Low Impact 30 minute cardio workout- Beginner/intermediate

Transform your body in just 10 weeks and take part in the entire Body Project system. Start your Body Project TODAY!

In this 30 minute cardio workout, I (Daniel) take you through a number of interval drills to raise your heart rate, burn calories and release those feel good hormones.

Comment below to let us know how you get on!

This low impact cardio workout includes a warm up and a cool down before and after the exercise routine, we advise you follow both for safety and best practise.

This beginner routine is in our cardio range - we also provide Personal Training (resistance), Pilates and Yoga workouts.

Enjoy the workout!

Exercise disclaimer -

As with any physical activity, before beginning any fitness regime, you must consult with your health care professional to ensure that you are mindful of your current health and any restrictions that are appropriate for you.

You should seek medical attention immediately if there are any unanticipated changes to your physical condition at any time.

None of the information contained within this Website or on our videos is intended to be used as medical advice and the Website is not intended to be used to diagnose, treat, cure or prevent any medical condition (including any mental health conditions) or for any therapeutic purposes.

Before relying on the information on this Website, it is your responsibility to carefully evaluate the accuracy and relevance of the information for their purposes and obtain appropriate professional medical advice.

Always consult a qualified medical professional if you have any questions concerning your medical condition or injury.

[maudyta]

People love Chloe Ting, but I can never finish her 10 min workout. Tbh most of fitness influencers workouts are too hard for me and instead of motivating, they make me feel lazy to do them. I discovered this chanel yesterday and I can't believe I just finished this 35 min workout. It feels great! It's like finally someone created a special workout video only for me.

[Froakadoke]

I've been doing this for 4 weeks and wanted to share my progress as a mostly sedentary, slightly overweight person.

Week 1: Really difficult at first, especially "touch and raise" - I could not touch the floor, so I settled on touching my knees. I mostly focused on copying the techniques in the video this week. Speed and "competing" with the folks in the video were not on my mind. There's no shame in slowing down to avoid injury.

Week 2: Still difficult but I no longer needed to copy the techniques - they were second nature at this point. I started focusing on the number of reps I was doing per 30 seconds. If I was having a good day I would try to squeeze in an extra 2-5 reps per exercise.

Week 3: My confidence is really high at this point so I keep trying to increase my speed in most exercises, and I finally started touching the floor for "touch and raise" - it's super difficult so I alternated it (touch floor today, touch knees tomorrow, etc.) at first and by the end of the week I could touch the floor everyday.

Week 4 (now): My lung capacity is noticeably larger and my body has no recurring aches throughout the day. As a result, I've added 'Cardio Starter 2' (in this channel's video list) to my daily routine, so now I'm doing 2 exercise routines per day and my excitement to continue improving is constantly increasing

Now I'm not gonna lie and say I've lost a ton of weight or that my muscles are huge now but I've definitely lost some weight, my waist is a bit smaller, my lung capacity is larger, and overall my body doesn't feel tired doing normal stuff like cleaning the house.

Everyone has different bodies so it may take you more time (or less!) to reach the point I'm at after 4 weeks, but I promise you you will make progress if you just do the routine everyday. If you have to slow down, do it - but get yourself through 100% of the routine.

Good luck everyone!

[Update, June 2021]
I fell off the workout routine in my 2nd month and never got around to starting again until recently. I've completed this 4 out of 5 days so far, and even though I went back to my sedentary lifestyle for over a year, I've been able to pick up this routine as if I'm in my 3rd or 4th week in 2020.

I can't stress enough how effective this routine is at making me feel stronger (especially my legs) and increasing my lung capacity. Whether I can stick to my current workout schedule or not, I will always return to this video.

Just remember to slow down or shorten your movements if you experience too much pain. It's better to finish the workout at 70% intensity than to go 100% and end up injured, thus setting you back a few days.

[Rooby]

🙏شكرا لكم 🇸🇦
هذا التمرين استمريت عليه شهر
نقصت ١٠ كيلو ولكن في الملابس نقص هائل كنت البس XL وبعد الشهر البس S برغم وزني ٥٦ كان جسمي رشيق جدا ومنسق
والان ارجع مره ثاني
لي اسبوع وفرق جسمي جدا ❤️👍
وزني الان ٦٧ والهدف القياس وليسه الميزان الهدف ٥٥ 💪🏼💪🏼💪🏼💪🏼

[Volnyk]

This man truly knows how to motivate people, people who wants to change for the better.
"I'm with you"
"you want this"
"Only you matter"
"Don't judge yourself"

I felt like he's been in the same hole before.

