CARDIO ESSENTIALS

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  • 30 Minute 4000 Steps Walking Workout with Weights
    31:45
    30 Minute 4000 Steps Walking Workout with Weights

    30 Minute 4000 Steps Walking Workout with Weights

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 485
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - Shoulder Roll March
    02 - Slow Curl Press March
    03 - S2S Barn Door Press
    04 - Hi-Low DB Squat March
    05 - DB Reach Drive Step-Ups
    06 - DB Hi-Low Ice Skat...

  • 30 Minute 4000 Steps Walking Workout with Weights (Music)
    31:45
    30 Minute 4000 Steps Walking Workout with Weights (Music)

    30 Minute 4000 Steps Walking Workout with Weights (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 485
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - Shoulder Roll March
    02 - Slow Curl Press March
    03 - S2S Barn Door Press
    04 - Hi-Low DB Squat March
    05 - DB Reach Drive Step-Ups
    06 - DB Hi-Low Ice Skat...

  • 30 Minute Intermediate All Standing No Jumping No Equipment Workout (Music)
    31:16
    30 Minute Intermediate All Standing No Jumping No Equipment Workout (Music)

    30 Minute Intermediate All Standing No Jumping No Equipment Workout (Music)

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 460
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Slanted Step Jacks
    02 - Standing Twists
    03 - Shoe String Lunges L
    04 - Shoe String Lunges R
    05 - OH Rev Lunges
    06 - Kang Squats

    01 - Dbl A-Skip Ste...

  • 30 Minute Intermediate All Standing No Jumping No Equipment Workout
    31:16
    30 Minute Intermediate All Standing No Jumping No Equipment Workout

    30 Minute Intermediate All Standing No Jumping No Equipment Workout

    Equipment Needed: No Equipment + Mat
    Level: Intermediate
    Calories Burned: 460
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    Warm-up
    01 - Slanted Step Jacks
    02 - Standing Twists
    03 - Shoe String Lunges L
    04 - Shoe String Lunges R
    05 - OH Rev Lunges
    06 - Kang Squats

    01 - Dbl A-Skip Ste...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps) (Music)
    31:35
    30 Minute Easy Walking Cardio Workout (4000 Steps) (Music)

    30 Minute Easy Walking Cardio Workout (4000 Steps) (Music)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 405
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Windmill Walk
    03 - In & Out Gravity Steps
    04 - S2S Heisman Twists
    05 - X-Step Pull Backs
    06 - Diagonal Drive Steps L
    07 - ISO Leg Drives L...

  • 30 Minute Easy Walking Cardio Workout (4000 Steps)
    31:35
    30 Minute Easy Walking Cardio Workout (4000 Steps)

    30 Minute Easy Walking Cardio Workout (4000 Steps)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 405
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Windmill Walk
    03 - In & Out Gravity Steps
    04 - S2S Heisman Twists
    05 - X-Step Pull Backs
    06 - Diagonal Drive Steps L
    07 - ISO Leg Drives L...

  • 30 Minute Power Walking Cardio Workout (4000 Steps) (Music)
    31:23
    30 Minute Power Walking Cardio Workout (4000 Steps) (Music)

    30 Minute Power Walking Cardio Workout (4000 Steps) (Music)

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 488
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Windmill Jack Steps
    03 - Hi-Low Squat Steps
    04 - S2S Heisman Twists
    05 - S2S Tea Pot Shuffle Twists L
    06 - Side Back Steps L
    07 - S2S Tea Pot Shuff...

  • 30 Minute Power Walking Cardio Workout (4000 Steps)
    31:23
    30 Minute Power Walking Cardio Workout (4000 Steps)

    30 Minute Power Walking Cardio Workout (4000 Steps)

    Equipment Needed: No Equipment
    Level: Intermediate
    Calories Burned: 488
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Windmill Jack Steps
    03 - Hi-Low Squat Steps
    04 - S2S Heisman Twists
    05 - S2S Tea Pot Shuffle Twists L
    06 - Side Back Steps L
    07 - S2S Tea Pot Shuff...

  • 40 Minute 5000 Steps Walking Workout with Light Weights
    41:34
    40 Minute 5000 Steps Walking Workout with Light Weights

    40 Minute 5000 Steps Walking Workout with Light Weights

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 647
    Weights Used: 5lbs [2.3kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - DB March
    02 - Shrug Pump March
    03 - DB L Stutter Steps L
    04 - DB L Stutter Steps R
    05 - F2B Around the World Steps
    06 - Dbl Drummer Steps
    07 - DB IS...

