30 Minute Cardio + Full Body Band Combo Workout | Fat Burning Low Impact Cardio + Band Exercises
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- Опубликовано: 4 июл 2024
- #cardioband #lowimpacthiitband #vanessabhealth
Hi everyone!
Welcome to today’s workout! You will keep your heart rate up and work all the muscles with this energising and efficient low impact cardio fitness / resistance band combo!
You need : Mat + Long Band (1.2-1.5metres / 4-5.5 foot long)
Every second exercise is a cardio block which will keep you heart rate up in between the band exercises for that HIIT style and fat burning boost!
Here are your list of exercises:
3.10 : Lunges ( r )
4.40 : Rest
5.10 : Squat Reach
6.40 : Rest
7.15 : Lunges ( l )
8.45 : Rest
9.15 : Side + Back Tap
TIP : Stay low through your legs, abs pulled in
10.45 : Rest
11.15 : Bicep Curls (5 Pulse + Full Range)
12.45 : Rest
13.15 : Mountain Climbers
14.05 : Modify for a quick moment if needed
14.45 : Rest
15.15 : Lat Pulls
16.15 : TIP : Ensure the band has enough resistance
16.45 : Rest
17.15 : Curtsy Lunge
18.45 : Rest
19.15 : Tricep Kickback ( r )
19.25 : TIP : Back foot down (easier to balance)
Back foot up (more challenge to balance)
20.45 : Rest
21.10 : Leg Curls
22.40 : Rest
23.10 : Tricep Kickback ( l )
24.40 : Rest
25.10 : Knee Lift
26.40: Rest
27.15 : Bridge Steps (Alternate legs) + Pulse
27.40 : TIP : Have a strong pull across your hips with the band
28.10 : Rest
29.20 : Single Leg Lowers
30.45 : Rest
31.15 : Step Squat
Post in the comments once you have done this routine!
Keep up the great work amazing people :-) Reach out if you need any help!
Vanessa B xx
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About Vanessa Bartlett:
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⭐Hey friends! Grab your band and get ready to work strength and fitness in this cardio + band combo! Enjoy! Vanessa B xx
Great way to incorporate cardio and band... definitely felt this working!!!
Great work Vanda 🙋♀️🎉 glad you like this combo workout woohoo! A nice sweat for you hopefully 😜👏👏
Excellent! Just what I was after: intense & works all muscle groups = brilliant. Thanks Vanessa!
Woohoo 🎉🎉 great job today Astrid! Well done! So glad you like this one and felt the muscles today 👌💪 keep it up!
Really appreciated the flow of this workout
Great to hear Margy 🙋♀️👌 well done and thank you for the feedback on this one! Love seeing your comments 👏👏🙏
Did this one today!! Love the alternate cardio/resistance segments. Whew!! The longer (1.5 min) intervals really pushed me to my limit! 😄 I'm going to feel this all over tomorrow.! 🤣🤣
(and lovely lavender workout clothes!! Super cute!!)
Hi Kirsten, great work with this one 🎉👌💪 wasn't sure if y'all would like the alternate cardio/band but seems to be a winner! More like this then although I do have a solid abs workout scheduled for tomorrow for you guys! Thank you for your comment and the outfit is an Aussie brand called Boutique By Aurora! Neat colour hey 🙏🙋♀️ keep up the great work, love getting your comments!
Hi great to cu with another total body workout.felt awesome and sweaty.bring in some more work.I feel safe doing ur workout .
Hi Sujatha 😀👌 awesome work! So glad you like this one and felt it 🎉👏👏 really proud of your efforts and thank you for your comment as always 🙏
Awesome workout! Thanks Vanessa! Great way to start the day!
Hi Rebecca 🙋♀️great job what a nice idea to do first thing as this one will get you going strong for the day! 👏👏👏
Done! - First workout on my travels - today in Singapore - love being able to take VB with me wherever I go - a tough workout but really liked the balance between cardio and strength - keen to do this one again - Happy Saturday!!
Great job Arlene 👏 👍 👌 Keep it up woohoo!
Love this band cardio workout. Prior, I just took a 1.35 mile outdoor walk since sun shining. I was with you for majority of routine. Exception of mountain climbers, I didn’t have to modify it until about 50 seconds in. Love the timer, up next, and cues through workout. Nice warm up and cool down stretches. Thanks Vanessa ☺️❤️
Nice sunny day hey Kelly 🌞 You can just do whatever you are able to with mountain climbers! Good job really proud of your efforts🔥🏆
Another awesome session Vanessa! Loved it ❤
Hi there 🙌😀 So great to hear! Really glad you liked this combo one. How are you feeling with the cardio and band here?
Great workout! We are having our first real winter storm, so I could not go running...awesome alternative!
Great job Nina! Wow yep indoors in this case for sure 👌👏👏👏 glad you are liking this vid! Reach out if you need any help ok 🙋♀️
I just love this one!!
