20 Min Cardio Workout // Fat Burning Cardio // Lose Fat Fast

20 Min Cardio Workout // Fat Burning Cardio // Lose Fat Fast


(upbeat music) – Hey guys I’m Julia Bognar
and we are about to do a 20 minute cardio workout. We’re gonna do some kicking,
some punching, just having fun. You want to keep your heart rate up but you want to be able to still breathe. So it’s not like that intense
plyo short bursts of energy, it’s more about endurance. So we’re going to go nice
and steady 20 minutes, breathing, having fun. If it gets too much, you can march it out, you can take it to a shuffle,
but just keep moving. That’s the point here. So let’s go, we’re going
to take a deep breath. Inhale get all that air, exhale
shake it down and get ready. Here we go, a little shuffle side to side. Good, so ready bring your arms in. We’re going to do a little
step punch, step hit. Hit, good, so nice and easy, not starting with a whole
lot of balancing yet. Exhale as you punch,
adding a little twist, and hit, hit, good. Stay with it, ready to
turn this into a hook. So you’re going to bring
your back leg forward like you’re stomping on a bug. Hit, bring that arm all the
way around, all the way over. Twist and twist, bring
that arm up, hook, hook. So let me show you from the
other side, looks like this. Hit stomp hit, hit yeah. Nice, using your obliques, using your arms getting your whole body moving. Good, for four, three,
two take it to a shuffle side to side speed bag arms. So tiny little circles with your fists. Nice and small not just
letting them float around, nice and tight. Moving with intention
bring it to the other side. Shoulders down so not crunched
up, just nice and low, fists right about at your
forhead and nice and fast. Then finally bring them forward. You can keep them lower maybe take them higher, nice and quick. Here’s four, three, two
good take it to one side we’re just going to jab. Hit, bring your elbow all the way back in. So pull it back in it
and bring it back, yeah. Good other arm stays high. Nice job, four, three we’re going to cross with that back arm, twist, hit. So I’m going to move a
little bit, watch how my heel comes up, stay low
keeping it nice and quick. Cardio you got to get your heart rate up. I’m still breathing. Good four, three, two
putting those together, left right hit hit hit
hit, breathe breathe. Step, nice, you guys are doing great. We’re gonna pick it up. We’re going to do a left
right and a hop hop back. Left right and hop hop. And hop hop, hit hit hop hop. Looks like this from the
side, hit hit, hit hit, nice. How you doing, breathe. Adding that little bounce, staying on the balls of your feet. Four and three, here’s two and one, nice. Shuffling it around, we are going to lead with the other arm this time. So we’re just gonna start
with that jab, hit hit hit. I’m going to turn so you can
see a different angle here. Bring your whole arm back. A lot of times people keep their elbow out you want to bring it back, hit hit. Good four, three, two you’re going across now that back and arm. Twist, watch my back heel this is where I get the
power in that pivot. Hit, yeah so if I was
going to forward right, hit the screen people. Hit, three, two put it
together double time. Hit hit hit hit, I step with the same leg as the arm I’m punching. Right arm right leg,
left arm and left leg. Yeah, keep locking stay low. Four, three we’re going
to go hit hit hop hop, hit hit hop hop. Hit hit, nice and low, hop it back. Stay on the balls of your feet. Do you want to hit me,
turn towards the screen. One, two, hop it back. Nice, give me four, hop back three. Here’s two, one more. Good we’re going to go jab and a jack. Jab other side, jack. One jab, and jack, good job. Jack it up, you guys are doing great. Good here’s four, three,
two, good we’re just going to add some knees right here. Reach knee, knee, you can add a hop here. From the side you can see
I’m hopping or just stepping. If you’re stepping doesn’t mean
you’re not working as hard. You are reaching, stretching
big range of motion. Hold those knees, let’s
take it side to side. Pull, pull like you’re
grabbing your opponent. Bring his head to your knee, right. But with love right, we’re
not hurting people here. Keep going four, three, two good. So we’re going to add some
step hooks moving backwards a little bit because we’re
going to add those four knees, four hooks right here. Four, three, two, step back hook. Hook, hook, hook take it up. Knee and hook, exhale good. Hop it up, two more after this. One more, knee and hook, good. Just some front kicks, alternate. Kick kick from the side
you’ll see I’m leaning back so I’m not coming into the kick this way. Lean back, engage your core. Kick, here’s eight, seven,
six, five, four, three. Side to side kick, drop
your toe, toe is down. Hit lean to the opposite side. Again from the side or take it forward. And kick, good here’s eight,
seven, six, five, four, three. We’re kicking back, so
right here back kick. Back hitting with the bottom of your foot. Yeah kick, if you need to
slow it down no problem. Do what feels good for you. Eight, seven, six, five, four, three, two. Shuffle it out, good job we’re gonna put those
three kicks together. One side, front side back tap down. It’s front side back tap down. Front side back tap down. One, two, you can add a hop. Hop kick kick down. Two more, front side back tap down. One, two right away next side. Front side back tap down. Yeah, tap down, kick side
