If you're on the hunt for easy, equipment-free cardio exercises, look no further! Join Denise and Katie Austin for an easy 30-minute full-body cardio workout.
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00:00 - Hi, Women's Health!
00:02 - It's Katie Austin here.
00:03 - And I'm your mom, Denise Austin.
00:05 - And welcome to your cardio workout,
00:07 a part of the Strength Transformation Challenge.
00:10 - And I'm so excited to bring back a little retro aerobics.
00:14 And it's awesome, this'll be all body weight exercises,
00:17 so you don't need any mass or weight.
00:20 So let's get started.
00:21 - Yes, let's do it.
00:22 - Always begin with a good warmup.
00:24 So important, using your legs, your arms, your entire body.
00:29 Just have fun, give it all you've got, enjoy yourself,
00:33 because that's what it's all about, come on.
00:35 - And my favorite part about this workout,
00:37 all you need is yourself.
00:39 So you can do it anywhere, anytime, with no equipment,
00:43 plus we're gonna be standing throughout the entire workout.
00:47 - So no excuses. (laughs)
00:49 Okay, let's crisscross in front.
00:51 Now this warms up your back, it also gets your booty,
00:55 your legs, the whole body, your torso,
00:58 everything's included here.
01:00 It really warms up your body.
01:02 Did you know the largest parts of your body
01:05 are your hips, thighs, and buttocks?
01:06 And they'll warm you up quicker.
01:08 And that's why we're doing this.
01:10 Mass too.
01:12 Great, and let's bring it up to a twist.
01:14 Awesome, just enjoy.
01:16 And twist it out.
01:18 - Now for all of these moves too,
01:20 does not matter what you look like, all right?
01:21 We want you guys to have fun, we want you to keep moving.
01:24 A lot of these moves remind me a lot of Denise Austin.
01:29 Retro style, she's been doing this little twist,
01:32 look away, for like, what, 40 years?
01:34 - Yes! (laughs)
01:36 I love this workout, you too will.
01:39 Okay, we've got two more of these.
01:41 That's it, and take it down to a little windmill.
01:44 Now reach, okay.
01:46 Sit back here, really feel it.
01:48 That's it, great.
01:50 If you can, you can reach towards the inner knee,
01:53 or all the way down.
01:55 A great way to get the heart rate up.
01:57 That's it, get the circulation going.
02:01 Oxygen equals energy.
02:03 We're getting energy, stamina, endurance, yes!
02:08 And straight.
02:08 Two more, really reach.
02:12 Last one, okay.
02:14 And let's take it side to side now.
02:16 Now really concentrate here
02:18 on the outsides of your waistline, your oblique muscles.
02:22 Really reach, oh, so good for you.
02:26 Keeping your knees bent to protect your spine.
02:29 Use your core muscles, that's it, really feel it.
02:33 Side to side, that's it, really reach out.
02:37 Keeping your arms extended, that's it, beautiful!
02:41 - Shoulders back and down,
02:43 focusing on that posture as well.
02:45 Getting your core involved,
02:47 so cinching that side belly as well.
02:49 As you come across, of course keeping those knees bent,
02:52 getting your lower body involved just a little bit.
02:55 - Zip up those abs, yes!
02:57 Core muscles engaged.
02:59 Good, we got two more.
03:02 Last one, okay.
03:04 Now let's slowly bring your knees all the way up.
03:07 That's it, now we're engaging right here,
03:09 through the abdominals.
03:11 You could also bring your arms behind you,
03:14 which really activates those core muscles.
03:17 Good, that's it.
03:19 Strong bodies, strong minds, because you are worth it.
03:24 Always think of good posture here.
03:26 Good posture is the key
03:28 to keeping those abs pulled up and in.
03:30 That's it, good.
03:32 Lift, I want you to breathe.
03:34 That's it, great.
03:37 - And now using those lower abs,
03:38 you're just driving that knee up.
03:40 Try to focus your mind to these lower abs right here,
03:44 with your chest tall and strong.
03:46 That way you're really getting those lower abdominals.
03:49 - I can feel it, Katie.
03:50 - Oh yeah, me too.
