20 Minute Beginners Cardio Workout – Easy At Home Beginner HIIT Cardio Exercises for Weight Loss
Yo! What's up? It's your boy, MillionaireHoy and today we have a 20 minute beginners cardio workout.
We're going to do no tuckjumps, no push-ups, no squats, none of that stuff.
This is an introductory cardio workoutand it's going to help you burn fat, lose weight, and get in the best shape of yourlife.
Alright, so go ahead and get ready to get into this workout.
We're going to giveour all and do our personal best.
We've got ten more seconds before we get started.
Geta quick sip of water, put a BIG OLD bright juicy smile on your face, and get ready toget that heart-rate up, because we're going to kick this off in this cardio workout.
Onceagain, make sure that you go at your own pace.
We're going to start this off with a warm-up- going right into brisk march.
So, we're just going to march it out.
Good! Knees areslightly bent, your abs are tight, and you're switching left and right here, while keepingthat core tight – leaning forward just a little bit.
If you need them, the modifications areright up and above, and you can follow those.
Never hesitate to go ahead and modify if youneed to – in order to make it through these progressions and improve over time, alright?It's not about being perfect, it's about improving, and doing your best every single day.
Alright,straight from here, we're going to Tri-Knee Combo.
So, we're going to start from the right.
Give me 1, 2, 3, 4.
To the middle – 1, 2, 3, 4.
To the right – BOOM!!!.
2, 3, 4.
Three! Four! at your own pace.
BOOM!!! Turn to each side.
Three! Four! Center!2, 3, 4.
Core is tight.
Three! Two! One! Straight from here, we're goingright into Step Jacks.
So, we're going to step over – left and right.
Give me two Jacks.
Right and left.
Up! Now left and right.
Up! Right and left.
Up! Breathe it out.
Ten seconds- at your own pace.
I might be going too fast for you here, but remember that you can alwaysslow it down, or take the impact out of this entirely.
Good! Now drop those shoulders,chin is down.
We're going 1, 2, and stepping over left and right with Shadow Jabs.
Exhale with each jab.
Don't bang your joints.
And if this gets too confusing, thenyou can just stand upright and just shift a little bit.
Going from left to right here- or step out with that lead leg and through those jabs.
This is the final move in ourwarm-up.
We're going right with a jog in place.
So, we're good and soft on those knees.
Notstomping at all.
Core is tight.
We have 15 seconds before we go into our first breakand then we'll "get it popping" with this workout.
Let's go! 10 seconds.
Abs are lockedin.
Breathing it out.
and getting ready to "Turn up!" Heart-rate is getting up therenow.
Just a few more seconds.
Good! Take your first break, you have 25 seconds.
Make sureyou get some water here.
If you don't have any water, pause, run and get some water andcome back when you got it.
We're taking a quick break and we're coming right back withthe action.
Okay, our first move is going side to side Jab Sprints.
So I want you tostand in place first, and we're going to go for Four! Three! Two! One! Jog it out! 5,6, 7, 8 – to the right.
2, 3, 4, and up.
Core is tight.
We have six [exercise] moves.
We'regoing through each move for 30 seconds, with a 20 second break in-between.
Then we're goingto go through each of the six moves three times – taking it up a notch every singlecircuit.
Come on! Give me another one.
2, 3, 4, sprint.
5, 6, 7, 8, breath it out.
Youhave 20 seconds.
Right from here, we're going into side knees, okay? So, we're going tostep in – at your own pace.
3, 4, and over.
Four! Now when you turn, I want you to geta little torque here, in your core, your leg is going to be back like a kickstand, andyou're going to bring it in – using that core, as you drive that knee up.
Go at your ownpace – we're going to start with four.
One! Two! Three! Four! To the right – BOOM!!! Two!Three! Four! Keep that chest upright.
Drive that core in and exhale  and over.
Comeon! You got this.
Three! Four! We're working here to help improve that cardio strength,so that you can do the crazier workouts – and work through your fitness goals at your ownlevel.
[I think I did 5 there] Come on! Two! Three! Four! and breathe! Good! You got 20seconds here and then we're going to Cross-Jacks.
There are several ways to do this.
You canstep it over.
Or we can hop into it.
It's up to you.
We have 10 seconds, okay.
If that's too much for you, then go at the level that works for you, okay? Great! So,we're going to go right into Cross-Jacks.
We've got 30 seconds.
Let's go – and we'reUP! Over! Getting a little stretch in your side here.
As you kick.
Deciding which legis going to go in front of the other.
Then we're going to switch it out each time.
Comeon! You can go with standard Jumping Jacks, if you need to.
Or cross it out.