kick, back kick and down. Two more, front side back. Down one more, good. Shuffle it out, nice job. We’re doing a duck under outside
leg kick, looks like this. Under kick under kick. Little bit of the hitch
or just step and kick. The difference, one
you’re adding some power the other you’re just stepping. Down under kick. How you doing? From the side looks like this, kick. Keep it up, let’s do four
and three and two and one. Punch to the side, we’re going one, two, three, four duck back. Hit one, two, three, four duck. Good, hit and duck. And hit and duck, two more. Hit and duck, one more, hit and duck. Let’s go the other way. Hit move it back and hit and back. Woo how you doing? I know I am working. Again though you should still be breathing and able to talk a little bit. Two more back, one more and down. Right here down and up,
let’s squat with a hit. Down up, good add a little jump to that. Yep it’s down up, four, three, two we’re going to add a kick to this. Get ready you can hold it right here. It’s down up step kick step back. And again down up, four of these. Step kick step back, down up step kick and down up step kick. Two more down up, step kick, one more. Step and good shuffle it out. Other direction, two
sides got to even it out. Down ups with that squat
punch it low high, low high. Add that hop if you want. Nice job, eight, seven, six, five. Here we go add it on, four down ups. Four, three, two, one. Step kick and back, step kick back. Try to drop your big toe
and kick and down up. Step kick, four more and step, hoo. Down up kick, two more. How you doing? One more and step kick, shuffle it out. How you guys doing? Ah breathe, keep moving don’t stop. So we’re going to do four punches. Feet in out in out like this one. Two, three, four, and again. Hit hit hit hit, add some turns. Hit hit hit hit, in out other side. In out again, hit hit hit. You guys are awesome. Just keep moving, two more. Hit and in the other side,
bring it back around. Three and a turn we go,
three, two, one turn. And turn, turn, good we
got eight and seven and six and five here’s four and
three and two and one. Shuffle it forward, shake it out. How’s it going you guys, you with me? Getting that runners high
you could go forever? I know right here we’re going
down out in and hit and hit. Hit again a little faster,
One, two, three, four. Hit hit hit from the side. One, two, three, four hit and down out. And hit stay low and down out in. Hit good job, up hit two more. Hit one more and hit. Give me fast feet right here hold it. Hold it you can move around if you like. Little baby jogs, get your
booty shaking back there. Keep breathing and stay
on the balls of your feet. Going to add a burpee onto this. So three counts of fast feet, burpee and a hit looks like this. One, two, three down out in punch. One, two, three down out in other side. One, two, three and punch. One, two, three and punch. One, two, three and hit. Down out, two more, one, two, three. One more and hold it, shuffle. How’s it going, so close I promise. Breathe, keep moving,
march it if you have to. Almost there here we go,
tapping down to the floor. We’re tapping and tapping,
tapping so outside leg just kind of touches the floor. Tap it out, one comes in just like that. Eight, seven, six, five, four, three. Just stand up give me some basic kicks. Hit kick kick, putting that together. Four down, four kicks like this. Step tap two, three, four step kick. Two, three take it down. Two, three, four step kick. Two more I’ll go this way step tap. And kick, one more, tap. And kick, good, right here
going into a knee side kick. Easy kick, one knee kick. Four more, four, three,
two, one more other side right here knee, kick, knee. How you guys doing? One more after this I promise. Four, three, two and one. Shuffle it out, grand finale. Charleston’s into hitch kicks. Will start you with a Charleston, show you how easy it
is to go to that hitch. Both sides that’s done, Yeah. Four, three, two, one. Charlston’s step kick, step back. That’s all it is, left kick step kick. So you can stay here if you want to make that a hitch
kick, step swish hitch. Step swish hitch, step swish hitch. Back swish hitch, four scoop it through. Three, two, one more
and take it this side. Easy let’s go. Charleston, yep got those arms moving. Stay here if you want or tap swish hitch. Four more, four, three swish hitch. Two, did I say that was
the last one, I lied. Alright here one, two, three kick. One, two, three, one, two, three. This is it kick, high knees in front kick. Kick kick, last four for real. And three, two and one. Give me those fast feet, breathe inhale. Exhale one more, up and
down stop your feet. Reach down keep breathing, so good. Down up, four more,
four and three and two. Good, one, step tap roll
those shoulders, good. Single single double over here. Take it back single and double. One more each side, roll them. One more and breathe, deep
breath inhale reach take it low. So we’re going to do a
twist, push one thigh out. You guys are awesome. Good switch to the other side, shoulder down push into your inner thigh. Lengthen out the top of your head. Good, take it all the
way up an easy step back. Push and reach up and push a little more active in this stretch. Reach sit back and reach one more. And reach, take your
feet wide one breath up. Melt down, relax your head come up slow. Let your arms hang heavy,
take a breath reach overhead. Exhale take it down, you guys are awesome. Great job, great sweat you guys did it. Congratulations see you next time. (upbeat music)

