Intermediate Cardio
Fitness instructor Kara Liotta demonstrates a intermediate cardio workout she designed to make you sweat. Prepare to jump, jog and squat.

Challenge yourself with this upbeat cardio routine! Cardio can be fun as well as deliver you a fulfilling workout.
Fitness instructor Kara Liotta demonstrates an advanced cardio workout she designed to make you sweat. Prepare to jump, jog, squat, and get your heart rate up in only 8 intense minutes. Many see cardio as a way to lose weight, but it is far more than that—it's a way to be and live healthier. Weight loss takes time, so having that as your goal can be discouraging when your results don't show instantly. Living a healthier lifestyle should be your main goal and results will follow.
1
00:00:00.000 --> 00:00:06.378
[SOUND] Today we're pumping up that heart
rate with some serious cardio.
2
00:00:06.378 --> 00:00:09.295
We're gonna hit it hard and we're gonna
hit it smart.
3
00:00:09.295 --> 00:00:12.836
[MUSIC]
4
00:00:12.836 --> 00:00:14.396
Hey guys, I'm Kara Liotta and
5
00:00:14.396 --> 00:00:18.660
I've created this special workout for all
of you cardio lovers out there.
6
00:00:18.660 --> 00:00:20.700
We'll do a circuit of four exercises,
7
00:00:20.700 --> 00:00:24.820
20 times each, with an active recovery of
jogs in between.
8
00:00:24.820 --> 00:00:28.416
We'll do the circuit two times and finish
it up with some sit-ups and
9
00:00:28.416 --> 00:00:30.712
a plank to really engage the core at the
end.
10
00:00:30.712 --> 00:00:31.670
Great.
All right.
11
00:00:31.670 --> 00:00:32.510
Here we go.
So, let's get
12
00:00:32.510 --> 00:00:33.930
started with some jogs in place.
13
00:00:33.930 --> 00:00:35.430
So, this is our active recovery.
14
00:00:35.430 --> 00:00:36.680
Just kind of use this to warm it up.
15
00:00:36.680 --> 00:00:39.887
You're just switching your weight, one
foot to the other foot,
16
00:00:39.887 --> 00:00:43.462
pump the arms a little bit, get the blood
flowing, and just get moving.
17
00:00:43.462 --> 00:00:46.680
Eight more, seven, six, five, four, three,
18
00:00:46.680 --> 00:00:50.370
we're going down to the floor here,
mountain climber.
19
00:00:50.370 --> 00:00:54.090
So, first part of our circuit, hands press
onto the floor,
20
00:00:54.090 --> 00:00:56.680
belly lifts up, pull the knee in, and in.
21
00:00:56.680 --> 00:00:57.545
Let's go 20.
22
00:00:57.545 --> 00:01:02.243
20, 19, 18, 17, 16, 15,
23
00:01:02.243 --> 00:01:06.170
14, 13, 12, 11, 10.
24
00:01:06.170 --> 00:01:06.890
Run it out.
25
00:01:08.550 --> 00:01:09.920
Lower abs lift.
26
00:01:09.920 --> 00:01:14.211
Last five, four, three, two and one.
27
00:01:14.211 --> 00:01:14.753
All right.
28
00:01:14.753 --> 00:01:17.160
Pick it back up, and guess what?
29
00:01:17.160 --> 00:01:17.790
Active recovery.
30
00:01:17.790 --> 00:01:19.890
So, switch the weight side to side.
31
00:01:19.890 --> 00:01:21.545
Try to keep your arms moving.
32
00:01:21.545 --> 00:01:23.795
Just eight.
33
00:01:23.795 --> 00:01:24.753
Six.
34
00:01:24.753 --> 00:01:25.461
Awesome, you guys.
35
00:01:25.461 --> 00:01:28.628
Four, three, squats are coming up next.
36
00:01:28.628 --> 00:01:30.045
Separate the legs.
37
00:01:30.045 --> 00:01:32.360
Knees fold over your toes.
38
00:01:32.360 --> 00:01:35.390
Drop, lift, down and up.
39
00:01:35.390 --> 00:01:36.660
So chest is wide.
40
00:01:36.660 --> 00:01:38.778
You're trying to get nice and low here.
41
00:01:38.778 --> 00:01:45.850
Press, sink down, low, so feel the weight
at the backs of legs.
42
00:01:45.850 --> 00:01:47.700
Shoulders stay back.
43
00:01:47.700 --> 00:01:48.200
Chest wide.
44
00:01:48.200 --> 00:01:49.962
We're half way through.
45
00:01:49.962 --> 00:01:51.460
Ten.