[marissamaddox]

my brother just came in and laughed at me, called me names, and made fun of me through out the video but daniel was so supportive i didn't give up i just pushed harder even though my family doesn't think I'm working hard I know that i am and my body is changing

[diamondz]

Ive been doing this and only this workout, 4-5 times per week for about a month now. I was completely out of shape, and the first time doing it i had to pause it and could not breathe or even perform the moves fully. now, i find it very easy to get through, do the moves properly, and increased it to 2 times per workout(i hit replay when its finished and do it all over again). This and changing my diet has helped me lose 20 pounds and increased my endurance quite a bit! If you are obese like i am, and other workouts hurt your joints, i suggest starting with this until you feel your body is ready for more. I dont feel "light" enough to get through other workouts without hurting my joints yet, so i will probably stick with this 1 till i lose another 20 or so :)

[walkhere]

Still doing this routine after 7 years!!!

[urmajesty_raia]

not sure if this channel is still active but I'll say it no matter. this is the first time that I worked out for 35 minutes straight, i mean without any pauses or even excuses, and it feels BODY PROJECT, if you're reading this, feel proud because you're just about to change a life starting today!

[fosterwilliams]

I've been alternating between this video and one other for about 5 months now, with diet and this I've lost 70 pounds, would suggest it to anybody trying to lose weight. Thanks so much for these videos! I still have about 60 pounds to go, but I'm so thankful how far you guys have helped me come.

[bukky.eniafe]

I just finished doing this workout, I am tired but I feel energized and ready for the day at the same time.
There were times when I wanted to just leave, but Daniel was saying things like "I am behind you, standing next to you and in front of you", and it encouraged me to keep going. so thank you Daniel. You are like my virtual personal trainer.

[midohamo]

في حدا عربي غيري هون السنة الماضية ضليت مستمرة بشهر الرمضان ع هل الفيديو بصراحة وصلت للوزن الي بدي ياه وكتير استفدت وهي السنة صاير عندي كرش كمان ونحن هلق بعد رمضان رح ارجع اتمرن و انشالله بوصل للوزن الي بدي ياه

[Patience]

I just did this entire workout ! I have never been so proud of my self! I’m a wife with 2 children(EXHAUSTED) but I pushed myself this morning at 6 am before the kids woke up!

I am 2 month pp my daughter is going on 3 months, had her via c section ….and I was so proud I am proud of myself!!

I will come back everyday to this comment section of how high my motivation was !
This is day 1! Saturday Jan 7-2023

[joylynglasgow]

Who else check in the mirror right after working out to see if they slimmer yet? I do😁🤷‍♀️ ..been doing this for almost 2 weeks and I feel wonderful change is coming slowly but surely, I have to keep my eating in check tho that's the hardest part but im trying my best😭 ...Thank u Daniel 💟

[saundraashley]

I started this today. I wanted to stop at 18 min but I prayed and kept pushing until the end. Idk what everyone believes but I believe in God and I asked him to help me through this and I made it through the entire workout.

I went from being 180 to 231 lbs from depression and stress. I’m working to pick myself back up and get some discipline. I’m committing to this along with portion control eating for 30 days straight. I’ll give my update soon.

[teajay]

I did these almost everyday. Then I followed it up with some body weight strength training, daily running/cycling plus a healthier diet for a span of 3 months and I was very pleased with the results! I wish you the best of luck with your new healthy routine and that it's never too late to live healthy. If I can do it, then we all can do it!!! I fully support all of you!

[helendemar-flfq]

من عام ٢٠١٨ أمارس هذه تمارين وبكل مره مع نضام غذائي صحي ينزل وزني بشكل مبهر❤في كل مره شكرا

[baileyclawsonn]

10 mins in and I wanna cry
Edit: I didn't cry and I finished it. Its worth it people 🥳

[chrisgreulich]

Day 1 was tough, Day 2 was the pain after it. After a week I'm ok. This could turn my life around. I'm sticking with this workout. Beginner status is fine for me. I'm 50 years old.

[GreenTT-ll]

I’ve been doing various types of cardio for the past 25 years or so since I was a teen and I have to say, I LOVED this workout, I had a good sweat going and it wasn’t too much, it was just right and none of that high impact stuff, I’ll be back, thank you! ❤

[marciacrews]

I'm writing on this particular workout because this is the first one I found and did on February 18, 2021 . I'm 69 and weighed 183 lbs on January 1st and now I am 160 lbs on May 1, 2021. From a BP 140/90, I am now 105/65 today. Between these great work outs and a Keto/Kidney friendly diet I have turned the corner with my health. I can wear now wear the gym leader's t-shirt I wore in 9th grade. while doing your work outs. I love watching you guys .My favorite one is the the "Volare" one, quick and great music. You make a great team! Kyle in Tacoma