46 comments on “20 Min Cardio Workout // Fat Burning Cardio // Lose Fat Fast

  1. Talitha Dube Post author

    Oh my word had to rest on 10.36 that shows how bad i am. I need to take it serious. i almost fainted hahahaha

    Reply
  2. Millionaire Hoy Post author

    Excellent and very dynamic follow-along practice. Very accessible, yet still very challenging. Respect

    Reply
  3. Bjarkey Björnsdóttir Post author

    Really good workout! I just did it and I am sweating like a sinner in a church! I look forward to day 2!

    Reply
  4. APFEL11SAFT Post author

    what happened with the videos??? They are fine till day 5. The rest is private or just repetitions of the previous ones.

    Reply
  5. clemontinediva Post author

    "bring his head to your knee…but w/ love!" – i love julia!!! so sweaty now…i knew you'd sneak some burpees into this workout, & i love you for it!

    Reply
  6. Allison Grebe Post author

    I definitely did not get the same workout as the instructor, although I was doing every move accurately. The reason is, I think, because she talked the whole way through the routine, which I believe will make her be more worked out than me. If she was to talk less, I think she could do more exercises that would provide a more rigorous work out for me and, perhaps, others. Does anyone get what I'm saying?

    Reply
  7. Olya Mellor Post author

    Starting today – nervous that wont be able to keep up all 21 days. But really need to lose about 10 pounds. Well, here I'm – Day 1 🙂 the work out and instructor looking great and promising. Thanks GymRa!

    Reply
  8. Olya Mellor Post author

    Just did it!! It was great – not so harsh – but effective and if you do everything through – you will sweat!! Awesome!

    Reply
  9. Federica Pertusini Post author

    'Great videos! Are only 1 to 10 workouts available on you tube? what about workouts from 11 to 21? thank you!

    Reply
  10. Kori Xotica Post author

    Hi, guys! Thanks a lot for the great work you do! Started this 21 day transformation today (+ 30 day yoga challenge). Should it be only 1 circle for the workout, so 18 mins for this workout?

    Reply
  11. Aline Pies Post author

    Starting my first challenge today! Hoping to see great results in 21 days 🙏🏼 I'll come back here at the end and share my results. So excited 😁

    Reply
  12. jose antonio salinas vega Post author

    Nice workout i was able to follow all time, i sweat a lot and get tired but at the end i feel really good.

    Reply
  13. lauree thomas Post author

    Started the 21 day challenge today! Been doing nutri system for a few weeks and I feel I've hit a plateau! I hope this will kickstart my body and get me more results. This was a tough workout, thanks a lot!

    Reply
  14. Hannah Climie Post author

    I am 13, I am 190 pounds. I really want to weight 140, if that's possible, but it's hard for me to control my eating, and everybody at my school always had junk and it makes me crave it. I know I have to be strong but it hard. Your teaching me how to control and teaching me what to do. I thank you for that. I also have to be careful because o have severe scoliosis. But I thank you GymRa. 😊💗

    Reply
  15. Sayra Ashqar Post author

    This is exactly what i was looking for. Just had my 2nd baby a few weeks back- used to go hardcore hitt and run at 125 lbs and now i still have 15 lbs to go. Don't have the stamina like i used to for LONG cardio sessions and kind of bummed out but i am going to do this in combo with strength exercises to hopefully get back to where i used to be. definitly sweating up a storm after my first day- thank you!!!!!!

    Reply
  16. Dodee Joe Post author

    Once again Julia is such an inspiration, keeps you motivated thru the whole work out! Thank you again.

    Reply
  17. Feriha Isci Post author

    I'm starting this tomorrow, I'll update on how it went after 21 days, I'm really excited about this 😀

    Reply
  18. O_W_E_N Post author

    Love this series. I have finished the 10 and am circling back around. I hadn't found a workout that fit in my schedule with 2 different school schedules and a 2 year old's nap schedule. Love that they're quick, effective (I'm already fitting in my clothes better!)and don't leave me completely exhausted. Thank you thank you!

    Reply
  19. GymRa Post author

    For Workout details, calorie burn and individual moves: https://www.gymra.com/instaview/h_LiFoRgNN0

    Reply
  20. Christina Cupil Post author

    Julia I do a lot of different workouts. I like to mix it up. But I keep coming back to this particular one ☝️. It’s fast and moderately easy and one I know will work my whole body so I can get on With my busy schedule.. I like other videos you have posted too. I actually started doing your workouts on fire stix 🌸

    Reply

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