03:51 And then to make it more for your obliques,
03:54 we're gonna add a little bit of a crunch.
03:56 Here we go.
03:56 So cross, knee to elbow, opposite, and crunch it.
04:03 Here we go.
04:04 - Have fun.
04:07 - Great low impact cardio.
04:09 We will show you the low impact modifications.
04:12 If we're ever doing something a little bit more high impact,
04:15 we got you.
04:16 - This workout is for you.
04:19 So keep moving, that's the goal.
04:22 Aerobics is fun.
04:24 Two more.
04:27 Last one.
04:29 Okay, just step touch it.
04:32 Just step touch.
04:33 Okay, can we get low?
04:35 How low could you go?
04:37 Using your quads, using your handspring.
04:40 Also back here in the buttocks, that's it.
04:44 Good, great.
04:46 You got it.
04:48 How low could you go?
04:49 Use your thighs.
04:50 The lower you go, the more calories you burn.
04:52 That's it, good.
04:53 That's great.
04:55 Okay, we're gonna add one of my favorite all time moves.
04:59 I love it.
05:00 - All time retro moves.
05:01 - Yes.
05:02 - You guys will know exactly what this is.
05:04 - It's called the potey.
05:05 Let's do it.
05:06 And side, and side.
05:08 Okay, I love it.
05:10 Good.
05:12 You can make it low impact, just stay here.
05:15 That's okay.
05:16 You're right here.
05:17 Or pick it up, go.
05:18 Get those knees up, yes.
05:20 Have fun.
05:22 Great.
05:22 That's it.
05:25 Getting that endurance up.
05:26 Good muscle conditioning.
05:28 - Again, just have fun.
05:31 You're working out in your own home.
05:34 Woo.
05:34 - No one's looking at you, don't worry about it.
05:36 - Dance like no one's watching.
05:38 - Yes.
05:39 Love it.
05:40 Two more.
05:41 Last one.
05:43 Okay, march it out.
05:44 Simple march, that's it.
05:46 Take a deep breath, inhale.
05:48 And exhale.
05:51 Again, take a deep breath.
05:53 Bring it in, all that oxygen.
05:55 And let it out.
05:57 Great.
05:58 Now let's work a little lower body.
06:00 Little kick out.
06:02 That's it.
06:03 Feel as though you're a little rocket.
06:05 Don't worry.
06:07 Great.
06:09 But of course, remember, the upper body.
06:12 Nice and straight.
06:13 Keeping that posture, of course.
06:15 Always love that reminder.
06:17 Shoulders down, away from your neck.
06:19 - Good body alignment is so important.
06:24 Now you're gonna feel it in your inner and your outer thighs.
06:27 So get a little lower.
06:29 Criss-cross.
06:30 That's it.
06:31 Good.
06:32 And let's add the arms.
06:34 Press.
06:35 - Now it's really a rocket.
06:37 - Yeah.
06:37 - Jazz hands.
06:39 - Jazz hands.
06:39 Yeah.
06:40 Great.
06:42 Love it.
06:43 Good.
06:44 You got it.
06:46 That's it.
06:47 Two more, honey.
06:48 Last one.
06:49 Okay.
06:51 Just step touch.
06:52 That's it.
06:52 - And whenever you feel the need,
06:55 come back to the step touch right here
06:57 just to get your balance, catch your breath.
06:59 Right here is the step touch is going to center us,
07:02 getting us back.
07:03 But during this entire workout,
07:05 don't ever stop moving.
07:07 We want you guys to stay in the step touch.
07:09 - That's it.
07:10 Boosting your energy levels.
07:12 That's it.
07:13 All right.
07:14 I'm gonna take you back.
07:15 Take you back a little vintage move.
07:17 I call it the grapevine.
07:19 So here we go.
07:20 We're gonna go to the side and take it side.
07:22 That's it.
07:23 Good.
07:24 You can add a little lift to it if you like.
07:27 That's it.
07:28 Good.
07:29 Make it easy on you or challenging.
07:31 Really lift it.
07:33 Plyometrics.
07:34 Good.
07:35 Great.
07:36 Add a little power.
07:38 Strength and power.