46
00:01:51.460 --> 00:01:52.586
Nine.
Nice and low.
47
00:01:52.586 --> 00:01:53.420
Eight.
48
00:01:53.420 --> 00:01:56.378
So you want to push the heels into the
floor on the way up.
49
00:01:56.378 --> 00:01:56.880
Six.
50
00:01:57.920 --> 00:01:59.670
Here's five.
51
00:01:59.670 --> 00:02:00.690
Just four.
52
00:02:00.690 --> 00:02:01.670
Oh yeah.
53
00:02:01.670 --> 00:02:02.570
Three more.
54
00:02:03.690 --> 00:02:04.211
Two.
55
00:02:04.211 --> 00:02:05.850
Active recovery's coming up.
56
00:02:05.850 --> 00:02:06.730
Let's do it.
57
00:02:06.730 --> 00:02:08.540
So run it out side to side.
58
00:02:08.540 --> 00:02:09.250
Pump the arms.
59
00:02:09.250 --> 00:02:11.780
This will get the legs moving.
60
00:02:11.780 --> 00:02:13.086
Relax the shoulders.
61
00:02:13.086 --> 00:02:14.696
Here's eight.
62
00:02:14.696 --> 00:02:15.295
Keep moving.
63
00:02:15.295 --> 00:02:16.670
Six.
64
00:02:16.670 --> 00:02:17.860
Just four.
65
00:02:17.860 --> 00:02:19.878
Three, we've got a leg pull coming up.
66
00:02:19.878 --> 00:02:22.200
One leg forward, opposite leg back.
67
00:02:22.200 --> 00:02:23.295
Reach the arms.
68
00:02:23.295 --> 00:02:25.045
Pump up.
69
00:02:25.045 --> 00:02:27.000
Pull, pull, pull.
70
00:02:27.000 --> 00:02:31.254
So, you want to lift the leg all the way
up into the chest.
71
00:02:31.254 --> 00:02:35.788
Here's ten, nine, eight, seven, six, five,
72
00:02:35.788 --> 00:02:39.910
four, three, two, you got it, other side.
73
00:02:39.910 --> 00:02:43.400
Reset, arms lift, pull the leg in.
74
00:02:43.400 --> 00:02:47.379
Pull, so feel the weight on that front
heel.
75
00:02:47.379 --> 00:02:50.628
Up, pull, up, pull.
76
00:02:50.628 --> 00:02:51.795
Nice job.
77
00:02:51.795 --> 00:02:57.755
Ten, nine, eight, seven, six more five,
four.
78
00:02:57.755 --> 00:02:58.711
Pump it.
79
00:02:58.711 --> 00:02:59.545
Two.
80
00:02:59.545 --> 00:03:05.128
Awesome all right, one more exercise in
our first circuit.
81
00:03:05.128 --> 00:03:10.546
We'll go eight, seven, six, five, four,
here we go.
82
00:03:10.546 --> 00:03:11.480
High knees.
83
00:03:11.480 --> 00:03:13.876
Pump it up.
We're going up, we're going up,
84
00:03:13.876 --> 00:03:15.212
we're running it out.
85
00:03:15.212 --> 00:03:19.220
Ten, nine, eight,
86
00:03:19.220 --> 00:03:23.461
seven, six, run it.
87
00:03:23.461 --> 00:03:28.500
Five, four, three, two and
88
00:03:28.500 --> 00:03:33.545
shake it out, bounce it out.
89
00:03:33.545 --> 00:03:37.290
End of the first circuit right there,
we're going to repeat it.
90
00:03:37.290 --> 00:03:40.461
Relax the shoulders, take a breath.
91
00:03:40.461 --> 00:03:42.070
We'll go down to the floor.
92
00:03:43.654 --> 00:03:45.420
Three, two, let's go.
93
00:03:45.420 --> 00:03:48.671
Reset, 20 mountain climbers, run.
94
00:03:48.671 --> 00:03:53.147
19, 17, 16,
95
00:03:53.147 --> 00:03:58.628
14, 12, 10, 8.
96
00:03:58.628 --> 00:04:00.254
Six, keep it up.
97
00:04:00.254 --> 00:04:04.586
Four, two, nice.
98
00:04:04.586 --> 00:04:08.836
Relax, bounce it out, reset your form.
99
00:04:08.836 --> 00:04:13.325
So next move we're coming back to our
squats here in four, three,
100
00:04:13.325 --> 00:04:15.420
two separate and lets drop it.
101
00:04:15.420 --> 00:04:17.128
Down and up.
102
00:04:17.128 --> 00:04:18.760
Low.
103
00:04:18.760 --> 00:04:20.128
Sit.
