CARDIO WORKOUT AT HOME by Cult Fit | Cardio Workout For Beginners | Home Workout | Cult Fit |CureFit

CARDIO WORKOUT AT HOME by Cult Fit | Cardio Workout For Beginners | Home Workout | Cult Fit |CureFit



This Cardio Workout At Home from Cult Fit is the perfect workout for you to burn your excess fat. Try this routine and burn those unwanted calories! Say yes to healthy living with Cult Fit!

0:00 Intro
1:46 Warm-Up (1. Skips)
2:44 Warm-Up (2. Butt Kicks)
3:35 Warm-Up (3.Lateral Squat With OverHead Reach)
4:48 Warm-Up (4.Jumping T's)

Set 1
5:48 Set 1 (1. Sumo Squat Floor Touch)
7:31 Set 1 (2. Jumping Jacks)
8:48 Set 1 (3. High Knee Hold)
10:28 Set 1 (4. Foot Fires)

Set 2
12:08 Set 2 (1. Sumo Squat Floor Touch)
13:08 Set 2 (2. Jumping Jacks)
14:09 Set 2 (3. High Knee Hold)
15:11 Set 2 (4. Foot Fires)

Set 3
16:34 Set 3 (1. Bird Dog)
18:46 Set 3 (2. Side Plank Leg Raise)