  • 30 Minute 4000 Steps Walking Workout with Light Weights
    31:34
    30 Minute 4000 Steps Walking Workout with Light Weights

    30 Minute 4000 Steps Walking Workout with Light Weights

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 485
    Weights Used: 5lbs [2.3kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - DB March
    02 - Shrug Pump March
    03 - DB L Stutter Steps L
    04 - DB L Stutter Steps R
    05 - F2B Around the World Steps
    06 - Dbl Drummer Steps
    07 - DB IS...

  • 40 Minute 5000 Steps Walking Workout with Light Weights (Music)
    41:34
    40 Minute 5000 Steps Walking Workout with Light Weights (Music)

    40 Minute 5000 Steps Walking Workout with Light Weights (Music)

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 647
    Weights Used: 5lbs [2.3kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - DB March
    02 - Shrug Pump March
    03 - DB L Stutter Steps L
    04 - DB L Stutter Steps R
    05 - F2B Around the World Steps
    06 - Dbl Drummer Steps
    07 - DB IS...

  • 30 Minute 4000 Steps Walking Workout with Light Weights (Music)
    31:34
    30 Minute 4000 Steps Walking Workout with Light Weights (Music)

    30 Minute 4000 Steps Walking Workout with Light Weights (Music)

    Equipment Needed: Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 485
    Weights Used: 5lbs [2.3kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - DB March
    02 - Shrug Pump March
    03 - DB L Stutter Steps L
    04 - DB L Stutter Steps R
    05 - F2B Around the World Steps
    06 - Dbl Drummer Steps
    07 - DB IS...

  • 30 Minute Stepping Cardio Workout with Weights (3500 Steps)
    31:36
    30 Minute Stepping Cardio Workout with Weights (3500 Steps)

    30 Minute Stepping Cardio Workout with Weights (3500 Steps)

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 461
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - DB March
    02 - Curl Press Steps
    03 - S2S Barn Press Step
    04 - S2S Half Squat Curls
    05 - DB Reach Drive Step-Ups
    06 - Alt DB Commando X-Steps
    07 - DB Dru...

  • 30 Minute Stepping Cardio Workout with Weights (3500 Steps) (Music)
    31:36
    30 Minute Stepping Cardio Workout with Weights (3500 Steps) (Music)

    30 Minute Stepping Cardio Workout with Weights (3500 Steps) (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate
    Calories Burned: 461
    Weights Used: 3lbs [1.4kg]
    Intervals: 30/15

    Workout Breakdown:

    01 - DB March
    02 - Curl Press Steps
    03 - S2S Barn Press Step
    04 - S2S Half Squat Curls
    05 - DB Reach Drive Step-Ups
    06 - Alt DB Commando X-Steps
    07 - DB Dru...

  • 40 Minute Easy Stepping Cardio Workout (5000 Steps) (Music)
    41:30
    40 Minute Easy Stepping Cardio Workout (5000 Steps) (Music)

    40 Minute Easy Stepping Cardio Workout (5000 Steps) (Music)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 563
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Alt Knee Pump Drives
    03 - Clap Pull Step-Backs
    04 - Traffic Director Steps
    05 - 1-2-3 Low Thigh Steppers L
    06 - Dbl Roof Raise Butt Kicks
    ...

  • 40 Minute Easy Stepping Cardio Workout (5000 Steps)
    41:30
    40 Minute Easy Stepping Cardio Workout (5000 Steps)

    40 Minute Easy Stepping Cardio Workout (5000 Steps)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 563
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - Alt Knee Pump Drives
    03 - Clap Pull Step-Backs
    04 - Traffic Director Steps
    05 - 1-2-3 Low Thigh Steppers L
    06 - Dbl Roof Raise Butt Kicks
    ...

  • 30 Minute Easy Stepping Cardio Workout (4000 Steps)
    31:53
    30 Minute Easy Stepping Cardio Workout (4000 Steps)

    30 Minute Easy Stepping Cardio Workout (4000 Steps)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned:
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - High March
    03 - Chest Clap Steps
    04 - Back Pull Butt Kicks
    05 - Hi-Low Ice Skater Steps
    06 - S2S Shuffle Drives
    07 - Grounded Jab Step-Backs
    ...

  • 30 Minute Easy Stepping Cardio Workout (4000 Steps) (Music)
    31:53
    30 Minute Easy Stepping Cardio Workout (4000 Steps) (Music)

    30 Minute Easy Stepping Cardio Workout (4000 Steps) (Music)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned:
    Weights Used: None
    Intervals: 30/15

    Workout Breakdown:

    01 - Base Step
    02 - High March
    03 - Chest Clap Steps
    04 - Back Pull Butt Kicks
    05 - Hi-Low Ice Skater Steps
    06 - S2S Shuffle Drives
    07 - Grounded Jab Step-Backs
    ...

