Beginner Zone 2 Cardio Workout - BODYWEIGHT/NO EQUIPMENT | 20 Minutes

Looking to build your cardio base, strengthen your heart, and burn fat? Try this 20-minute Zone 2 Cardio Bodyweight workout designed by Sunny Trainer, James King III. Keep your body moving and your heart rate in Zone 2 by completing this workout a few times a week.

00:00 Warm Up: Start the workout with a warm-up to prepare your body for the exercises to come.

2:23 Arm Swings
Swing your arms back and forth to loosen up your shoulders.

2:49 Hip Circles
Circle your hips in one direction, then switch to the other direction.

Workout : The main workout consists of 6 exercises that you will repeat 3 times. Each exercise lasts 30 seconds, and you'll have a 10-second break between each exercise.

3:27 Double Punch to Kickback
Start with your feet shoulder-width apart and fists up by your chin. Punch out with both fists, then kick one leg back while punching with the opposite fist. Alternate sides with each rep.

3:50 High March
March in place while lifting your knees as high as you can. Swing your arms to help with momentum.

4:26 Hands to Knees
Stand with your feet shoulder-width apart and hands behind your head. Lean forward and touch your hands to your knees, then stand back up straight.

4:57 Punch Step Jack
Start with your feet together and fists up by your chin. Step out to the side with one foot while punching with the opposite fist. Bring your foot back to center and repeat on the other side.

5:28 Overhead Reach with Lateral Step-backs
Stand with your feet shoulder-width apart and arms overhead. Step back with one foot while lowering your arms to shoulder height. Step back to center and repeat on the other side.

6:04 Pivot Punch
Start with your feet shoulder-width apart and fists up by your chin. Pivot on one foot while punching with the opposite fist. Pivot back to center and repeat on the other side.

20:53 Cool Down: After the workout, take some time to cool down and stretch out your muscles.

21:23 Chest Stretch with Forward Fold
Stand with your feet hip-width apart and clasp your hands behind your back. Bend forward at the waist while lifting your hands up behind you to stretch your chest.

22:05 Standing Calf Stretch
Step one foot back and press your heel into the ground while

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[Jujutsu_wish]

You're possivity just makes this more fun and easier thanks man

[azizichaisson]

More zone 2 cardio workouts please! Thanks

[QueenofCarbs]

NO CUZ WE NEED MORE OF THIS DESPERATELY. Tell me why I look this up on YouTube and hardly anybody is doing it. This is the most important type of fitness especially people who are new to fitness need to have

[MichelleGrigsby]

FIRST TIMER! I saved this to my playlist "Zone 2 Cardio"... thank you!!

[noellemarquis]

I loved your message about not having to do all or nothing and being able to do a cardio workout that I could feel great doing the whole time rather than feeling like I was going to keel over. Thanks for the great workout and for your positivity.

[startingfresh]

Thank you coach for this!
I was struggling with Major anxiety when I started this. There have been a lot of other changes I have brought into my life but every time I do this workout, I feel the boost of positivity!
Grateful for this & the way you keep making conversations throughout the video. No matter how many times I watch & practice it, it makes me feel good each time ❤

[lurelurche]

Very friendly, I feel greatttt!!
My billboard: TOGETHER

[sarahparks]

First time working out with Sunny Health.. great Zone 2 movement workout!

[dreamervanroom]

What a smile! Makes me reciprocate.
Zone two is when you can keep talking with no problem.

[GeminiTres]

First timer! Easy to follow and make me feel confident that I can do it to the end. My doctor asked me to do zone 2 exercise 200min a week. I’d like to see more zone 2 exercise if possible😊

[GraceLilyNina-hpjv]

Love it!! I have been out of shape for a while and this was a great pace to get back into it. And I really really liked your final thought about the billboard. Thank you.

[sydneymullen]

Is Coach James a boxer or martial artist?

This is such a great workout! I do it almost every day!

[otterkhaos]

Awesome time, thank you for the entertainment while keeping us moving! My billboard message would be “Compassion over Competition” ❤️‍🔥

[josepha.campbell]

My friend recommended this video because it is low intensity, but does the job! Walked away sweating and glad I woke up early and made it happen...keep it coming!👍🏽👏🏽💯💪🏾

[venuseleni]

When he said that his music taste was very diverse he wasn’t kidding!! That playlist in the background was fun🤭 thanks for the workout

[FLYNRYAN]

Great workout for someone getting back into shape after falling off a while back.

Like your positive attitude !

[nats]

After learning about zone2 work outs today- and I am grateful I found you sunny. Thank you!

[RachelReaiah]

This was very well appreciated. Thank you!

[andresreyes]

Me and best friend want to thank you for today's workout! Had a blast! We'll be back! ❤🤟🏽

[martinez]

Love it James thank you for the advice 💪🏽