07:40 Yes, you got it in you.
07:42 Yes, you do.
07:43 Good.
07:44 Good.
07:46 That's it.
07:46 Otherwise stay right here.
07:48 That's it.
07:49 Easy on the joints.
07:50 There you go.
07:51 Low impact.
07:52 - Feel free to make it your own too.
07:54 Do whatever feels right.
07:55 Use your arms.
07:57 Dance it out.
07:58 - Good.
08:00 And I love this one.
08:01 I call it over the top.
08:02 Here we go.
08:03 Over the top with the arms.
08:05 Good.
08:06 Over the top.
08:07 Like here.
08:07 Raising the sun is rising.
08:10 That's it.
08:11 I love it.
08:12 You're working the whole body.
08:14 Soon as you bring your arms over your head,
08:17 it's actually working that heart rate too.
08:19 Getting it up.
08:20 That's it.
08:21 Last one.
08:22 Good.
08:24 And relax.
08:25 Beautiful.
08:27 All right, we're going to have a little more fun.
08:29 We're going to do some punches.
08:30 One of my other all time favorites.
08:33 I'm bringing it home.
08:33 - She has a lot of favorites.
08:35 - Everything's my favorite.
08:37 It's all good.
08:38 All right, we're going to just tap it out.
08:40 Side and side.
08:42 That's it.
08:43 Feel as though you're kind of crossing in front.
08:46 But think about good posture again.
08:49 Good technique.
08:50 Good, strong bodies.
08:52 That's it.
08:54 You're doing great.
08:55 Good.
08:57 - And power through these punches, all right?
08:59 Strong biceps, strong upper body.
09:02 Release the stress.
09:04 (exhales)
09:06 And now overhead, bring all the way up.
09:13 Good, always use your arms.
09:16 So you're really burning more calories,
09:18 working more muscles.
09:19 We have 640 muscles in the body we're working.
09:23 Even our heart.
09:25 It's a muscle.
09:26 Good.
09:27 That's it.
09:28 Really reach a little higher.
09:31 Pull the belly button up and in.
09:33 Navel to spine, that's it.
09:35 Good.
09:36 Last one.
09:36 Okay, shake it out.
09:39 Just march it out.
09:40 Take a deep breath, inhale.
09:42 And exhale, wonderful.
09:46 Let's begin with a little heel tap.
09:48 Here we go.
09:48 And heel tap, out.
09:50 (upbeat music)
09:52 Good.
09:54 You can do this.
09:56 This is level one, okay, you guys?
09:58 Just stay right here.
09:59 Level one.
10:00 And use your thighs, yeah.
10:02 That's it, get down there.
10:04 Excellent.
10:06 The more you use the levels,
10:08 the more you're getting that heart rate up
10:10 and conditioning your heart.
10:11 - I like that.
10:12 - Yes.
10:13 - I'm thinking levels.
10:14 - Up and down.
10:14 - That's nice.
10:15 - Yes, okay.
10:17 Now level two, we're gonna push it out.
10:19 And push it out.
10:20 Good.
10:21 Work your chest muscles.
10:23 That's it.
10:24 Keeping it all low impact, which I love.
10:27 Yes, easy on the joints.
10:30 We're still conditioning the muscles
10:31 surrounding all your joints.
10:33 Something so important, near and dear to my heart.
10:37 At this age.
10:39 Good.
10:40 66 now.
10:41 And I'm happy and healthy 'cause I keep going.
10:44 Good.
10:45 All right, now hold it right here.
10:47 We're gonna take it a little more.
10:49 It's called plyometrics.
10:50 See if you can put some power into it.
10:52 Can you put some power into it?
10:54 A lift, a lift.
10:56 That's it.
10:57 Great.
10:58 Just a couple more, come on.
10:59 A little hit.
11:00 Woo, ha.
11:01 Okay, keep it going now.
11:05 All right, now we're gonna focus on our chest muscles.
11:08 That's it.
11:09 Thinking about good posture.
11:11 Open up your chest and pull and open.
11:14 Pull and open.
11:16 That's it, good posture.
11:17 Feel your upper back too when you press back.
11:24 That's it.