104
00:04:20.128 --> 00:04:20.795
Awesome.
105
00:04:20.795 --> 00:04:22.003
So, watch your form.
106
00:04:22.003 --> 00:04:24.670
Be really clear here that you're not
rounding forward.
107
00:04:24.670 --> 00:04:26.400
You wanna keep the chest wide.
108
00:04:27.580 --> 00:04:29.128
Drop and press to the floor.
109
00:04:29.128 --> 00:04:30.795
Down.
110
00:04:30.795 --> 00:04:33.045
There's ten.
111
00:04:33.045 --> 00:04:34.545
Nine.
Eight.
112
00:04:34.545 --> 00:04:35.461
You got it.
113
00:04:35.461 --> 00:04:37.064
Seven.
114
00:04:37.064 --> 00:04:38.670
Six more.
115
00:04:38.670 --> 00:04:39.795
Five.
116
00:04:39.795 --> 00:04:40.711
Keep pushing.
117
00:04:40.711 --> 00:04:41.586
Four.
118
00:04:41.586 --> 00:04:43.170
Three.
119
00:04:43.170 --> 00:04:45.240
Last two.
120
00:04:45.240 --> 00:04:45.920
One.
121
00:04:45.920 --> 00:04:47.280
Recovery.
122
00:04:47.280 --> 00:04:48.560
All right.
Try not to take a break.
123
00:04:48.560 --> 00:04:49.840
Keep moving.
124
00:04:49.840 --> 00:04:54.263
We're going in ten, nine, eight,
125
00:04:54.263 --> 00:04:57.837
six, four, three leg pull.
126
00:04:57.837 --> 00:04:59.253
Let's set it up.
127
00:04:59.253 --> 00:05:02.378
One leg forward, light on the back foot.
128
00:05:02.378 --> 00:05:03.711
Extend the arms.
129
00:05:03.711 --> 00:05:08.420
20, 19, 18, awesome.
130
00:05:08.420 --> 00:05:11.878
Pull, pull.
131
00:05:11.878 --> 00:05:14.420
You have ten yep, nine, go eight.
132
00:05:14.420 --> 00:05:20.253
Seven, six, hang in there, four, two, swap
it.
133
00:05:20.253 --> 00:05:23.462
Set, reach back, arms up, let's do it.
134
00:05:23.462 --> 00:05:30.254
Pull, 18, 16, 14, move those arms.
135
00:05:30.254 --> 00:05:30.878
Pull.
136
00:05:30.878 --> 00:05:31.837
Nice job.
137
00:05:31.837 --> 00:05:36.844
Ten, nine, eight, six, five,
138
00:05:36.844 --> 00:05:41.171
four, three, two, relax.
139
00:05:41.171 --> 00:05:42.004
All right.
140
00:05:42.004 --> 00:05:43.336
Swing it out.
141
00:05:43.336 --> 00:05:47.962
Last part here, second circuit, final
push.
142
00:05:47.962 --> 00:05:51.211
So keep breathing, breathe.
143
00:05:51.211 --> 00:05:56.359
So next step last thing we're going to do
here is high knees we're going four,
144
00:05:56.359 --> 00:05:58.088
three, two, let's go.
145
00:05:58.088 --> 00:06:02.627
20, 18, 15,
146
00:06:02.627 --> 00:06:07.164
11, 8, 6, 4,
147
00:06:07.164 --> 00:06:10.961
3, 2, relax.
148
00:06:10.961 --> 00:06:13.253
And that's the last set here you guys.
149
00:06:13.253 --> 00:06:14.754
Take a deep breath.
150
00:06:14.754 --> 00:06:16.753
Finishing with core.
151
00:06:16.753 --> 00:06:17.836
Down to the floor.
152
00:06:17.836 --> 00:06:21.295
Four, three, two, let's do it.
153
00:06:21.295 --> 00:06:22.753
Final set.
154
00:06:22.753 --> 00:06:25.190
We're taking a full sit up here.
155
00:06:25.190 --> 00:06:28.860
Hands behind your head, sit down the
floor.
156
00:06:28.860 --> 00:06:30.720
Roll yourself back.
157
00:06:30.720 --> 00:06:33.795
Coming all the way up til our chest comes
towards our thighs.
158
00:06:33.795 --> 00:06:37.461
Lift, and relax.
159
00:06:37.461 --> 00:06:41.128
Lift, relax.
160
00:06:41.128 --> 00:06:45.336
Try not to pull on your neck on the way
up.
161
00:06:45.336 --> 00:06:47.629
Five more, we have ten total.
162
00:06:47.629 --> 00:06:51.620
Five, four.
