25 minute interval cardio workout from home

25 minute interval cardio workout from home



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In this short interval cardio workout – Daniel Bartlett of Body Project takes you through a series of combination cardio exercises that will get your heart rate high and turn your Body into a calorie and fat burning machine.

If you are looking for a way to exercise from home in a convenient and fun way then this is a great workout for you.

cardio combos two exercises thrown together and put into an interval it's tough it's invigorating but you are in and then you're out welcome to cardio combos a tough cardiovascular interval workout let's get warm let's get lifting them knees up into the hands abs tight lifting them up we know the warm-up by now you know the drill you know how it goes it's not the most fun part not the most varied it's just to get your body prepared for what's coming good get twisting now twist twist twist mobilize the joints get the blood pumping through the body get warm warm up turn turn turn turn good okay let's get running on the spot abs tight feeling warmer feeling warmer getting that heart rate lifted for this cardio crazy cardio that's coming at you over the next little while okay good shake it out for a second and then lunge out put a little twist in there little twist little twist through feeling the legs getting warm pick the speed up pick the speed up keep the speed up with us come a little lower come a little lower [Music] warming the body warming the body but focus the mind as the body warms the mind focuses [Music] almost ready okay good shake it out we're gonna do a squat and press let's go squad and press speed speed get the heart rate up it's not about going deep resistance training get some speed on get some speed up work it through [Music] almost there warming up you're feeling warmer you're feeling better feeling strong you're feeling ready okay good let's transfer that now into a hamstring car and open out the sharpness almost ready to go cardio combos i'm not gonna lie to you today is not easy challenging but we like that body project we like to see our people make progress rapid progress continuous progress that's why we do it the way we do it three two one shake it out we're feeling warm guys okay good so it's 45 seconds on 15 seconds recovery it's a cardio interval combo which means we combine two exercises together in one interval it sounds tough and that's because it is we are going to start with high knees combining into jumping jacks in three two one let's go one you're with us [Music] stay strong nice high knees four of these and four of these come on [Music] push push work with us [Music] stay with it [Music] we're almost there work it on [Music] push push push and ease oh squat and knee to fast feet next we're gonna go in around five seconds everybody ready three two one squat knee squat knee five four three two one squat knee five four three two one and over five four three two one five four three two one come on let's push five four three two one squat knee squat knee five four three two one squat knee squat knee rest 15 seconds recovery how did that feel guys back in high knees to start jumps three two one let's go push work it on we're gonna work we're off [Music] you're with us come on three four one two three four one two three four one two three four you got the rhythm come on let's push 10 seconds to go work with it come on two three four one two three four last time two three four one two three four rest good stuff get into position squatting knee to fast feet let's get ready guys in five four three two one let's go knee knee five four three two one five four three two one knee knee five four three two one five four three two one go come on work it on are you feeling that two one come on five four three two one come on work it through five four three two one rest take a second not easy is it nicola you got 15 seconds off we're going back in last time high knees start jumps ready let's go two three four one two three four one two three four one two three four one two three four one two three four one [Music] almost there we're almost there [Music] push push three two one last time squatting knees to fast feet messy dirty it's a cardio combo three two one let's go five four three two one over five four three two one five four three two one [Music] five four three two one keep it going five four three two one push push five four three two one push last time work it on four three two one and breathe and ease take 30 seconds take some water recover take that time feel it through your body get the oxygen back in rehydrate we're going to move into cardio combo number two i know these are tough 45 seconds of work 15 seconds of recovery we're going to start with london press to cross over skipping follow our cues in three two one let's go four three two one four three two one four three two one go so deep with the lunges four high knees and go high knees high knees two one go lunge lunge four three two one lunge lunge four three two one go lunge lunge four three two one last time four three two one 15 seconds off we've got squat and hamstring curl to squatted punches everybody get ready in three two one squat hand squat ham four three two one up up four three two one four three two one four three two one four three two one four three two one go work it on four three two one ham punch punch punch punch go good stuff guys keep working five four three two one 15 seconds off we're going to move into the lunge and press to crossover skipping everybody getting ready in five four three two one let's go work it on round two one two three four one two three four one two three four one two three four one two three four [Music] one two three four [Music] one two three four one two three four [Music] two three four breathing deep ah squats and hands to punches everybody ready in three two one let's go four three two one [Music] four three two one four three two one four three two one come on guys four three two one work it on four three two one come on real tight feel strong feel with it come on stay strong stay strong three two one go four three two one go four three two one 15 seconds off how you feeling guys feeling good five seconds going in again lunge and press to cross over skipping in three two one let's go four three two one come on guys let's work four three two one work stay strong stay with it three two one go lunge lunge four three