Let's go!Each time I touch my belly, I'm contracting my core – making sure that those abs are tight.
As I switch those feet out.
Give me two more! And Down! Great! Three moves out of the sixare done.
I want you to memorize these moves, because we're going to go through each onethree times.
Up next, we're going into side to side Heismans.
We're going for a threecount.
We're going to go "1, 2, 3" – stick that knees! Back over! BOOM!!! If that's toomuch for you, then leave the knees low and then bring it [the knees] up for the lastone.
and then over, like so.
[Phone rings] Got people calling me here.
Let's get rightinto it.
So, we're going to step over – 1, 2, 3, and over.
Breathe it out!.
and over!Breathe! Let's go! Get those abs good and tight, as you step it over.
and exhale eachtime.
10 [more] seconds.
Over! Just a few more seconds.
Nice on the core- I know that you feel that core burning.
and breathe it out.
From here, we have jumpingjabs.
So, we're going to take a Jumping Jack move.
We're going to come up and over [jab].
Or you can "Jack it out.
" BOOM!!! Up!.
It's going to takesome coordination, but it's good to build that muscle memory, so that you can bringit throughout this workout, alright? Move 5 out of 6.
so let's go ahead and get intoit.
Step or hop! I'm going to jump into it – and over.
Nice and slow.
Breathe it out.
You can take this intensity down, if needed.
Step that foot in the front, the same as theleading hand.
Twist and breathe.
BOOM!!! and over.
There we go.
You see thissweat? I've got real sweat pouring from my brow.
So, no matter what [fitness] level you'reat, you're able to BRING IT, still get a good sweat, and earn that Fist Bump at the end.
From here, we're going into a Sprinter Drill.
There are several ways to do this – as withall of the others ones.
What we're going to do is tap that knee – opposite foot goes back.
We're going to come up, sprint for four.
then back down, UP! Give me "1, 2, 3, 4" – andthen down, like so, okay? Breathe it out.
Get some water, if needed.
Left hand, rightknee.
We're down – back foot is back.
and we're UP! 1, 2, 3, 4.
and down! Up!.
Bring it up!.
Just a little pause there on thatlast knee.
WOOH!!! I'm making you use your core a little bit more.
Breathe it out.
I didn't pause that time.
We did all six moves.
Now we're going to go through each one twomore times, okay? So, you know the moves now.
What we're going to do now, though.
We'regoing to take the intensity up, just a little bit, okay? Now, if the next level is too muchfor you? Go back to the previous level that you did.
Up next, we're going to jab overfor four – to a brisk march.
Let's go! One – stepping over to the side.
Three! Four!Brisk march out.
5, 6, 7, 8, left.
One! Two! Three! Four! Brisk March.
5, 6, 7, 8, over.
Two! Three! Four! March! 5, 6, 7, 8, and I'm sweating.
Come on! Three! Four! Down! 5, 6,7, 8 – keep that core tight.
training your abs to remain flat.
You're training for aflat stomach right now.
I'm still going, but you got the time.
Alright! From here, we'regoing into a "Tri-Knee Combo" okay? Actually, we're just going to go a little bit fasterthan we did last time, but we're going for Side Knees.
So I want "Four! Three! Two! One!"Switch! Alright, we're going to the right side first and we're up.
Left knee is comingin – Two! Three! Four! and over.
A little bit faster than we did last time.
Three! Four!Taking it up each round.
Three! Four! Finding your level.
Pushing right to the edge of yourcomfort zone.
but don't push all of the way out.
Three! Four! Abs are still tight- focusing on form.
3, 2, 1, and lets GO! Three! Four! Sometimes it's hard to countand move at the same time.
Last FOUR! Three! Two! One! That's how you bring it.
From here- Cross-Jacks.
So, if you did traditional jumping jacks, this time what we're goingto do, is "One! Two! Over! Two!.
and over! Each side, okay? So, we've got a few moreseconds.
or you can go to the standard, like we did last time – just going left andright.
So, we're up.
One! Two! Right! One! Two! Left! One, two, right! Here we go! BOOM!It can get confusing, but confusion is good for that body – to keep the body guessing.
That way you don't plateau.
and you keep pushing through with the goals.
Learning your body one rep at a time.
UP! I'm better with my right side, than myleft.
There we go! That's time.
and from here, we're going to go into Side to SideHeismans, okay? Now this time, we're going to go a little bit faster.
Or you can keepyour feet low.
We're going 1, 2, 3.
1, 2, 3.
alright, so a little bit quicker, butstill holding that last knee – keeping those abs tight.
I got sweat pouring on the shirt.
You know that we're working.