11:26 Still keeping that cardio going.
11:28 That's great.
11:29 A little low impact now.
11:30 Breathe there, inhale.
11:32 And exhale, that's it.
11:34 Get a little lower.
11:36 Use your thighs.
11:38 Use your buttocks.
11:39 Great.
11:40 Couple more.
11:42 Last one.
11:43 Okay.
11:45 And just step touch.
11:47 Good.
11:48 Now we're gonna do a little hamstring curls.
11:50 Another of the--
11:51 - I love this move.
11:53 I think this move is super fun.
11:55 And you're also getting your upper body as well.
11:58 So let's step touch that right here.
11:59 And let's just perfect these bicep curls first and foremost.
12:02 So bicep curl it out and then add that booty kick.
12:06 - Woo!
12:07 Little hamstring curl with the bicep curl.
12:10 Working the whole body at the same time.
12:12 That's it.
12:14 Great.
12:15 Keep moving, you got it.
12:17 - And get low.
12:18 Squeezing the biceps, kicking the booty.
12:22 Woo, woo!
12:25 - Smile, we're getting fit.
12:27 We're getting strong.
12:29 Yes, you are.
12:30 Doing it together.
12:31 This workout is for you.
12:34 You can do it.
12:36 That's it.
12:37 Good.
12:39 And now let's do a little single, single, and double.
12:43 Good.
12:44 Single, single, and double.
12:47 You got it.
12:48 Single, single, pump it.
12:51 Good.
12:51 Single, single, and double.
12:54 Good, just relax.
12:55 Inhale.
12:57 And exhale.
12:58 Good.
12:59 And let's turn to the side.
13:01 Let's do a little Charleston.
13:02 I love this one.
13:03 We're gonna do a kick up and a kick back.
13:06 A kick up and kick back.
13:08 That's it.
13:09 Great.
13:10 Good.
13:11 If you're just starting out,
13:12 go ahead and just tap it out.
13:14 Tap in front, tap behind.
13:16 That's it.
13:17 But notice the arms are going.
13:19 The more muscles you use, the more calories you burn.
13:23 So get it all going.
13:24 And the more levels you go, lower and higher,
13:28 really gets that heart rate up.
13:30 Really power.
13:32 That's it.
13:33 Great.
13:34 Great for your thighs, your buttocks,
13:36 your arms, and that heart.
13:39 Good.
13:40 Two more.
13:41 You want energy?
13:42 Keep it going.
13:43 Last one.
13:44 All right, shake it out.
13:46 Let's go to the other side.
13:47 Take a breather, inhale and exhale.
13:50 Ready?
13:51 And kick it up and kick it back.
13:53 You can start like really small and then build it up.
13:57 Okay?
13:58 Just work those arms too.
14:00 All right.
14:01 Are you ready?
14:02 Let's take it up a little more.
14:03 And up.
14:04 Kick it up.
14:06 Great.
14:07 Good.
14:08 Lift and lower.
14:10 You got it.
14:11 Excellent.
14:12 Have fun.
14:14 That's it.
14:15 Good.
14:17 Think positive.
14:18 You can do it.
14:19 Yes, you can.
14:21 Good.
14:22 Couple more just like that.
14:23 Get lower.
14:26 That's it.
14:26 Last one.
14:28 Okay.
14:28 Shake it out.
14:29 Shake it out.
14:30 Woo.
14:31 Okay.
14:32 - Okay.
14:33 On this next move, we keep saying favors,
14:35 but truly all of these are amazing,
14:37 especially this next one, low impact cardio.
14:39 We have some side pulls.
14:41 So take this step back, arms out in front of you,
14:43 lengthen, and we're gonna pull through.
14:46 So drive that knee towards your chest.
14:48 And exhale.
14:50 Beautiful.
14:51 Now, don't forget to squeeze that back glute right here.
14:55 And add a little bit of a torso twist.
15:01 Now, the more you twist,
15:03 the more you're gonna work your core right here.
15:05 Beautiful.
15:07 Great for those abs and the obliques.
15:10 That's it.
15:11 Good.
15:12 That's great.
15:13 Almost like you're pulling resistance as well.
