CARDIO WORKOUT FOR BEGINNERS From Home In 10 Minutes | Lockdown Workout No Equipment | HealthifyMe

Summary

Join Jay for a beginner-friendly cardio workout by Healthify Me, featuring six exercises: high knees, spot jumps, mountain climbers, jumping jacks, squat jumps, and modified burpees, each for 45 seconds. This workout is suitable for all levels and can be intensified for more experienced individuals. Healthify Me offers a range of health and fitness content, including diet plans, nutrition tips, and advice on managing medical conditions. Follow their channel for comprehensive health guidance.

Takeaways

• 🏃‍♂️ **Beginner-Friendly Cardio Workout**: The session is designed for beginners looking to start their fitness journey.
• 👟 **Six Exercises Included**: The workout consists of six hand-picked exercises targeting the whole body.
• 🕒 **45-Second Intervals**: Each exercise is performed for 45 seconds to maximize efficiency.
• 📢 **New Content Announcement**: Healthify Me is creating new content and encourages viewers to follow their channel for updates.
• 🎵 **Musical Accompaniment**: The workout is accompanied by music to keep the energy up.
• 🔔 **Notification Prompt**: Viewers are reminded to hit the bell button to stay updated with new videos.
• 🌟 **Full Body Warm-Up**: Spot jumps are highlighted as a great full body warm-up exercise.
• 🧗‍♂️ **Lower Core Focus**: Mountain climbers are emphasized for their benefits to both cardio and lower core strength.
• 🤸‍♀️ **Variety of Movements**: The workout includes a mix of movements like jumping jacks and squat jumps for a well-rounded routine.
• 💪 **Modified Burpees**: The final exercise is a scaled-down version of burpees, making it accessible for beginners.
• 📈 **Progression Suggestions**: The trainer suggests repeating the workout multiple times a week and increasing intensity for progress.
• 🥗 **Nutrition and Recovery Tips**: Advice on protein intake, sugar control, hydration, and rest is given to support workout results.

Q & A

Who is the trainer leading the cardio workout in the script?

The trainer leading the cardio workout is Jay.

What type of workout is being described in the script?

The script describes a beginner-friendly cardio workout designed to work on the entire body.

How long is each exercise in the workout session?

Each exercise in the workout session is performed for 45 seconds.

What is the first exercise mentioned in the workout routine?

The first exercise mentioned is high knees.

What is the purpose of the channel 'Healthify Me' as described in the script?

The purpose of 'Healthify Me' is to guide viewers with their health journey, including weight loss, diet plans, nutrition tips, and handling medical conditions like diabetes, thyroid, and hypertension.

What is the second exercise that Jay demonstrates in the workout?

The second exercise demonstrated is spot jumps.

What does Jay suggest for those who have experience in fitness and want to increase the intensity?

For those with fitness experience, Jay suggests increasing the intensity to make the workout more challenging.

What is the fourth exercise in the sequence of the workout?

The fourth exercise is jumping jacks.

How often should the workout be performed according to the script?

The workout should be performed three to four times a week for a month.

What is the final exercise of the workout routine?

The final exercise is a scaled-down version of the burpee.

What additional advice does Jay give regarding diet and rest after the workout?

Jay advises having plenty of protein, keeping sugar under control, drinking plenty of water, and getting sufficient rest to let the body recover.

Outlines

00:00

🏋️‍♂️ Cardio Workout Introduction

Jay, the trainer from Healthify Me, welcomes viewers to a beginner-friendly cardio workout session. He introduces six exercises designed to work the entire body. Jay encourages both beginners and experienced individuals to participate, with the latter able to increase the intensity for a more challenging workout. He also invites viewers to follow the channel for new content, including health tips, diet plans, and guidance on medical conditions like diabetes, thyroid issues, and hypertension. The workout begins with high knees, performed for 45 seconds, followed by a reminder to follow the channel for updates.

05:03

🔥 Progressing Through Exercises

The script continues with the second exercise, spot jumps, also set for 45 seconds. Jay demonstrates the movement and motivates the audience. After completing spot jumps, he transitions to the third exercise, mountain climbers, emphasizing its benefits for both cardio and lower core strength. The fourth exercise, jumping jacks, is introduced with a demonstration and a 45-second timer. Jay uses this segment to remind viewers about the channel's new content and encourages subscription. The fifth exercise, squat jumps, combines squatting with jumping and is also performed for 45 seconds. The session concludes with a modified burpee, avoiding full chest touches to the floor, and another 45-second interval.

