the left
  • Repeat

Burpees

  • First, start with your feet hip distance apart
  • Next, Lower back into a deep squat and put your hands on the ground
  • Then, step back into plank one foot at a time
  • After getting into plank, step back up towards your hands, one foot at a time
  • Then, pushing through your heels, stand back up
  • Repeat

Plank step outs

  • First, start down in plank, with your hands underneath your shoulders and your knees on the ground (If you can hold a plank on your toes, Go for it!!)
  • Then, step your left foot out to the left
  • Next, bring your left foot back to the center
  • Then, step your right foot out to the right
  • Next, bring your right foot back to the center
  • Repeat

 

 

 

What do you think of this cardio workout addition to the beginner New Year, New You workout series? I have 3 more workouts to complete this series coming this month!

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Disclaimer: I am a NASM certified personal trainer. I can give advice on what workouts would be great for just about anybody. If you have any medical conditions, please check with your doctor before starting a workout routine.

I may share food ideas and recipes, but I am not a licensed dietitian. I can show you foods I love to eat which may have helped me achieve my weight loss and health goals. I cannot provide meal plans.

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