20 Min Fat Burning Home Workout for Beginners | No Jumping Zone 2 Cardio is a low impact cardio core workout from Michelle Briehler. This is a great little cardio workout that is perfect for when you are short on time or added onto the end of a strength workout to give you a little bit of cardio and some extra calorie burn. I did it after completing an upper body strength workout that was about 40 minutes. This rounded out my hour and gave my heart rate a boost. It is not super intense or advanced and as the title promises there is no impact. I remained in my steady state cardio zone (Zone 3) the majority of the workout with the occasional spike into Zone 4. According to my Apple Watch I burned 137 calories.
The exercises are done interval-style. Each move is done for 30 seconds followed by 8 seconds to transition to the next move. During that time Michelle is showing you the next move. There is a timer in the upper left hand corner of the screen counting down the intervals and recoveries. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.
20 Min Fat Burning Home Workout for Beginners | No Jumping Zone 2 Cardio is 19:48 minutes; 1:40 minute intro (40 seconds of the intro is Michelle trying to sell you a collagen drink) and 2:50 cool down/stretch. Equipment: light dumbbells. Michelle and crew are using 2 pound hand weights. Once the intro is over the workout starts with Michelle and crew already holding the hand weights.
- March in place
- Right/left punch + bob and weave (two front punches, one each arm while side stepping then bob and weave, once each side)
- Knees up & reach (extend both arms overhead and hold them there the entire interval, do alternating knee raises)
- One knee raise + one side kick (other leg) (arms are in guard, when you side kick also do a side punch with same side arm)
- Repeat #4 on other side of body
- 4x knees + 4x tap back (4 alternating knee raises, bring DBs down to opposite thigh when knee raises + 4 alternating taps to the back/side while punching down with one arm)
- Alternating wide knee raises (arms are raised with elbows bent, bring same side elbow down to knee when it raises)
- Alternating cross punches
- Ankle taps (alternating insole taps, arms are extended to sides in a T unless you are tapping insole with opposite hand)
- Squat + side leg lift (alternate legs, arms do jumping jack arms when leg lifts)
- Knee twist (alternating knee raise, hands/DBs are raised to sides of head with elbows open to sides, when knee raises bring opposite elbow to knee)
- Side bends (stand with legs wide and knees bent, hands/DBs are raised to sides of head with elbows open to sides, alternate side bends, lowering elbow toward same side thigh)
- Alternating side kicks (low kicks, do tricep kickbacks to the side as you kick)
- Squat knee (one squat and when you stand do one single knee raise, alternate legs, when you raise the knee bring straight arms together in front of you)
- Step out squat & swing (alternating step out squats, when in squat lower both arms/DBs between legs toward floor, when you stand raise arms to goal post and pull arms down into a W)
- Good morning + knee (stand with legs wide with hands/DBs beside head and elbows open wide, hinge torso forward into a Good Morning then stand and raise one knee while bringing opposite elbow toward knee as it raises, alternate knees)
- 2x lat step + knee (two wide side steps + one knee raise, when side stepping reach arms overhead one step then push them out into a T the second step)
- Rope slams (like a wood chop, alternating sides so that you are also doing a figure 8 w/ the DBs)
- Right side kick + knee (raise right knee, hands are in guard and twist toward knee when it raises + side kick with right leg while punching right arm to side)
- Repeat #19 on the left
- Squat press back (one partial squat, when you stand lift one leg behind you, alternate legs, do a single arm punch when lifting leg behind you–same side arm)
- Right lunge back + twist (step back into reverse lunge and hold, twist arms/DBs toward front thigh, when you raise out of lunge, do a front kick w/ same leg that stepped back)
- Repeat #22 on other leg
For more info on Michelle Brieher’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