15:16 Focus on the muscle there.
15:17 Cinch in that waistline.
15:19 Yes.
15:19 Great.
15:22 Two more.
15:23 Woo.
15:24 And last one.
15:26 Let's switch sides.
15:27 Here we go.
15:28 You got it.
15:31 Come on.
15:32 That's it.
15:33 Really cinch in.
15:34 Breathe.
15:35 That's great.
15:38 Oxygen.
15:38 Get it moving.
15:39 Yes.
15:40 Couple more.
15:42 That's it.
15:42 Last one.
15:43 Okay.
15:44 Take a breather.
15:45 Inhale.
15:46 And exhale.
15:48 That's it.
15:49 Excellent.
15:51 Little recovery time.
15:53 The next move is a great one.
15:55 It's skiers.
15:57 That's right.
15:57 You're gonna really work that bottom half,
15:59 but also get that heart rate up.
16:02 Let's first start with a little skier's
16:04 really tap to the side.
16:06 Begin at level one right here.
16:09 Okay.
16:10 Easy level.
16:11 You can do this.
16:12 Just tap it out.
16:14 Twist a little to your hips though,
16:16 so you get the action going.
16:17 That's it.
16:18 Good.
16:20 If you can, get a little lower.
16:21 Feel it in your hips, your thighs, the glutes.
16:25 Good.
16:26 That's it.
16:27 Keep moving.
16:28 That's the whole goal.
16:29 Notice our arms are going.
16:31 Our legs are going.
16:32 Yes.
16:33 Good.
16:34 That's it.
16:35 Two more.
16:36 This one, now take it to the skis.
16:37 Full blunt.
16:38 Go.
16:39 That's it.
16:40 A little power.
16:42 Yes.
16:42 Strength and power.
16:45 Good.
16:45 Sit back.
16:47 That's great.
16:47 Strong.
16:49 And to modify this,
16:51 just don't jump so high.
16:53 Yeah, or you could just tap it.
16:54 To the side.
16:55 Tap it.
16:56 That's it.
16:57 Good.
16:58 But to challenge yourself, go.
16:59 Add that jump.
17:01 And have fun.
17:02 Condition those muscles.
17:07 That's it.
17:08 Last two.
17:08 Okay.
17:10 Take a breather.
17:11 Inhale.
17:12 And exhale.
17:15 All right.
17:16 Are you ready?
17:17 Yes.
17:18 Really get your upper body,
17:21 arms and abs sculpt.
17:23 The first move,
17:24 we're gonna turn to the side right here.
17:25 We have first a back fly.
17:27 So let's first perfect that.
17:29 All right.
17:30 So hinging forward just a little bit.
17:32 Knees a little bit bent.
17:34 Abs in tight.
17:35 Slow down that heart rate just a little bit.
17:38 Squeezing those back muscles.
17:40 Squeeze at the top.
17:43 Squeeze your shoulder blades behind you.
17:45 Squeeze.
17:46 That's it.
17:47 Good.
17:48 And let's add a tap to keep the cardio going.
17:54 And tap.
17:56 And tap.
17:56 That's it.
17:57 Good.
17:58 You got it.
17:59 Great.
18:00 Keep it going.
18:01 Body is nice and strong.
18:03 That's it.
18:04 Your posture is good.
18:06 Your back is strong.
18:08 You've got this.
18:09 Great.
18:10 Back fly with a toe tap.
18:11 You can do it.
18:13 Really feel your upper back.
18:14 Yes.
18:15 If you ever wanna add weights,
18:17 that's okay too.
18:18 That's it.
18:19 This is a body weight program for you right now.
18:21 That's it.
18:22 Good.
18:23 You can still feel the muscles if you focus.
18:26 Resist.
18:27 Two more.
18:28 Last set.
18:30 Okay.
18:31 Relax.
18:32 Shake it out.
18:33 Okay.
18:34 The next one is for the back of those arms.
18:37 The triceps.
18:38 The area I always like to work on.
18:41 Yes.
18:42 It's great.
18:43 Inhale.
18:43 And exhale.
18:46 We're gonna take a step back.
18:48 Let's first go a little bit slower
18:50 so we understand the steps right here.
