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.
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[SOUND] Today we're pumping up that heart
rate with some serious cardio.
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We're gonna hit it hard and we're gonna
hit it smart.
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[MUSIC]
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Hey guys, I'm Kara Liotta and
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I've created this special workout for all
of you cardio lovers out there.
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We'll do a circuit of four exercises,
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20 times each, with an active recovery of
jogs in between.
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We'll do the circuit two times and finish
it up with some sit-ups and
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a plank to really engage the core at the
end.
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Great.
All right.
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Here we go.
So, let's get
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started with some jogs in place.
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So, this is our active recovery.
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Just kind of use this to warm it up.
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You're just switching your weight, one
foot to the other foot,
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pump the arms a little bit, get the blood
flowing, and just get moving.
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Eight more, seven, six, five, four, three,
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we're going down to the floor here,
mountain climber.
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So, first part of our circuit, hands press
onto the floor,
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belly lifts up, pull the knee in, and in.
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Let's go 20.
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20, 19, 18, 17, 16, 15,
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14, 13, 12, 11, 10.
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Run it out.
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Lower abs lift.
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Last five, four, three, two and one.
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All right.
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Pick it back up, and guess what?
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Active recovery.
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So, switch the weight side to side.
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Try to keep your arms moving.
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Just eight.
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Six.
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Awesome, you guys.
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Four, three, squats are coming up next.
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Separate the legs.
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Knees fold over your toes.
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Drop, lift, down and up.
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So chest is wide.
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You're trying to get nice and low here.
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Press, sink down, low, so feel the weight
at the backs of legs.
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Shoulders stay back.
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Chest wide.
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We're half way through.
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Ten.
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Nine.
Nice and low.
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Eight.
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So you want to push the heels into the
floor on the way up.
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Six.
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Here's five.
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Just four.
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Oh yeah.
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Three more.
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Two.
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Active recovery's coming up.
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Let's do it.
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So run it out side to side.
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Pump the arms.
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This will get the legs moving.
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Relax the shoulders.
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Here's eight.
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Keep moving.
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Six.
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Just four.
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Three, we've got a leg pull coming up.
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One leg forward, opposite leg back.
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Reach the arms.
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Pump up.
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Pull, pull, pull.
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So, you want to lift the leg all the way
up into the chest.
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Here's ten, nine, eight, seven, six, five,
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four, three, two, you got it, other side.
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Reset, arms lift, pull the leg in.
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Pull, so feel the weight on that front
heel.
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Up, pull, up, pull.
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Nice job.
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Ten, nine, eight, seven, six more five,
four.
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Pump it.
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Two.
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Awesome all right, one more exercise in
our first circuit.
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We'll go eight, seven, six, five, four,
here we go.
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High knees.
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Pump it up.
We're going up, we're going up,
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we're running it out.
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Ten, nine, eight,
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seven, six, run it.
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Five, four, three, two and
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shake it out, bounce it out.
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End of the first circuit right there,
we're going to repeat it.
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Relax the shoulders, take a breath.
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We'll go down to the floor.
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Three, two, let's go.
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Reset, 20 mountain climbers, run.
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19, 17, 16,
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14, 12, 10, 8.
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Six, keep it up.
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Four, two, nice.
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Relax, bounce it out, reset your form.
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So next move we're coming back to our
squats here in four, three,
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two separate and lets drop it.
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Down and up.
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Low.
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Sit.
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Awesome.
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So, watch your form.
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Be really clear here that you're not
rounding forward.
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You wanna keep the chest wide.
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Drop and press to the floor.
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Down.
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There's ten.
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Nine.
Eight.
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You got it.
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Seven.
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Six more.
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Five.
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Keep pushing.
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Four.
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Three.
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Last two.
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One.
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Recovery.
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All right.
Try not to take a break.
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Keep moving.
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We're going in ten, nine, eight,
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six, four, three leg pull.
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Let's set it up.
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One leg forward, light on the back foot.
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Extend the arms.
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20, 19, 18, awesome.
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Pull, pull.
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You have ten yep, nine, go eight.
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Seven, six, hang in there, four, two, swap
it.
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Set, reach back, arms up, let's do it.
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Pull, 18, 16, 14, move those arms.
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Pull.
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Nice job.
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Ten, nine, eight, six, five,
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four, three, two, relax.
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All right.
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Swing it out.
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Last part here, second circuit, final
push.
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So keep breathing, breathe.
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So next step last thing we're going to do
here is high knees we're going four,
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three, two, let's go.
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20, 18, 15,
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11, 8, 6, 4,
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3, 2, relax.
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And that's the last set here you guys.
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Take a deep breath.
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Finishing with core.
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Down to the floor.
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Four, three, two, let's do it.
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Final set.
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We're taking a full sit up here.
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Hands behind your head, sit down the
floor.
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Roll yourself back.
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Coming all the way up til our chest comes
towards our thighs.
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Lift, and relax.
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Lift, relax.
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Try not to pull on your neck on the way
up.
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Five more, we have ten total.
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Five, four.
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Using the upper and lower abs to get
yourself up.
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Two more, here's our final one.
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Flip, plank.
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So come on to the hands.
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Sink your hips low, your hands should be
right underneath your shoulders.
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Elbows are soft.
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We're holding, just stay right here.
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We'll take a 30 second hold.
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Wrap it up.
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Breathe.
So when I keep the hips low,
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relax to your thighs, try to balance your
shoulders
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right on top of your wrists, try not to
pipe the hips up, just keep pressing.
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You want to feel like you're using your
core to lift your body up and
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off of the floor.
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Hang with me.
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Awesome.
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You have five, you have four.
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You can do it.
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Three, two, and you made it.
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Excellent job.
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Go ahead and reach your arms back,
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I'm gonna take a stretch open up the tops
of the shoulders sink your arms back.
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Awesome.
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All right, let's stretch out the legs just
a little bit here.
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So step one, leg in front.
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We're gonna keep both of our legs straight
here, so toes point that way,
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back leg will turn out just a little bit,
and then lean forward.
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So you want to feel this in the front leg.
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And all we'll do is just gently walk
yourself forward.
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Turn your toes forward.
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And then keep walking over to the left.
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Toes point the opposite way.
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Try to angle your back heel down on the
floor.
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And fold over the front leg.
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[MUSIC]
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And then we'll bring it back to the
center.
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Take a little bend in your knees so you
can press your heels into the floor and
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then just slowly curve your way up, and
we'll open up the shoulders.
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Swing the right arm across.
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Hook under it with the left.
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Drop your arm down.
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[BLANK_AUDIO]
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And then we'll take the same thing, other
side.
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We'll wrap it up.
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Sweep it across.
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Pull your arm down.
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That's it, guys.
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All it takes is just a little extra effort
and
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a little extra time to make those minutes
count.
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And trust me, they go a long way.
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I'm Kara Liotta on HIIT This.
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Come on back for more.
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[MUSIC]