10:05

🌟 Finalizing the Workout and Encouraging Engagement

Jay wraps up the beginner cardio workout, suggesting that viewers incorporate it into their personal fitness routines, repeating the session three to four times a week for a month. He advises on increasing the number of rounds and intensity as per individual fitness levels to burn more calories and build strength. Jay emphasizes the importance of protein intake, sugar control, hydration, and sufficient rest for recovery. He invites feedback in the comments and promotes the channel for more content on workouts, diet plans, weight loss, and medical wellness. The script ends with a call to action for viewers to like, share, save, and subscribe to the Healthy Family YouTube channel, and to hit the bell icon to stay updated.

Keywords

💡Cardio workout

A cardio workout refers to a type of exercise that raises your heart rate to improve your cardiovascular fitness. In the context of the video, it is a series of exercises designed to get the heart pumping and lungs working, which is beneficial for overall health and fitness. The script mentions a 'cardio workout for beginners' which includes exercises like high knees and jumping jacks to get the blood flowing and the heart rate up.

💡Beginners

Beginners are individuals who are new to a particular activity or skill, such as fitness training. The video is tailored for this audience, offering simplified explanations and modifications to make the exercises accessible. The trainer, Jay, explicitly addresses 'beginners' and suggests that those with more experience can increase the intensity of the workout.

💡Intensity

Intensity refers to the level of effort or vigor put into an exercise. In the script, it is mentioned that experienced individuals can increase the intensity to make the workout more challenging. This could mean doing more repetitions, reducing rest time, or performing the exercises with greater force or speed.

💡High knees

High knees is a common cardio exercise where individuals lift their knees as high as possible in a running motion. It is used in the video as the first exercise to warm up the body and get the heart rate up. The script instructs viewers to lift their knees 'as high as you can' for 45 seconds.

💡Spot jumps

Spot jumps are a form of plyometric exercise that involves jumping straight up and down in one place. They are highlighted in the video as a 'great full body warm up' and are performed for 45 seconds to increase heart rate and engage multiple muscle groups.

💡Mountain climbers

Mountain climbers are a bodyweight exercise that mimics the movement of climbing a mountain. They are mentioned in the script as beneficial for both cardio and lower core strength. The exercise involves alternating legs in a running motion while in a plank position.

💡Jumping jacks

Jumping jacks are a classic calisthenics exercise that involves jumping to a position with the legs spread wide and the hands touching overhead, then jumping back to a position with the feet together and the arms at the sides. The script describes them as a 'great whole body cardio movement' and part of the workout routine.

💡Squat jump

A squat jump is a compound exercise that combines a squat with a jump. It is used in the video as the fifth exercise, aiming to work both the lower body and the cardiovascular system. The script instructs viewers to 'cheer down, and up' for 45 seconds to perform the squat jump.

💡Burpee

A burpee is a full-body,高强度, and high-intensity exercise that combines a squat, a push-up, and a jump. In the video, a scaled-down version is used where participants do not touch their chest to the floor, making it more beginner-friendly. It is the final exercise in the workout and is performed for 45 seconds.

💡Protein

Protein is an essential nutrient that is crucial for muscle growth and repair. In the script, it is mentioned as part of a healthy diet plan, especially important after a workout to aid in muscle recovery and growth. The trainer advises viewers to 'have plenty of protein' to support their fitness goals.

💡Rest

Rest is the period during which the body recovers from physical exertion. It is highlighted in the script as important for allowing the body to recover and repair muscles after a workout. The trainer emphasizes the need for 'sufficient rest' to optimize the benefits of the exercises performed.

Highlights

Welcome to the beginner's cardio workout by Healthify Me

Jay, the trainer, introduces six hand-picked exercises for a full-body workout

The workout is suitable for beginners and can be intensified for experienced individuals

Healthify Me is creating new content, including diet plans and medical condition management

High knees exercise starts the workout, to be done for 45 seconds

Spot jumps are the second exercise, also for 45 seconds

Mountain climbers target both cardio and lower core strength

Dropping jacks are a full-body cardio movement

Squat jumps combine a squat with a jump for a dynamic exercise

Scaled-down burpees are the final exercise, omitting the chest-to-floor movement

The workout is designed to be repeated 3 to 5 rounds for increased intensity

Nutrition tips are provided, emphasizing protein intake and sugar control

The importance of hydration and rest for recovery is highlighted

Healthify Me encourages feedback on the workout in the comments

The channel offers more content on workouts, diet plans, weight loss, and wellness