Woohoo great job Jennifer 🙋♀️💯 good to see you being super consistent this week, well done embracing so many different routines✅👏👏👏
just finished it fasting , feeling good!
Well done Nada 😀✨️🙌 Feeling stronger every week, love it! You are doing awesome 👌 Hope this one felt good on your body!
First bit of cardio in 2022. Happy New Year and thank you for plying us with exercises and motivation.
Woohoo 👏👏👏👌 great start for your fitness for the new year! Really great to see your comment today. All the best for this year and reach out if you need any help ok💪😀💯
I were sweating a lot, too, while I did the workout. The wheather is very warm, today: 36.7 C. As always, thank you!!! Vanessa.
Triceps was a killer good work out
Good to hear Lena, well done👌⚡️⚡️⚡️Glad you are feeling it today! Keep up the efforts, really proud of you 👏👏👏👏
Wow, this one was really challenging, I like going back and forth with cardio and the band. Felt like the band actually helped me some with balance too. Even though I don't have a band just like yours, it was simple to modify for my own band.
That's great you are modifying as needed Jennifer ✔🙋♀️ good job! This is a good thing if it's challenging as you will push to the next level and push out of the comfort zone 💪😀
just finished it , went very well.
Great to hear Nada 🙌🏆Getting too easy? hahaha. Keep your technique up and you will feel it on a new level aswell:) Looking forward to seeing more comments 👌
Week 3 of weight splits - Day 1 and Day 2 went really well - then worked my first 12 hour day in over 18 months on Wednesday and couldn’t do my 40 min Pilates yoga flow 😢 - so this morning woke up thinking i would do Day 1 as well as a 20 minute yoga/Pilates stretch in the gym at the hotel - went to the gym -jam packed full of men - no room or me and hugely embarrassing - so skedaddled back to my room and did this 30 minute cardio + band routine - great for small hotel rooms - even when there is no carpet. Learning how to substitute and telling myself something is better than nothing 😂
Thank you for another awesome workout, you play a vital role in my recovery & gaining my strength back 💕
Hi Maricel 🙋♀️ Well done woohoo! So proud of you building back your strength, well done. Keep it up ok 🙏💪🎉👌
Swapped this one for regular Tuesday 35 min - and enjoyed it quite a bit more - the 1.5 mins is super hard but found I was more motivated to get through all of it - replaced step lunges with knee lifts as knees were shot by the end (also did a 5km hill walk this morning 😂)
A good challenge for you Arlene 😀🙏🏆 Well done! Yes the 1.5 mins is hard but will build your endurance there! Knee lifts are a perfect swap here, excellent 👌 You did do a big walk, take it easy now :)
I think the last time I did this I definitely didnt do the lower body exercises with band. I may have also been done at mountain climbers lol. I completed it today. A minute and a half of lunges without a band is still really difficult but I did a lot more of them than last time. Left knee is still bothering me the way it was for our last session so near the end I had to cut out some of the squats. Better than last time though.
A little less than halfway through it was clear to me this was too much today. I definitely have done way better in the past so I'm just going to listen to my body and do something a little more recovery style :)
Good job I'm glad to hear this Steph ✨️🙌💯 You did well with yesterday's strong session so putting in perhaps Pilates or Adrenal Recovery type routine may be better today, less load on the body👌😀
im cheating by commenting in between moves. You're killing me lol. I was sick this morning because I OD'd on Zinc by accident but still... I've eliminated the band for a few of the lower body exercises.
😉At least you are honest! But yes try to comment after the workout hehe. This is a stronger one! Ready for that extra push 💪That's totally ok to do some of these without the band aswell! No probs 🙋♀️ Keep up your daily efforts. You are doing really well!
Got to the end of the video BUT was a bit of a fail today. Wrist is so painful - used forearms for mountain climbers but couldn’t get through them all - then was unable to get through 90 seconds of any of the cardio - I’ve got a long way to get back to where I was 6 weeks ago 😢
☺☺☺☺☺
Hi Magali! Great work, hope you enjoyed this one 🙋♀️👌 let me know if you need any help ok!
Hi ...does too much cardio lead to muscle wasting ...so how much is too much.. thank you
Hi Seoh! It's about the big picture here. You need to be eating a good balance of carbs, proteins, healthy fats overall, and refine it further if exercising for say 1 hour a day. Depends on your goal too💪 Cardio at 30 to 45 mins a day , 5 days would be sufficient for an average person. Plus some Resistance exercises and strength aswell. If you go over 45 to 60 mins of 'cardio' a day that would be pushing the limits. Beyond that you actually get no more result anyway, other than a few more calories. You also risk 'overtraining' aswell which does lead to poor recovery, burnout, muscle wastage. You are better off keeping it to 30 mins a day more intensive and then the strength work or a routine like this which does both! Keeping your heart rate up and toning at the same time. What is your goal right now? Then I can answer this more specifically 🙋♀️👌