30-Minute Cardio Workout with Warm Up - No Equipment at Home | SELF (Part 1)

30-Minute Cardio Workout with Warm Up - No Equipment at Home | SELF (Part 1)

hey guys it should go Haseeb Yousaf I'm here with my buddy Reece and we're gonna lead a phenomenal workout powered by self now the workout involves two circuits the moves are star jumps fast feet high knees power jacks toe touches walk outs squats jumping lunges and London bridges we're gonna first start with a warm-up so let's get started you ready Reese all right first move toe touches here we go thirty seconds of peace here guys keep it up keep it up all right halfway through let's keep on going you want to stay low engage that core toe to toe seven seconds left moving right into skaters so get ready for it here we go skaters keep it up chest up guys keep the core nice and tight opposite foot kick him right back there you go.

 We're halfway through already let's go coming up next we've got somebody squats to stay with us in three two one here we go buddy squats shoulder with the pot goes you wanna make sure you squeeze the glutes up top shoulders back hinging at the hips yep good guy I'm gonna turn give you a different direction again hips go back hinging at the hips so the deep is you can't squeeze the gluts up top there we go almost done Reese is looking good here you go we got to move right here into mountain

climbers in three two one take to your mat here we go mountain climbing keep your core nice and engaged showed it should be right over your hands this is a really tough one guys tikki stick with me almost some without fuss around warmups don't forget to breathe ten seconds left here we go in seven six five four three two one finish up we got 15 seconds rest before we go right into the second round breathing how are you doing really good laughs myself alright here we go second round in three seconds guys starting with a toe touch here we go like I say smile guys would you smile and let's get a whole lot easier life included through it you want to find your own pace to you guys it's just the warmup just get the blood flowing circulation going here we go nine seconds left.

We go right into our skaters oh that's good you go skaters don't forget to breathe and smile everybody's looking Craig come on guys almost done here halfway through already ten seconds we got squats coming up next five more here we go now into a squat shoulder-width apart let's do it again there we go nice and deep squeeze glutes up top I'm gonna slow it down a little breathe and smile hips back hips back in nice and deep do not forget to squeeze the gluts up top whew ten seconds left almost done guys by seconds means our mountain climbers there we go last one to the ground mountain climbers with thirty second let's go Reese don't forget to breathe guys and smile if

you have it here we go halfway through ten seconds left and four three two wide here we go till your feet how you doing Chris go warm up done circulations moving we're gonna go right into our workout circuit one of two which will do three times over starting with the star jumps alright start low power out let's go here we go guys nice plan metric move anything Clio is gonna require a jump alright engage that core come in arms out wide here we go also from a different angle here we go modification right opposite side five seconds left here we go right into five feet so nice and quick hands up modification you can slow it down a little bit but keep your feet directly underneath you a

nything out here messes with your speed so right here Reese you got 15 seconds left man let's go whoo don't forget to breathe leaning over just slightly for stability guys hey seconds left five four three two one moving on to high knees guys find a good pace now I call these high knees because we're driving on knees nice and hot so this here not high knees this here high knees perfect modification right nice much so my reach is doing regular foam I'm gonna do a modification which is just a macho right serve right back in we go on we're heating it out we go out we got five seconds left three two one moving right into power jacks Satyan we're gonna come out so with a jumping jack combined with a squat alright so I wanna make sure your chest is up high right it's got a nice and deep finishing up strong guys the big girl without 15 seconds left you'll see he that reaches a little perfect foam he's squatting nice and deep he's feeding outside his shoulders arms up right above his head chest is up core is engaged perfect Rhys let's finish with you five seconds left to one moving riding it's a toe touch now we've done this now warm up we're gonna come outside our shoulders right stay low it's like bending the knee just so you can power off each foot dressed up I'm swinging and remember don't forget to breathe guys we're almost done with our first circuit and notice again he's nice and bent at the knees chest up core is engaged doing well all but five seconds left finish strong here we go there we go guys stuck up one complete doing well we got 45 seconds rest here to calm the body down deep breaths in and out grab some water I know Rhys you deserve one - we're gonna sip we're gonna choose that's good thirty seconds left guys we're gonna move right into our second circuit okay again another five moves here so we're gonna take advantage of this time cool down the buddy go down the mine get ready for that second circuit we have ten seconds left before we go into our first move which is star jumps we've done before okay getting ready in three two one stop here we go thirty seconds of the clock right now remember this fear is hid training it is not meant to be that easy all right because it's easy we didn't want it in the first place okay good engage that core come deep there we go nice good work we all have ten seconds left all right here we go Reese is doing cooling we step aside spotlights on him perfect we got two seconds we're moving to walk out so take to the side of your mat right engaging core coming down then come right back Reese using those hands stand up straight and again cool it's nice and tight perfect stand back up you notice there's no bending my knees I'm using my call to really engage Reese is gonna come on give me a modified version push-up