18:51 So you're just gonna take a step back.
18:54 Not a full curtsy.
18:55 Just step back and also tricep kick back at the same time.
18:59 We'll speed it up in a second.
19:03 Just making sure you're breathing.
19:06 You got it.
19:07 Let's speed it up in three,
19:09 in two,
19:11 and one.
19:11 Here we go.
19:13 Get those palms up.
19:15 Feel it in the back of those arms.
19:17 Great for the shoulders and the triceps.
19:19 Good.
19:21 That's it.
19:22 Keeping that heart rate up.
19:23 Keeping that metabolism up.
19:25 That's it.
19:26 You got it.
19:28 Good.
19:29 That's great.
19:30 Triceps, really lift them.
19:32 That's it.
19:33 Good.
19:34 Lift.
19:35 Lift.
19:36 Great.
19:37 Keep it going.
19:38 Keep it going.
19:39 Keep moving.
19:40 - I'm feeling my triceps, y'all.
19:41 - Yes.
19:42 Chest back.
19:45 Good.
19:46 Last two.
19:47 Okay.
19:48 Take a breather.
19:49 Inhale.
19:51 Oh, wonderful.
19:52 And exhale.
19:54 All right, a little ab workout now.
19:55 A little ab series.
19:56 - This is my favorite part.
19:58 - Yes.
19:58 - We are taking it more current style.
20:02 I mean, I guess you used to do this.
20:03 - Modern.
20:04 - But it's a little bit more my style.
20:06 So we're gonna take those arms right above head right here.
20:09 Inhale.
20:10 And as you exhale, let's pull down,
20:11 drive the knee towards your chest and switch.
20:15 Great.
20:16 Now, pull down using that resistance.
20:19 Beautiful.
20:20 So I want you guys to make sure
20:23 you're giving it your all right here, all right?
20:25 110% effort.
20:27 You're only getting out of this
20:29 as much effort as you're putting in.
20:31 Since it's no weights,
20:32 really focus on that pretend resistance.
20:35 You're pulling that rope down.
20:36 You're driving that knee towards your chest.
20:38 Beautiful.
20:41 Nice work.
20:42 Great.
20:45 Great for the arms, the core, your legs,
20:48 even your buttocks 'cause I kind of lean back
20:50 a little and really feel it.
20:52 That's it.
20:53 Great.
20:54 Last three, two, leave those hands above head in one.
21:01 Hold, hands come right behind your head.
21:04 Now we have an alternate standing crunch right here.
21:07 So what we're gonna do is knee to elbow kiss, same side.
21:10 Drive that elbow.
21:12 Great.
21:13 And exhale.
21:15 Beautiful.
21:19 Slowing down that heart rate just a little bit.
21:21 Great for those oblique muscles.
21:27 Also, it's great for balance, stability.
21:30 So important for all of the intricate muscles
21:33 of your abs and core working.
21:35 That's it, good.
21:36 Three more.
21:40 For two, leave your hands up there in one.
21:44 Let's switch sides.
21:45 Here we go.
21:46 Plus, it does not matter how high you can get that knee.
21:52 If you wanna just come right here, that is totally okay.
21:55 But if you can, drive it all the way towards that elbow.
21:59 - That's a good one, Katie.
22:01 - It's a great one.
22:02 - Yeah, 'cause the leg I'm staying on
22:03 is also getting a great workout.
22:06 - Absolutely.
22:07 - Good tone for my thighs.
22:10 Great for the lower abs too.
22:12 Soon as I bring that knee in, I can feel it.
22:15 Sides of the waistline, obliques.
22:18 - We have three.
22:19 Leave your hands behind your head in two and in one.
22:23 We're gonna do a good morning.
22:24 So leaving your hands right behind your head,
22:26 hinging forward and coming right back up,
22:29 flat back right here.
22:30 - Can you see it on the side here?
22:33 - And lean back flat and lift.
22:37 Really feel it.
22:39 Control.
22:41 That's it.
22:41 You can bend your knees slightly.
22:43 For those just starting out,
22:46 go ahead and do it like a deadlift
22:48 with your hands sliding along your legs.