163
00:06:51.620 --> 00:06:56.590
Using the upper and lower abs to get
yourself up.
164
00:06:56.590 --> 00:06:59.080
Two more, here's our final one.
165
00:07:00.280 --> 00:07:02.080
Flip, plank.
166
00:07:02.080 --> 00:07:03.670
So come on to the hands.
167
00:07:03.670 --> 00:07:07.730
Sink your hips low, your hands should be
right underneath your shoulders.
168
00:07:07.730 --> 00:07:09.130
Elbows are soft.
169
00:07:09.130 --> 00:07:11.100
We're holding, just stay right here.
170
00:07:11.100 --> 00:07:12.770
We'll take a 30 second hold.
171
00:07:12.770 --> 00:07:13.830
Wrap it up.
172
00:07:13.830 --> 00:07:16.990
Breathe.
So when I keep the hips low,
173
00:07:16.990 --> 00:07:21.540
relax to your thighs, try to balance your
shoulders
174
00:07:21.540 --> 00:07:26.820
right on top of your wrists, try not to
pipe the hips up, just keep pressing.
175
00:07:26.820 --> 00:07:31.140
You want to feel like you're using your
core to lift your body up and
176
00:07:31.140 --> 00:07:32.270
off of the floor.
177
00:07:32.270 --> 00:07:32.856
Hang with me.
178
00:07:32.856 --> 00:07:35.295
Awesome.
179
00:07:35.295 --> 00:07:38.461
You have five, you have four.
180
00:07:38.461 --> 00:07:39.712
You can do it.
181
00:07:39.712 --> 00:07:44.128
Three, two, and you made it.
182
00:07:44.128 --> 00:07:45.586
Excellent job.
183
00:07:45.586 --> 00:07:47.832
Go ahead and reach your arms back,
184
00:07:47.832 --> 00:07:52.950
I'm gonna take a stretch open up the tops
of the shoulders sink your arms back.
185
00:07:54.380 --> 00:07:54.880
Awesome.
186
00:07:56.760 --> 00:07:58.930
All right, let's stretch out the legs just
a little bit here.
187
00:08:00.220 --> 00:08:01.280
So step one, leg in front.
188
00:08:01.280 --> 00:08:05.390
We're gonna keep both of our legs straight
here, so toes point that way,
189
00:08:05.390 --> 00:08:08.870
back leg will turn out just a little bit,
and then lean forward.
190
00:08:12.500 --> 00:08:14.010
So you want to feel this in the front leg.
191
00:08:15.160 --> 00:08:18.250
And all we'll do is just gently walk
yourself forward.
192
00:08:18.250 --> 00:08:20.000
Turn your toes forward.
193
00:08:20.000 --> 00:08:22.300
And then keep walking over to the left.
194
00:08:22.300 --> 00:08:24.370
Toes point the opposite way.
195
00:08:24.370 --> 00:08:27.711
Try to angle your back heel down on the
floor.
196
00:08:27.711 --> 00:08:29.920
And fold over the front leg.
197
00:08:29.920 --> 00:08:33.003
[MUSIC]
198
00:08:33.003 --> 00:08:34.900
And then we'll bring it back to the
center.
199
00:08:36.160 --> 00:08:39.400
Take a little bend in your knees so you
can press your heels into the floor and
200
00:08:39.400 --> 00:08:42.830
then just slowly curve your way up, and
we'll open up the shoulders.
201
00:08:42.830 --> 00:08:44.810
Swing the right arm across.
202
00:08:44.810 --> 00:08:45.950
Hook under it with the left.
203
00:08:45.950 --> 00:08:47.337
Drop your arm down.
204
00:08:47.337 --> 00:08:49.753
[BLANK_AUDIO]
205
00:08:49.753 --> 00:08:51.170
And then we'll take the same thing, other
side.
206
00:08:51.170 --> 00:08:52.580
We'll wrap it up.
207
00:08:52.580 --> 00:08:53.920
Sweep it across.
208
00:08:53.920 --> 00:08:55.040
Pull your arm down.
209
00:08:58.610 --> 00:08:59.530
That's it, guys.
210
00:08:59.530 --> 00:09:01.730
All it takes is just a little extra effort
and
211
00:09:01.730 --> 00:09:04.600
a little extra time to make those minutes
count.
212
00:09:04.600 --> 00:09:07.045
And trust me, they go a long way.
213
00:09:07.045 --> 00:09:09.086
I'm Kara Liotta on HIIT This.
214
00:09:09.086 --> 00:09:10.586
Come on back for more.
215
00:09:10.586 --> 00:09:18.809
[MUSIC]