Intermediate Cardio

Kara Liotta

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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]