Quick Total Body Cardio Warm Up


Calorie burn:

24 to 54





Equipment Needed:

No Equipment

Workout type:

Cardiovascular, Low Impact, Warm Up/Cool Down

Body focus:


Workout Details

Not all of our workouts come with a warm up included because many of you like to double up on our videos to get a longer routine in and don't want to have to wade through another warm up when you are coming from just finishing a different video. For that reason, we build independent warm up videos like this one for those of you who like to mix and match to create your own unique combination of videos. This particular workout can be easily used to get ready for an upper, lower or total body routine as it touches on every aspect from wrists, elbows and shoulders to toes, ankles and knees.

The importance of a good combination of exercises to adequately prepare your body for a hard routine can not be overstated. It is an absolute must for anyone, to avoid injury due to stiff muscles, joints, ligaments and tendons. On top of avoiding injury, preparing your body for a workout by first using a prep workout actually allows your body to function more efficiently from the very first repetition which can actually increase your overall calorie burn as you are able to put more overall effort into the beginning of the routine. Though the increase may be small, if you are trying to lose weight or keep it off, every single burnt calorie counts.

Though by nature the video is short and low intensity that does not mean that you don't get a calorie burn from it. Every single burnt calorie counts, so why shouldn't the calories burnt from this video count also. On average you can expect to burn 4 calories per minute on the low end and up to 9 calories per minute on the high end giving you a surprising 24-54 total calories burnt in just 6 minutes of a prep workout. Do this video 2-3 times through and you have yourself a great beginner low impact workout.

The following are the exercises and the order of those exercises used in this video. Each exercise is done for 30 seconds from start to finish not including the time it takes to move from one exercise to the next. Remember to move slowly, especially at first then you can start to increase speed gradually as your joints and muscles start to limber up. Also you may want to restrict your range of motion for the first 2-3 repetitions before gradually working into your maximum comfortable range.

Quick Total Body Cardio Warm Up:

- March In Place
- Squat + Knee Pull
- Walk Down Plank
- Flutter Kicks
- Crunch Jack
- Push Up + Child's Pose
- Windmill Turns
- Downward Facing Dog + Back Bow Extensions
- Arm Cross Swings
- Front Jacks



02/10/15 9:04am

I like this warm up workout because it combines toing, stetching and mild cardio to get the blood flowing.

Hi Kelli and Daniel, I use these warmup videos as a way to break up a day of sitting. It would be fun to see a few short < 15 minute workouts that you could do in the office or before going to work. Something that would warm you up but not make you sweat to hard.

Your workouts are so flexible, variable and accessible, that I never go through the day anymore without working out. Sometimes It's jus a few warm up videos interspersed throughout the day when I'm really busy, other times brutal HIIT, stength, or cardio routine. I have noticed a difference in my enjoyment of outdoor sports. I have more stmaina, coordination and stength. Thank you!



07/25/14 12:41pm

that's a very different kind of warm up! almost feels like a warm up for doing yoga..


04/09/14 11:23am

I can't make the video full screen on your website any more. I have to watch it on youtube if I want to make it full screen. Never used to be the case, I wonder why that is?


04/23/14 10:27am

I had this same problem when I was using Chrome. I switched to Safari and I was able to make the video full screen on the website :)


02/16/14 8:32pm

I can't wait to try this out!


07/03/13 12:21pm

In 30 seconds per exercise and without previous cues, it is a bit fast for us to follow and get ready. I did it twice through for that reason.


04/24/13 11:55am

Great warm up! Maybe you can try and do another cool down workout. I really like your total body cool down and stretching routine (about 15 minutes) But it does get a bit old. I love the ones that incorporate yoga and light toning moves. you guys are so GREAT! I don't know what I would do without you! I am getting over anorexia and OCD (especially over exercising) and you guys are helping me to get over it (albeit slowly, but hopefully completely). Any comments/tips to helping me overcome this hurdle would be wonderful! I understand that you guys are super busy and don't do personal training, but I just want to know if you have any ideas. I still have problems with exercising too much I used to do it 6-7 days a week for up to 2 or 3 hours. I am down to 4 days a week, for about an hour, but it is still a major obsession in my life and pretty much what my life revolves around. Thanks again :-)


04/22/13 9:34pm

Great comeback workout after an illness!


04/21/13 5:35pm

I liked this workout!

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