We're going right over into move ten.
and we're over.
we're more than half-way through with this workout.
So, you're doing a great job.
Just keep pushing through.
Over! Drive that knee up.
BOOM!!! Use that core.
Take thatintensity up, and bring it.
Let's go! 1, 2, 3.
and over! Breathe it out.
Let's go! I'm breathing.
Good! Stick that knee, bring the knee up each time – if youcan.
Take those breaks if needed.
Good! From here – Jumping Jabs.
Now – two Jumping Jacks,two Jabs.
We're going "1, 2.
" and over.
1, 2, 1, 2 – you get it.
Alright, I'mworking up an extra sweat showing you guys.
But I'm willing to do that if you're willingto PUSH and give me your all as well.
So, we're going to start with two Jacks – or goto the previous version.
and We're UP! 1, 2.
and UP! Left! and Up! This soundslike easy cardio, but trust me.
while you're in it.
You're going to feel it.
It's not alwaysabout doing the craziest stuff – it's about doing what your body can do – learning yourbody through movement, and improving over time.
So, I applaud you for coming in hereand acknowledging where you're at – and pushing to continue to get better.
Good! That's time,but I'm going to throw an extra jab out there.
From here, we're going into Sprinter Drills,okay? So what we're going to do, is we're going to tap and we're going to come up for8 [sprints] this time.
We're not going to stick that knee.
So, we're down! Give me 8!.
Then the other leg.
8, instead of four.
Or you can go back to four.
We're almost donewith the second round.
So, we're tapping the knee.
give me 8! 5, 6, 7, 8 – if that'stoo tough, then go back to 4.
5, 6, 7, 8, and down.
Come on! You're running a marathonright now.
Breathe it out and knees are up.
5, 6, 7, 8, and down.
Come on!5, 6, 7, 8, WOOH!!! Bringing it, people.
Gasping for air.
and getting in a great sweat.
Good!So that's time.
We went through two circuits – 6 moves twice.
If you're good at match,that's twelve.
We only have 6 more moves – and we're going to bring it.
the next round.
Last time we went "four jabs over to a Brisk March" or you can go 4 standing jabs, thenjog.
This time, we're going to go 4 over and jog for 8.
So, we're going 1, 2, 3, 4, sprint!5, 6, 7, 8, and over.
2, 3, 4, taking it up every time we go through these moves.
Comeon! BOOM!!! 2, 3, 4, you're stronger than you know.
Keep on pushing.
Abs are lockedin there.
BOOM!!! 2, 3, 4, getting some agility going.
Last one – give me 4,3, 2, 1, few jogs.
That's the beeper there.
Way to go.
Tri-Knee Combo this time, okay?So, last time we did four quick knees to the side, then four quick knees to other side.
This time, we're going four here, four in the middle – alternating, and then over forfour.
Alright, back to the middle and over.
We're getting there, people.
Let's get it!Right knee is out, left knee is in.
Come on! 3, 4, to the middle.
Bring it! 2,3, 4, and over – knees.
2, 3, 4, and up! 1, 2, 3, 4, let's go! Bring it! 2, 3, 4, middle!Sweating and kicking butt, doing our best, just a few more moves.
then we'regoing to stretch it out and get that fist bump.
Last four – 4, 3, 2, 1, breathe.
Fromhere we're going into Cross-Jacks, okay? So, we're going to do four jumping jacks over,then we're going to go "left, right".
four jumping jacks to this side "left, right",alright.
You can see the previews right now or you can go back to doing two hops and across, or just single cross, left and right.
Let's start going over for four.
We're going1, 2, 3, 4, left, right.
keep that form together.
3, 4, left, right.
WOOH!!!3, 4, right, left.
Abs are tight 3, 4, left, right.
Come on! Keep on pushing.
Over for 4, 3, 2, 1 – just 3 more moves we got – that's only 90 more seconds of hardwork, 60 seconds of rest in-between.
Up next, we're doing side to side Heismans.
This timewe're going for a five count.
Last time we went 1, 2, 3.
this time we're going allthe way over for 5.
Knees come up each time, sticking for the fifth one.
and then backover.
Come on! Let's get it! I'm feeling the energy, so we're coming over – 1, 2, 3, 4,5 and over.
Taking it up a notch.
Get those knees up! Come on! Strike and flex thoseabs each time you come over.
Breathe it out.
There we go.
Over! Give me anotherone! One more! Way to go! Second to last move.
We're going for Jumping Jabs, okay? We'regoing for two Jacks, two jabs, two Jacks, two jabs.
You know what? Forget that, we'regoing for four, but we're going to go faster.
Give me four Jacks, four jabs, four jacks,and four jabs.