20:49 Cool Down
21:01 Cool Down (1. Kneeling Quad Stretch)
22:41 Cool Down (2. Cobra To Mountain)
24:08 Cool Down (3. Child's Pose)
27:18 Subscribe and show some love
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[Music] hello hello welcome to another workout session with us i'm shwetambari going to be instructing the entire session and right here we have melvin and here we have amrita they're going to be working out with you and giving you all the techniques possible right today's workout is going to be again power packed we have a lot of cardio movements yes focusing on fat burn calorie burn sweat and a lot of happiness and we have a lot of core work on the floor targeting the abdomen obliques and your spine yes get set a few things to remember as always we have the beginner and the advanced version right now if you've been doing this workout for like about a month less than a month as today's your first class you will follow amrita for the scaled down version the whole time now if you've been working out for a while six months four months one year then you will be following melvin for all the advanced version keep your water close by you can keep sipping you know like small sips and keep your hand tile close by we're here for you listen to our instructions follow the technique do it slow at your own pace but let's finish this workout together nice and strong ready team begin okay let's start with the warm-ups take deep breath easy loosen up we're going to start with a little bit of skipping or skips whatever you want to call it yes childhood memories right you remember we skipped it was so much fun so this one's going to be imaginary of course so you have a skipping rope so pretend like you're holding on to one and we're just going to keep bouncing nice and slow you can do one foot at a time or you can even jump together but you'd like to see that forearm and the wrist moving constantly okay ready 30 seconds and let's go so i actually have my skipping rope so the question is now do i want to go slow or do i want to go okay so just keep bouncing yeah you can see the difference here i'm just you know keeping her feet together close and nells of course doing a little shuffle there yeah you can choose to do anything but keep moving your arms keep moving the wrist [Music] all right easy okay second one is the butt kick one leg up at a time reaching for the butt each time okay as high as you can and people who are following melvin my advanced athletes you can go faster okay ready and go yeah this is a great pace for people who are starting out and this is a super pace to go a little faster and warm that hamstring up furthermore super chest open back flat one leg at a time doing great [Music] inhale and exhale [Music] yeah easy your next one is a lateral squat with an overhead reach so we're going to basically go to the side and then raise the arm at the same time so keep your feet comfortably apart i'm going to take my right leg out and simultaneously bring my arms up so you can see my right knee is bent and my left leg is extended straight come back to the center left leg out extend come back in now this is a nice stretch especially for the upper body you know the arms going up ready to go now for the beginners if you don't want to raise your hand it's okay just go to the right and center left and center okay let's begin 30 seconds go one and back two and back three and back lovely four and back you don't need to go too low but ensure one leg is bent and the other is straight reach for the sky arms all the way up opening up the upper back warming up the shoulder as well and also the inner thigh glutes hamstring all of that and done your fourth one is the jumping tees feet together arms together in front we jump out bring our arms out to the side jump back in and arms in for the beginners you step out but the arms have the same movement okay 30 seconds and go lovely so stick to melvin's face if you've been working out for a while now and stick to amrita space step by step if you've just started this is going to take your heart rate up but take it at your own pace [Music] lovely yeah don't over extend the arm stop here right on the side don't push it behind all right relax grab a sip of water if you'd like come back and we're going to get into the main workout okay yeah the first one is going to be a sumo squat with a floor touch now we've got standing movements okay just for two rounds and after that we go straight on the floor simple stuff stay with us okay feet wider than hip width or shoulder width we'd like your knee and your toes going out diagonally arms up back straight chest upright now all we do is reach for the floor one hand at a time come back up down and up now for my beginners you don't need to reach for the floor just bend down bend your knee sit down and just reach for the center somewhere maybe near your knee or your calf muscle and you can go lower feel free and come back up for my advanced you're touching the floor with the fingertips and coming back up ready team position 50 seconds and go yeah so all my beginners are following amrita you can see her stance she's taken a nice wide stance position she's reaching for the floor but not touching the floor it's probably near shin or half level okay and that's enough because as you can see there's a lot of motion happening here a lot of movement happening with the hips quads are working hams are working inner thigh is working and the glutes and melvin's reaching for the floor the squat depth is you know just quads parallel to the ground you do not go lower than that in the squat not necessary his back is quite upright 10 seconds to go come on now this one really works on the inner thighs doing that come on almost there and relax next one is the jumping jacks yes this is going to like pick up some cardio now feet together arms to the side jump out arms on top touching jump back in and arms back to the side beginners step out but give me full range of motion with the arms ready team 50 seconds and go yeah smells actually going at a fairly fast pace if you want to slow down the face you know you can even do that you can go like one two you can even do that phase or you can go quicker right but his arms are always touching on top beautiful range jumping out jumping in he's on his toes knees soft yeah and you can see even in the big beginner version you can pick up speed you know you're not jumping but there is speed in what amrita is doing so that itself will take your heart rate up a little bit right 10 seconds doing super come on [Music] you got two more moments after this and then you get a break all right easy the next one really will teach you and challenge you with your balance