The video is to be liked, shared, and saved for later viewing

A call to action for subscribing to the Healthify Me YouTube channel and turning on notifications

Transcripts

what's up athletes how are you doing

welcome to this exciting cardio workout

for beginners by healthify me

my name is jay i'll be your trainer for

today's session taking you through this

cardio workout

i've brought you six hand-picked

exercises for today's workout

it's going to work on your entire body

and do wonders for you

this workout is good for beginners who

want to begin their fitness journey

and those of you who have some

experience in fitness you guys can

increase the intensity a little bit

making it more challenging for you

before we move any further let me tell

you that we have just begun creating new

content

if you have not yet followed our channel

go and hit the bell button and stay

tuned to healthify me

hey guys let's begin this workout with

high knees we're going to be doing 45

seconds for all the exercise today

starting with high knees so you're going

to start off here just lifting your

knees up

as high as you can let's start off now

for 45 seconds

[Music]

so

hey guys that was the end of haines good

job so far

before we move any further let me tell

you that we have just began creating new

content

and we'll be uploading these videos in

the coming weeks healthy family is going

to be the perfect companion to guide you

with your perfect health

whether it's to lose weight do a diet

plan

nutrition tips or handle medical

conditions like diabetes thyroid and

hypertension

or even build muscle and get in the

perfect shape if you have not yet

followed our channel

go and hit the bell button and stay

tuned to healthy his youtube channel

[Music]

okay guys let's move into the second

workout now spot jumps for the next 45

seconds

this is a great full body warm up i'm

just going to show you how to do it

on the spot 45 seconds so let's start

off now

in three two and start off

[Music]

nice work guys good job we're done with

spot jumps now

hey guys we're going to move on to the

third exercise now mountain climbers

a great exercise for your cardio as well

as your lower core

so to begin you start from a flank and

you're going to

kick your legs in front just like this

or a little quicker if possible so we're

going to do this now for 45 seconds

again

beginning in three two

and start off

[Music]

so

work guys and we're done with the

mounting cameras

good job

on to the fourth exercise now dropping

jacks a great whole body cardio movement

again

i'm just going to show it to you before

we begin

just like that nice and simple 45

seconds again

on my cue we'll start in three

two and begin

[Music]

[Music]

so

and that's it guys good job on the

jumping jacks

nice work before we move any further let

me tell you that we have just began

creating new content

and we'll be uploading these videos in

the coming week healthy farming is going

to be the perfect companion to guide you

with your perfect health

whether it's to lose weight do a diet

plan

nutrition tips or handle medical

conditions like diabetes thyroid and

hypertension

or even build muscle and get in the

perfect shape if you have not subscribed

go and hit the subscribe button press

the bell icon and stay tuned to healthy

family's youtube channel

let's move on to the next exercise

[Music]

let's begin with the fifth exercise now

which is a squat jump

it's a combination of a squat along with

a jump

so just cheer down

and up we're going to do the same thing

now 45 seconds once again

let's start off now in three

two and begin

[Music]

nice workers tower styling now we're

gonna move on to the last and the sixth

exercise

[Music]

the last and final exercise we're gonna

move to is a scaled down version of the

burpee

so you're not going to touch your chest

to the floor let me just show you one

so we're going to do that once again 45

seconds

on my cue let's start off now in three

two and start off

[Music]

[Music]

and that's it guys nice work last

exercise done as well

good job cardio workout for beginners is

done

add this your own personal failures and

come back and do this workout

three to four times a week for a month

you can repeat the number of rounds for

three to five rounds

and increase the intensity as per your

choice this

will help you burn more calories get

cleaner and stronger whenever you're

working out

make sure you have plenty of protein

keep your sugar under tubs

drink plenty of water and make sure you

get sufficient rest

to let your body recover let us know in

the comments below on how you found the

workout

and stay tuned to the healthy farming

youtube channel for more content on

workouts

diet plans weight loss medical wellness

and much more

like this video share it with your

friends and family save the video in the

watch later tab

and create a personal playlist for

yourself subscribe to the healthy family

youtube channel if you haven't

hit the bell icon if you haven't missed

it and stay tuned for more videos

thank you for watching

you