We're switching it up and taking it to the next level.
Coming up! One! Two!Three! Four! Four Jabs.
One! Two! Three! Four! and Jack! Come on! Two! Second to lastmove.
Three! Four! and Left! Two! Three! Four! If you're not going this fast, it's perfectlyfine.
Go at your own pace and over! Two! Three! Four! and Up! Three! Four! Over! Two! Three!Four! Give me Four! Three! Two! One! and breathe.
Alright, this time we're taking it all theway up, with Sprinter Drills.
We're going for a 16 count, okay? We're going to tap ourknee – give me two 8s.
Other side, two 8s.
Let's try to get in four, so we're going tomove really really fast here – or you can go to the previous level.
Let's challengeourselves for the final move.
Left hand to the right knee.
and we're up.
Give me 8!5, 6, 7, 8.
5, 6, 7, 8, right hand to left knee, and up! 5, 6, 7, 8, another8! 5, 6, 7, 8, right hand to left knee, and we're up! Come on! Halfway there.
5,6, 7, 8, abs are tight.
Down! Bring it back up! Come on! 5, 6, 7, 8.
5, 6, 7, 8.
Good!That's the time.
Way to bring it! The hard part is over.
You've got twenty seconds.
Patyourself on the back.
Get some water, and get ready to bring it, as we go and earn thisFist Bump after this stretch, okay? I'm kind of "all over the place", because I'm tired.
We "brought it", people.
We got the heart-rate up.
I got sweat.
hard earned sweat.
andI'm so proud of you all.
Now take this moment to hug, love and appreciate yourself for makingit through [this workout].
Just kick those feet out.
hug and embrace your beautifulbody right now.
Thank your mind for pushing you through – even though in the back of yourmind you probably wanted to give up at times.
but you made it through.
From here, we'regoing into "Wide Rockers".
Our butt is going back, we're going to inhale up.
exhale thehands down with straight and stiff legs – the head is down, bring opposite hands to elbows,and rock left and right.
Breathe it out.
You're doing great.
From here, bring your hands underyour shoulders, knees under your hips for Cat-Cow.
So, you're going to exhale – absare tight, head is down, butt is down.
inhale – belly comes down, head comes up, and buttis up.
Breathe it out.
Push away from the ground.
Look at your belly button,and inhale.
Taking care of that spine.
Good! Exhale to neutral position.
We're going tobring those feet together, knees are separated, and exhale back to Child's Pose.
We're goingto bring our left hand to our left – our right hand is on top – our hips are back and towardsthe right.
Our right armpit is down and towards the ground – as we stretch it out – sinkinginto the stretch.
Now let's go to the other side.
So, right hand is towards the right,left hand is on top, hips are going back, towards the left, left armpit is coming downtowards the ground.
Give m a great stretch here.
Really push through.
You're doing anexcellent job.
So, we're going to come up towards our feet.
We're going to kick outthe left leg, inhale up.
Grab onto those toes with both hands.
Push thatleft knee back towards the back of the room as you pull on those toes – really workingthe calves, the hamstrings, the glutes, the whole back of the leg.
Stretching out yourback, as you pull up on those toes, and flex that foot.
Let us roll forward.
We're goingto come back.
on towards that right leg.
The right kneeis going back, you're pulling up on those toes.
Really flex tht foot backwards.
Stretching out your back, your calves, your hamstrings, your glutes – the whole back sideof your body.
We're going to come out of this in just a few seconds.
Holdonto a wall if you need to, for balance.
The right foot is going to be down, nice and sturdy.
You're going to reach under that left leg, with the left hand.
Knees are straight down,hips are coming forward, heels are towards your glutes.
Look at that sweat.
Extend thatright arm out, if you can – fighting for balance and continue to pull your heel towards yourglutes.
working the top front of your legs.
Now, we're going to bring that left leg down- reaching under the right foot, with the right hand.
This is the final stretch.
Kneesare straight down, hips are coming forward, heels are towards your glutes.
Extend yourhand out.
Feel that pride, because you made it through.
You got 5 seconds.
I want youto make it to the screen, give me that Fist Bump, because today, you've earned it.
So,way to rock it people.
Here's your Fist Bump!.
BOOM!!! Yo! Thanks so much for kicking buttwith me, people.
We really did it today.
We really pushed.
If you want to do more workoutslike this and work on your beginners level.
Go ahead and check out this playlist righthere.
Also check us out on Patreon, help support us, and help us bring more workouts.
I'm goingto talk to you all later.
Until next time we see each other and kick some butt – it'syour boy, Millionaire Hoy.
Take care – and Peace Out!.