G’day everyone. Welcome back to another exercise video. What we are going to go
through today is a simple seated cardio workout. It's a high intensity interval training workout,
it's no feels, we are going to keep it simple. The main goal is to get that heart rate up,
and to give you all the benefits of this style workout. It's great for your cardiovascular
system, and also for weight loss, make sure you're warmed up, I will pop a link
to a warm-up video up here in the corner, also pop it down in the description box.
When you're ready, let's get into it, we are sitting up nice and tall, the timer's behind the
camera, I will keep looking up behind the camera. We are going to get started in five seconds,
getting ready in that upright posture, three seconds before we get into it,
and then we are going through ten rounds. Let's go, feet out in front, just stepping like this,
we are going to do thirty seconds on thirty seconds rest, just keep stepping out. The
more rounds you do, it is going to get more difficult, as you start fatiguing,
got five seconds to go, and that's the first round done, and three, two, and one, excellent work.
Slouching over, now you have thirty seconds rest, this is what high intensity interval training is,
it's thirty seconds of high intensity, and then it's thirty seconds rest. I’m going
to increase the intensity as we go along, let's get back up in that upright posture,
and you're just going for the set time. If you can't keep up with my foot movements,
just keep going as best as you can, three seconds we are getting back into it, back into the
foot movements, let's go. Tapping that heel down, thirty seconds that's it, bring those legs out,
excellent work. Now use those arms punching out in front, maintaining that upright posture,
that's it, punching those arms out, fifteen seconds, great work.
This is the second round, we are doing ten of these rounds for ten minutes,
got three seconds to go, and one, excellent work, slouching over, resting,
taking a breath in, and out, that's it.
Remember ten rounds, just relaxing now, let's get back in that upright posture.
What we are going to do now is some running on the spot, we are going to do that for thirty seconds,
going as quick as you can, five, four, three, two, one, let's go. Running on that spot, pumping
those legs, pumping those arms, we are going to do that for thirty seconds. We've done ten seconds,
we are going to keep that going as fast as you can on the spot,
that's it, big smile on the face, I know you're enjoying this exercise,
ten seconds to go, keep those legs pumping, keep those arms pumping,
excellent work, and five, four, three, two, one, great work. Relaxing, slouching over,
done three rounds, now done well so far. If you can't keep up with the ten rounds that's fine,
do as many rounds as you can. Keep note and then you can increase it as you start to get fitter,
when you stay consistent with the exercise. Getting back up in the upright posture,
we are going to go back into that running on the spot for thirty seconds,
and let's go. Running on the spot, pumping those legs pumping those arms,
going as quick as you can, that's it, in that upright posture, don't slouch over
keep everything up, you're working that core as well, that's it. Let's go a bit quicker,
keep those legs pumping, keep those arms pumping, down fifteen seconds,
that's it. Keep it all going doing, excellent job,
let's keep going five more seconds, and three, two, one, excellent work. Shaking out those legs,
shaking out those arms, taking a deep breath in, gentle breath out, relaxing your body,
coming back up into that upright position. We are going to do the step out now with some punching,
and then we are going to get in the marching. We are going to do all three in this next one,
so let's go. Stepping out, let's bring the arms in as well
see we are going to do this for twenty seconds, then we are going to do ten seconds of marching
that's it excellent work. Five more seconds of this, and then into that running not marching
running on the spot. Let's go running, pumping those legs, pumping those arms, going as quick
as you can, pretend like you're running a race you're trying to get in front of someone,
that's it, excellent work, and relax, great work. Slouching over, taking a gentle breath in,
coming up, and breathing out, you're halfway, you've done excellent work,
fifteen seconds to go, we are getting into the sixth session, we are going to do that again
with the legs and the hands, and then the running five seconds. Getting ready to go, you can do it,
and let's go, tapping those legs out, doing the arms as well in that upright posture,
you have twenty seconds and then into the running at the end.
Keep that going, don't give up, you've got this. I’m sure you can feel those lungs moving,
your muscles moving as well, let's get into that running going as fast as you can, go, go, go, push it in,
put it in, I should say keep going, push and three, two, one, great work. Slouching over,
taking a deep breath in, and out, shaking out those legs, again shaking out those arms,
fifteen seconds getting ready to go.