and stability and control okay it's a high knee hold so i bring my knee up hold it for just maybe two three seconds and switch so my beginners you just have to hold step down and switch to the other but my advance at least you're gonna go up and bounce to the other one bounce to the other one a small jump but it needs to happen at a slower pace so i'll count for about five to ten counts right but after that you got to keep that in mind and go at the same pace lose balance it's all right pick it up again ready team okay let's go 50 seconds one hold it two [Music] three yeah four five six seven eight nine ten eleven twelve yeah keep going at that pace you know the count now lovely single leg movement as you can see everyone's shaky absolutely normal but let's challenge ourselves hold it strong focus yeah you can go a little faster if you want amrita 10 seconds to go smell keep that pace yeah all about balance almost there and relax feeling good yeah okay the monster is coming always the last movement is monstrous so feet together knees soft midsection engaged arms right here by the chest it's going to be foot fires my beginners go at this space just move your feet okay for my advance at least a little speed or rather as fast as you can feel free to slow it down in between if you need okay 50 seconds let's go [Music] yeah here is where the burn is felt [Music] so as you can see soft knee mostly on the toes quads are super engaged your mid section is engaged core tight [Music] yeah you can choose to keep your feet closed a little bit apart is also all right you got to be comfortable because the movement is similar you're going as fast as you can you can travel forward and backward if you want that's a great distraction when your quads start burning if you want to slow down here you can slow down a little bit 10 seconds to go and then pick it up again but you have last eight seconds now let's pick it up come on as fast as you can relax are you okay okay yeah all right 20 seconds break get some water if you'd like walk around you know just kick out a little bit relax those quads and come back great work put fire i mean it's called foot fire right whoever named it has named it so aptly come right back relax take a breath are we good team to go into the next round okay movement number one sumo squat with a floor touch position 50 seconds let's go come on you got one more round of the standing movements you're doing amazing don't stop now we're not giving up yet most often the inner thigh is you know ignored because not all movements are going to target the inner thigh and you know all of us have jiggly inner thigh it's just common it's just natural this particular movement the sumo squat by itself strengthens or he makes it nice and firm so it's great for your inner thighs reach down as far as you can 10 seconds to go super work [Music] come on almost there all right relax shake it up a little bit and let's go into the jumping jacks for 50 seconds go team [Music] full range stay on your toes you know this is one of the simplest movements there is and used in warm-ups used in main workout all the time to build up the cardio to slowly start picking up the heart rate and all of that almost every other workout has a jumping jack in it either for your warm-up or for your main workout so simple easy movement but it really works entire body so yeah just like i keep saying how squat is like your foundational strength movement and you must be able to do it well jumping jack is just that 10 seconds come on and if you'd like to speed it up now feel free nice work almost there and easy time for balance okay stability highly hold all right on my count for about 10 and then you go on your own ready up one two three [Music] four four kiss five six lovely seven [Music] eight nine hold on ten eleven keep going at your own pace follow melvin follow amrita and keep moving super i mean that you can again pick up a little speed as we're nearing the end possible [Music] stay with melvin for everyone else the advanced users 10 seconds only let's do this let's do this focus control [Music] and relax okay we'll give you about two to four seconds before we hit foot fires but i promise you this is the last time you're doing it right after that we go on the floor position okay five four three two run great pace team [Music] [Applause] [Music] too much burn too much fatigue of the quads feel free to slow down yeah so he's doing a little shuffle there where he's going in and out and in and out that's interesting so you can try that forward backwards it's pushing you so [Music] almost there come on come on come on come on let's do this together 10 seconds mel yeah you've got this great amrita come on breathe in breathe out and relax nice work team 20 seconds okay and we go down to the floor get some water if you want time for the floor work okay gonna really target your abs obliques and for a healthy spine okay so we're gonna do some uh side plank we're gonna do some bird dog very very great movements for your back by itself so let's start with the bird dog i'll instruct first and then you guys can you know go ahead and do it with them down on all fours palms right beneath your shoulder knee right beneath the hips okay that's like your perfect position from here for my beginners you can start with extending your left leg out okay don't tilt your hip that's wrong we want the spine to be central okay now you're gonna hold that for my advance i'd like you to do a full dynamic bird dog which is extend your right hand out left leg out we're going to hold that for 25 seconds and then we switch to the other side now remember the focus must be on the spine we don't want you to tilt we want you to maintain a neutral spine head to toe one straight line ready team is that clear okay so 25 seconds on each side okay let's go down on the floor begin with right hand out left leg out up yeah as you can see amrita is just starting with the left leg out centered spine okay focus head aligned with the spine yeah yeah yeah perfect melvin's got his back all flat and sorted his left leg out fully his right arm out just hold okay switch side switch side up 25 seconds now for my beginners if you're very comfortable holding that right leg out you're not moving or shaking slowly try to lift your left hand not too much on the top but as much as you're comfortable try it okay and if you feel like you're losing balance you can bring it back great start amrita perfect hold on yeah perfect almost there okay and relax the bird dog doesn't you know give you heavy burn right at the beginning but it is amazing for spine health for your butt for your midsection right your next one is a side plank okay this is a must do