Beginner Zone 2 Cardio Workout – BODYWEIGHT/NO EQUIPMENT | 20 Minutes
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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This is the best one so far
Hi I just came across this and it’s just what I need thanks
It.s great . I feel so good after the workouts. I whatch you from Romania. How many kcal do we burn out with this exercise?
We need more zone 2 workouts. This type of workouts are the best type of fitness workouts for heart and health. Please !!!
Thank you, Coach James. This was my first time working out with you. i really enjoyed this. i hope to see more workout videos for calisthenics and cardio to get mySelf back into shape. i used to workout alot in my teens and 20s. i slowed way down in my thirties. i need the help
Thanks for this workout. You’ve got yourself a new subscriber!
Easy and chill workouts but sweating and hardly to control myself to stay in zone 2. I like to dance💃 thank you. I love it
Perfect 👌👍
Thank you for a fun, energizing workout! It was a good zone for me.
Loved your work out …..from India.👍
Just starting now to learn about heartrate “zones”, this was extremely helpful!! Subscribed, and I think this will be perfect to follow up with my fave yoga YouTube lady, thank you!!
Oh yeah
Mr James, thank you soo much for sharing your time, your skills and motivation today. It Friday night already in South Africa and I was Lyasy to do work outs but your motivation kept me going.
Much Love
Enkosi kakhulu.
Wandile
Love it! ❤
This is my first time watching this video. I’ve been living a sedentary lifestyle for a little bit too long. I’m looking to get back into cardio but start lightly to help relieve stress improve digestion and boost mood, etc… liked and subscribed. I’ll be coming back to this video and watching more advanced routines as I start gaining more cardio fitness. Thanks for the workout.
I love it ❤ great job
i have been doing exercise there and then but my heart rate is always in zone 4 .. i have realised its not good so i am now trying to do exercise in zone 2 and this is the only workout which helped me to stay in zone 2 only .. very helpful workout ,thank you so very much .. please more zone 2 workouts for people like us if possible
Congrats on the video. Zone 2 cardio workouts are awesome for women 50+ and there are not a lot of these videos out there.
great work out, heart rate up, dripping sweat exactly what I need without the High Impact 🙏
First time here. Thank you! 🙏
My gratitude is that I found your video. ❤
It is my first time today sir…it was worth it thank you so much..this will be my daily routine from now on❤
Hi Sunny, awesome zone 2 cardio, much needed for women health, I need to reduce my pulse wave velocity in Oura and I got to know I need zone2 for atleast 20 mins a day, videos similar to this will be great, it was fun to working out, feels great now.
2nd day doing zone 2 workouts ,I am 257 lbs 5’10 looking forward to keep working out thru sunny health’s videos, weight loss journey begins now‼️‼️
Thank you for this workout! Haven’t workout for a while. This one is not too hard and it’s enjoyable, that makes me want to exercise more
Thanks man.. ❤
Awesome🎉
Thank you Coach James for a awesome workout that gets the heart exercising
Hi James, I tried this workout for 2 days and then your other body weight zone2 workout, in just 3days my Oura showed my pulse wave velocity decreased by .1 which means reversing the heart age by 6 months, adding this workout was the only change I did. Can I please please request for more of this workout? I have 2 of them, will like some more to rotate and do every day!
This is the beautiful cardio… Great job
This was great! Thanks. I love how you made a comment about how when we workout many have the "all or nothing" mindset but it’s not always about how hard we go. Such an important message.
I scrolled through about 20 videos before this is the one i chose, it called out to me. Getting up and getting moving can be a challenge for me. Your jokes and humor kept things light and easy. Your energy rocks. Ill be back 🎉🎉
Today is my frist time ❤
This was great. I’m getting back into exercising and wanted more zone 2 workouts to try to get that 150 minutes of cardio a week in. I did find this a little hard on my hips, but by subbing out the lift knee touch for a squat knee touch, it worked for my body.
Thank you! Great to hear Cumbria’s in a work out haha
Thanks for the workouts
The doctor told me in order to cut off my beta blockers i should train cardio and to run more is that cardio going to help me ?
How many times a week for beginers
Loved this little home workout! Thank you!
Thanks for the workout. 2 months since my cancer surgery for my lung. Need to get back in shape. Keep the cardio’s coming. I feel motivated. I will keep up the work outs and advise you of my results. GOD bless us all.
First time on your channel. Excellent work 👍
Wow! This has changed my life. This workout is such a great one for begginers and I am already seeing results, thank you 😄
💕
❤
First timer. My weight-loss journey has been with ups & downs. I start doing exercise videos then stop then at it again. I get bored easily if they’re too long. This one is perfect.
My message is Self-care. Everything else falls into place eventually 🙏🏼
Thx bro
Brilliant. I do this everyday!
I enjoyed the Beginner -Zobe 2 Cardio Workout. I would love to see more videos like this one. It was low impact on my painful knees. I preferred the 20 minutes / 20 sec each round vs 30 minutes/ 20. 👍
Loved it!! Found your workout when searching for a quick zone 2 workout I could do indoors due to bad air quality. Thank you!
Thanks from France 🎉