What we are going to do now is the running on the spot for thirty seconds.
Let's go, running as fast as you can, thirty seconds, keep those legs pumping,
focus on those legs, focus on those arms as well, that's it. Keep it going,
done ten seconds, going to go for the full thirty seconds, fifteen seconds in,
keep it going don't give up, keep those legs pumping, keep those arms pumping as well, and
five seconds to go, five, four, three, two, one, great work. Taking a deep breath in, and out,
just relaxing, coming back up and down. What we are going to do in the next one, is stepping
those legs out. We are going to do the punching as well, we are just going to do that for the full
session. We are going to go a bit faster with it, three, two, one, let's go. Pumping those legs out,
don't give up, let's keep it going, you're all doing excellent work to get this far. Let's
bring the arms into it, let's go a bit quicker, thirty seconds, you've got this you can do it,
that's it, keep it going, don't have much to go after this. You're on the back end of the
exercise, ten seconds to go, let's go a bit faster, maintaining that upright posture,
great work, three seconds to go, and three, two, one, great work. Relaxing, slouching over,
taking a deep breath in, coming up, shoulders back and down, breathing out.
This time we are just going to do the punching,
and do that for thirty seconds, and I’m going to mix it up with a few other exercises.
Getting those arms working, five seconds in that upright posture.
Let's go, punching out going as fast as you can you, match my punches or
you can even go a bit quicker, but just doing the exercise for thirty seconds,
that's it excellent work. Punching those arms out, now let's just do some arm rolls like this,
the last fifteen seconds, then slouch over, excellent work. Keep that head up, you've
got this, keep it going, and stop, excellent work. Relaxing, coming back up, shoulders back and down,
so what we are going to do now is all of those in the next thirty seconds.
We are going to do the legs and we are going to do the arms, we are going to put that together
and then we are going to do the running on the spot. Make sure you keep up the exercise,
doing your best for the thirty seconds, you don't need to match my movements,
now let's go. In that upright posture, punching the arms out, that's it.
Keep it going let's bring the legs into it as well, that's it. Keep it going,
now just doing the legs, holding your arms up that's it, and let's go running on the spot
as fast as you can. Keep going, keep going, keep going as fast as you can, keep it going in, three,
two, one, excellent work. Relaxing, taking a gentle breath in and out,
we've got one more session to go, and we are all done for today. You've done excellent work
getting this far. Let's just put it in for the last session, fifteen seconds to go, let's get
into that upright posture, we are going to end with fifteen seconds of running on the spot.
We are going to do five seconds punching, and then we are going to get last ten seconds
running on the spot, three, two, one, let's go. Pumping those legs,
pumping those arms as quick as you can, you can go faster, moving everything as fast as you can,
let's keep it going five more seconds of this, we are going to get into some punching, that's it,
excellent work. Keep that body upright, now into the punching, those arms out
as fast as you can, that's it. Now let's get back into the running,
almost done for today, keep it going, put it in, put it in for the last five seconds, you can
do it, and three, two, one, great work. Taking a gentle breath in, and a nice relaxing breath out,
just slouch over, sitting back in your chair, just let everything relax, shaking out those legs,
coming back up. Let's do some shoulder rolls again, three,
two, one, sitting back, taking a gentle breath in, relaxing breath out, straightening up those legs,
letting everything relax, allowing that heart to come down,
if you've got a bottle of water having a sip of your water,
shaking out those legs again just close our eyes, taking a gentle breath in, relaxing breath out,
and we are all done for that HIIT style workout. Sit here for as long as you want to, your body or
your heart rate starts to come down. You did an excellent job following along to that workout, if
you do stay consistent with this video today, you will see your cardiovascular fitness improved, it
is also a great exercise video to do combined with a healthy diet for weight loss. Stay consistent
with this exercise video and you will see the results. I will catch you again soon for more
exercise videos, if you do want a free exercise eBook to help you improve your health and fitness,
head over to morelifehealth.com and sign up to the mailing list and I will send you a copy of that.
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channel for regular exercise videos to help you improve your health and fitness. I will catch you
again soon for more exercise videos, keep moving, stay happy, and I will catch you next time.