No jumping! No repeat! Burn energy! Feel awesome! 30 minute low impact, steady cardio!

This cardio workout is ideal for active rest days or post any workout if you simply want to burn some energy and it not impact your workouts the next day.

This is NOT HIIT! None of my Cardio workouts are high intensity... unless you decide you would like to and push it but I don’t. I use these instead of a jog or a cycle or even a walk. These workouts are designed to simply get you moving, burn energy and keep active. As you will see, my heart rate is elevated but I am not completely out of breath; which is how I am every HIIT session! I NEED a rest during HIIT!

Try to carry out each exercise within this workout at a sustainable pace.. slow down when you need to but try not to stop! If you do need to stop, pause, even take a drink and continue! I always say think about going for an easy paced 5km run not looking at your watch to see if you are going to get a PB!

A lot of people tend to confuse what HIIT really is. HIIT is HIGH INTENSITY! It should be like sprinting! True HIIT should demand a lot of energy, really increase the heart rate relative for you and be very challenging!

This workout is about endurance! And having fun! It should be performed at a rate that suits you and you can smile!

All you will need for this cardio workout is a pair of water bottles or a very light pair of dumbbells! The dumbbells I am using for your reference is 4kg!

PLANK TO HOVER
PREDATOR JACKS
KICK THRUS
SNATCH
SNATCH (switch)
REVERSE CRAB FOOT REACH
SQUAT STEP OUTS
SINGLE LEG DOG TO TUCK (one side)
SINGLE LEG DOG TO TUCK (switch)
COSSACK SQUAT
SQUAT TO PRESS
STEP OUT JACKS
JAB PUNCH
NO JUMPING PUSH UP BURPEE
LUNGE (one side)
LUNGE (switch)
DIVER PUSH UPS
SIDE PLANKS
SPRAWL
ROTATIONAL PUNCHES
SINGLE LEG KICK (one side)
SINGLE LEG KICK (switch)
LUNGE PIVOTS
ALT CURTSEY LUNGE
SKIIER
REVERSE CRAB STRETCH (one side)
REVERSE CRAB STRETCH (switch)
MARCHES
UPPER CUTS
SQUATS
PLANK ALT FOOT REACH
ALT REAR LUNGE
SUMO 1/2 REP SQUATS
WALK OUT TO PUSH UPS
PUSH UP W/ ALT ARM LIFT
DIAGONAL SQUAT STEP (one side)
DIAGONAL SQUAT STEP (switch)
WINDMILLS
ALT REAR LUNGE TO LATERAL RAISE

The dumbbells are simply some light resistance but remember to take it at a pace you can sustain!!

Enjoy!!

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Always ensure you warm up before any workout, here is my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
EPIC Heat: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUcupe9O1IKpC_GhHuHW96r

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.