Cardio Workout

Fitness expert Joanna Hall takes us through a 5-minute cardio workout.

Joanna Hall: This is your Cardio Can Do workout. Now, I've designed this to improve the fitness of your heart and lungs but because you got to be burning lots of energy, it's also going to streamline your body as you follow the plan. We're working out for 30 minutes a day, I would love it if you stay with us for the whole course. However, if you have shorter time and I can squeeze in 10 minutes or 20 minutes, then you can opt that at the respective markers. But if you do leave us, please remember to cool down. You'll find details of this earlier on in DVD. Good, so take a deep breathe in and breathe out and again really stretch out the muscle tool at the top; you have got one more and again, breathe in, that's good. Now lift your right shoulder right up to your ear and bring it back. Do it again and again right hand side, and then shrug them up, shrug them up and just release them down. Do that again. Swing all around and to back that kick in weight. Here we go. Shift it side to side, bend those knees a little bit, we're just going to warm up trying to increase your body temperature; just loosening up that body for the work that we're going to do. That's nice. Well done, and march, you may march it out. That's lovely. Make sure that the spine is nice and tall here and you're really putting in those muscles tight around tummy muscles. That's great and your shoulder down. Good job. Keep marching and roll the shoulder again. So, roll it around and down and the other side, and then shrung them really up this and take your hands out. Do it again. Here we go. Round that's lovely, just losing up those shoulders, lift them up and shake those hands down. Two more for me around that's great, other side and lift and shake your hands down. How are you doing girls, so you're right, good, lovely. Now, shift your weight again, here we go. So, a little bend that's great, pull those tummy muscle nice and tight. Can you give me a march, just march up these out, make sure those heels are coming down foot low that's lovely. Shift your weight again, here we go. Join us. Well done, good. Now, remember that march, let's do it now. Here we go, march, good. Spine stays nice and tall. We're going to go for walk this way, let's go now. Here we go. Walk and back, lets try to walk right with the whole of your foot and if you don't have enough room in your home, you can actually march on the spot using those knees little bit higher up to the chest. Space may give me a step to side, just here, that's good. So, you're just stepping to the side, make sure your heel comes down to floor. Change side, you got four little steps here that's good. You got two more and then we're going to walk this way. Are you ready? Let's go. Here we go. Walk that's good; make sure that your spine stays nice and tall. Good job. Walking through the whole of your foot, you've got one more walk, that's lovely and now face me step to side down and lift, as you look down, you should be able to see your toes. One more this side, here we go, down and lift that's good. Well done, you have got two more, you remember how to shift your weight. Do it now. Just go here and march. Now you can roll your hands on the march. Do it gain. Step and touch and pull both the arms back this time and roll. Good. Do it again. Here we go. So, reach both of your arms, pull back that's lovely and roll. Good job. Do one more, reach forward and back, yes that's great. Now take your legs wide and roll those hips around, and then get back to the wriggle. Again, take them around and wriggle those hips. So then again, round that's lovely. So, you're loosening the spine but you are also mobilizing that back, take a deal away. Here we go. Round and wriggle, and again round and wriggle. Are you wriggling? Around, how are you doing girls. One more, round that's good, maybe you'll step touch with your arms, let's do it now. Good. Pull back and march, roll those arms. Good. Do it again. Here we go. Reach forward those arms and bend those like a little bit more to be. Here we go. March, good. You've got two more, here we go, stretch forward those arms, bend those legs just a little bit more. Good job. One more step touch and you go. Reach forward, reach forward both arms and that march, roll those arms. We're going to walk this way, go. Now, walk, fantastic job. Now, you should start to get a little warmer, so if you do that, you need to make leg movements a bit bigger because you're going to using more muscle mass and you'll get hotter and you burn more calories, step this side down and lift that's good. Clamp the heels down, legs a little bit. Good. Down and just check it you can see the toes. Two more to go, you got one more. Walk with that, let's go. Walk and back, how are you doing? Are you okay? Lovely, two more. How are you doing girls? Yeah. One more, lovely. Face me and squat. Here we go. You can have some arms if you want place up with them in the floor, bend your knee. Good. Change sides, down and lift. You've got two more, then it's a step touch with all combination. Go, go.