two one go lunge go lunge go four three two one go lunge go lunge go four three two one go lunge go lunge go four three two one go lunge go lunge go five four three two one three it is so much fun everybody get him ready the last set squatting hams so punches squatted punches three two one go up [Music] up go four three two one go up go up go four three two one go up go up go four three two one go up go up go four three two one go up go up go four three two one go up go up go five four three two [Music] one and breathe take on some water stay cool stay calm stay collected so the final cardio combos we're gonna start with get up get down to uppercuts you follow our cue we ready guys get your breath back make sure you're hydrated make sure you're ready to go in three two one come down one two three four one two three four five four three two one come down one two three four one two three four five four three two one come down one two three four one two three four five four three two one come down one two four two five four three two one come down three four four three two one three okay moving into squats pulses to bum kicks three two one pulse four three two one four three two one four three two one four three two one four three two one four three two one four three two one four three two one four three two one four three two one four [Music] okay guys get ready get up get down to uppercuts in three two one come down two three four [Music] five four three two one come down five four three two one come down four two one five four three two one come down work it on stay with it come on guys five four three two one come down come up and ease andy's 50 seconds squat pulses to bum kicks everybody back free make some water if you have to three two one one two four one two three four one two three four one two three four deep two three four five two three four deep two three four five come on two three four down one two three four up one two three four down one two three four up one two three four [Music] breathe final set some might call it the final furlong others a bit of a pain three two one come down one two [Music] five four three two one come down you control yourself down you come up and then you go five four three two one come down control abs engage work it up let's have some speed five four three two one come down you're gonna control yourself down you're feeling good we're almost there ten nine i want more speed eight seven six five four three two one breathe we're almost there nice deep breaths last time squat and pulse the hamstring bump kicks three two one come down three two one four three two one four three two one four three two one four three two one four three two one four three two one four three two one four three two one ten nine eight staying up service six come on five four three two one oh good job guys breathe take on some water oh recover recover alex is going to take you into a much preserved cool down good job [Music] thank you daniel let's just shake it out a little bit and come into the side of the lunge so let's take it to the side stretching through the toe reaching the arm nice and long all right let's take it slowly down all the way down now touch the floor push push extend that leg out nice and long slowly bring it up bring it up to halfway and take it high reach reach right up to the ceiling good let's go again slowly halfway breathe and down good nice and long through that foot to the floor push push push push and again bring it up slowly slowly nice and high lift four three two one hold it here good face here and just bring the arms up and then down so we're just gonna lift through the arms bring the toe up and then pushing the heel down breathe four more four three two one turn other way all the way up breathe good nice and long through the arm four three [Music] two one just bring yourself back to center take it into a squat bring the arms out to the side and back down good so just float the arms up and down good just slowly bringing the heart rate down keeping the hips forward and the knees over the toes four three two the last one hold it here just take the arm up and over and get a nice stretch through the side there really feel the rib cage lift up and just let the body release into that stretch and then over to the other side bring the feet together and just cross one leg over the other and then just bring both arms up and just lift over to that side so this is a nice stretch you get a full stretch through the whole side of the body there it's good you've worked hard today make sure you stay hydrated let's change other way and slowly over to the other side wonderful good while we're here let's just take our arms out to the side and do a quad stretch to bring the knees together and just hold it there pull that toe a little further up if you can the knees stay together and you feel the full stretch all the way through your quad and then the other side heart rate should be normalizing now all right let's take that leg back important stretch is the calves so let's push that foot back down towards the floor once again we'll combine the stretch with opening up through the shoulders [Music] pushing the heel down towards the floor just feel that stretch all the way through the back of the achilles up to the top of the calf and then the other way [Music] okay so now let's go into our hamstring stretch so just taking one foot forward placing the hands on the supporting leg and slowly drawing that toe up and easing the body over that leg so that you feel the stretch all the way through the back of the leg if you tip the pelvis up a little bit you get a slightly deeper stretch through the top of the hamstring there [Music] and then when you're ready changing sides hands again on that supporting leg and slowly ease into that stretch pulling that toe a little further back if you can [Music] be conscious of your stretches make sure they don't feel too uncomfortable and that you're happy to keep that stretch for a good 20 30 seconds wonderful good just bring yourself up to shake out the feet shake out the hands get the blood flow back into the body just roll the shoulders back and forward just mobilize the body again and let's take nice deep breaths all the way in coming up onto the toes reaching up nice and high and back down and again one more good lovely work guys well done today yourself excellent [Music] you

#minute #interval #cardio #workout #home

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