  • 20 Minute Beginner Tabata Cardio Workout (All Standing) (Music)
    21:33
    20 Minute Beginner Tabata Cardio Workout (All Standing) (Music)

    20 Minute Beginner Tabata Cardio Workout (All Standing) (Music)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 284
    Weights Used: lbs [kg]
    Intervals: 20/10

    Workout Breakdown:

    01 - Jump Ropes
    02 - Stiff Arm Butt Kicks
    03 - Jump Ropes
    04 - Stiff Arm Butt Kicks
    05 - Dbl Jack Quad-Steps
    06 - GRND Twist Jabs
    07 - Dbl Jack Quad-Steps...

  • 20 Minute Beginner Tabata Cardio Workout (All Standing)
    21:33
    20 Minute Beginner Tabata Cardio Workout (All Standing)

    20 Minute Beginner Tabata Cardio Workout (All Standing)

    Equipment Needed: No Equipment
    Level: Beginner-Intermediate
    Calories Burned: 284
    Weights Used: lbs [kg]
    Intervals: 20/10

    Workout Breakdown:

    01 - Jump Ropes
    02 - Stiff Arm Butt Kicks
    03 - Jump Ropes
    04 - Stiff Arm Butt Kicks
    05 - Dbl Jack Quad-Steps
    06 - GRND Twist Jabs
    07 - Dbl Jack Quad-Steps...

  • 80 Minute 10,000 Steps At Home Walking Cardio Workout (1,000 Calories) (Music)
    1:22:03
    80 Minute 10,000 Steps At Home Walking Cardio Workout (1,000 Calories) (Music)

    80 Minute 10,000 Steps At Home Walking Cardio Workout (1,000 Calories) (Music)

    Equipment Needed: No Equipment
    Level: Advanced
    Calories Burned: 1316

    Workout Breakdown:

    01 - Base Step
    02 - X-Step Pull Backs
    03 - S2S Heisman Twists
    04 - Jack Reachers
    05 - L-Rope Shift Overs
    06 - Ham Scoop Switch
    07 - S2S Bent Press Step-Backs
    08 - Tri-Switch Jacks
    09 - Hacky Tap Stutter St...

  • 35 Minute 4000 Steps Walking Workout With Weights [Knee Friendly] (Music)
    35:53
    35 Minute 4000 Steps Walking Workout With Weights [Knee Friendly] (Music)

    35 Minute 4000 Steps Walking Workout With Weights [Knee Friendly] (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 591
    Weights Used: 5 lbs [2.3 kg]
    Steps: 4004

    Workout Breakdown:

    01 - Clap Pull Step-Backs
    02 - S2S Heismans
    03 - Hi-Low Cross Reach
    04 - S2S Fly Swatters
    05 - Arm Circle Steps
    06 - Switch March Step Press
    07 - MA...

  • 60 Minute 7000 Steps Walking Workout With Weights [Knee Friendly] (Music)
    1:01:29
    60 Minute 7000 Steps Walking Workout With Weights [Knee Friendly] (Music)

    60 Minute 7000 Steps Walking Workout With Weights [Knee Friendly] (Music)

    Equipment Needed: Light Dumbbells
    Level: Intermediate-Advanced
    Calories Burned: 1003
    Weights Used: 5 lbs [2.3 kg]
    Steps: 6950

    Workout Breakdown:

    01 - Clap Pull Step-Backs
    02 - S2S Heismans
    03 - Hi-Low Cross Reach
    04 - S2S Fly Swatters
    05 - Arm Circle Steps
    06 - Switch March Step Press
    07 - M...

  • 80 Minute 10,000 Steps Indoor Walking Cardio Workout (Low Impact) (Music)
    1:21:32
    80 Minute 10,000 Steps Indoor Walking Cardio Workout (Low Impact) (Music)

    80 Minute 10,000 Steps Indoor Walking Cardio Workout (Low Impact) (Music)

    Equipment Needed: No Equipment Needed,
    Level: Intermediate-Advanced
    Calories Burned: 1232
    Steps: 15597

    Workout Breakdown:

    01 - Base Step
    02 - Alt Reach Steps
    03 - Clap Pull Step-Backs
    04 - S2S Heisman Twists
    05 - Side Back Steps L
    06 - Push Off Jacks
    07 - Side Back Steps R
    08 - Flight Directo...

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