for everybody every human being everyone who has the spine okay one side elbow right beneath your shoulder now for the beginners keep your feet down on the floor one ahead of the other now lift your hips off the ground and just hold for 25 seconds on each side for my advanced you have two options one feet on top of each other okay lift your hip two single leg plank raise and we hold 25 seconds on each side ready team let's go down on the floor get your position take your time to set up not a problem beginners follow amrita and up yeah that's it so chest open sometimes you tend to lean forward we don't want that chest open feet are on the ground and as you can see melvin has chosen to do the second one more challenging really working the obliques yeah if you're fatigued at this point you can even drop the leg down but this is perfect position oh change side slowly you can put head on the other side yeah come on 25 seconds and up lovely so what will tend to happen is your hip will tend to drop closer to the floor so you got to be a little more aware of your mid section don't drop it hold it tight you can see he's in a nice straight line right even in this position you tend to drop your hips down but it's okay to touch down and come back up perfect [Music] and relax you have just finished another amazing workout fabulous you want some water no no okay they're good to go straight into stretching yeah which means we're gonna go back on the floor i'm sorry i asked you to get up but yeah get out on the floor if you need a sip of water please feel free to get it but we're gonna go into some stretching and we're to start with the quad stretch okay it's your kneeling stretch half kneeling down on the floor with your right foot forward left knee on the floor for my beginners you hold this position and push your hips forward feel the hip flexor stretch and a little bit of the quad and for my advance you will grab your left ankle and bring it close to your butt yes okay we're going to hold that 30 seconds on each side and go so as you can see i'm just pushing her hip forward just slight arch in the back hold on to that [Music] and melvin has grabbed the left ankle and spotted close to the butt and this is all it can go you'll feel a nice deep stretch on the quads hold on [Music] here's where you focus also on breathing inhale and exhale change side yeah slowly and up [Music] yeah yeah you could lose balance when you're trying to grab the ankle without any support so it's normal [Music] you're actually holding these stretches like for 20 seconds 30 seconds which is brilliant you can hold up to two minutes a particular stretch works well but it doesn't need to be held for any longer than that but we also say 10-15 seconds of holding on okay relax is also good enough all right from here we go down on the floor for cobra stomach on the floor lie down feet together here okay now gently rise for beginners you can you know follow amrita you can lift up a little bit yeah that's enough she's almost placing her elbow on the floor which is perfect and you can see melvin's like all open hold on it's just 30 seconds so for melvin right now it's opening up his chest his abdomen and his reflector because you can see the arch is quite deep and for amita is opening up her chest and abdomen and a little bit of the hip flexor because the arch is deep but not off the floor relax now from here let's go into the mountain feet flat on the ground try a little bit of heel off the ground is okay okay hip up to the floor to the ceiling just push this down hold this for 30 seconds yeah now slight bend in the knee is all right slight lift in your heel is all right head between your arms and the goal is to feel the stretch in your calf and in your hamstring and a little of the glute as well if you're feeling that that position is perfect hold on super drop down to child's pose drop your knees down let the hips fall all the way back on your heel okay hold on 30 seconds and plus blood let me tell you to get up and only then you get up now here is where you want the arms fully extended out yeah like reach for something in front [Music] put your head on the floor focus on breathing [Music] inhale exhale [Music] position is very very relaxing especially for your back for your entire your lower back mid back upper back super relaxing [Music] nice hold on push a little bit to feel the stitch a little more nice work team doing good take a deep breath we've done absolutely amazing okay now gently rise up gently yeah you can choose to sit down on the floor or get out because obviously this is the end of the workout you have done amazing great job team fabulous workout yeah and you are absolutely amazing thank you for joining us in the workout and for a quick recap we did a fabulous full body workout some strength especially of the lower body and then some cardio burning a lot of calories right and we did a lot of core work with just two simple basic movements right one of the very critical movements for your spine health so great work there i'm just going to reiterate again on some of your pre-workout and during workout and post workout for you because it's very important especially for the beginners or people who've just about started working out with us now if you feel like too much fatigue during your workout try and grab a snack about 30 to 45 minutes before your workout especially if you know your meal time to your workout time has a huge gap uh two three almonds can do wonders dates can do wonders because it has natural sugar in it a banana can also do wonders now these are all instant energy if you want sustained energy you can choose an apple an hour before anything you know less than an hour can actually make you feel a little uncomfortable and you know sometimes you can even feel like throwing up right now during your workout one of the best things to replenish all the electrolytes especially because you're sweating it out and all of that is tender coconut yeah so you can use electrolytes you can use a lot of water but tender coconut is like a natural thing that will replenish everything that has lost in the body after all that sweating and post workout of course we'd recommend a good carb plus protein snack right it could be anything it could be a shake it could be a peanut butter sandwich right but that'll help you go a long way so try these in different combinations at different times okay so that's it for today we had a great time doing this session for you you take care and we're gonna be seeing you real soon [Music] bye [Applause] you

#CARDIO #WORKOUT #HOME #Cult #Fit #Cardio #Workout #Beginners #Home #Workout #Cult #Fit #CureFit

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