“FAST Walking in 30 minutes | Fitness Videos”:
“FAST Walking in 30 minutes | Fitness Videos” is a simple yet powerful workout designed for all fitness levels. This indoor walking exercise helps you burn calories, improve stamina, and stay active without needing any equipment. It’s perfect for people who want to lose weight, strengthen muscles, or maintain a healthy lifestyle at home. Walking workouts like this boost heart health, improve flexibility, and are easy to follow for beginners as well as advanced exercisers. Just 30 minutes a day can make a big difference in your fitness journey!
1. #WalkingWorkout
2. #FitnessAtHome
3. #FastWalking
4. #WeightLossWorkout
5. #CardioExercise
6. #HomeWorkout
7. #IndoorWalking
8. #HealthyLifestyle
9. #BeginnerWorkout
10. #30MinuteWorkout
“FAST Walking in 30 minutes | Fitness Videos” is a simple yet powerful workout designed for all fitness levels. This indoor walking exercise helps you burn calories, improve stamina, and stay active without needing any equipment. It’s perfect for people who want to lose weight, strengthen muscles, or maintain a healthy lifestyle at home. Walking workouts like this boost heart health, improve flexibility, and are easy to follow for beginners as well as advanced exercisers. Just 30 minutes a day can make a big difference in your fitness journey!
1. #WalkingWorkout
2. #FitnessAtHome
3. #FastWalking
4. #WeightLossWorkout
5. #CardioExercise
6. #HomeWorkout
7. #IndoorWalking
8. #HealthyLifestyle
9. #BeginnerWorkout
10. #30MinuteWorkout
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LearningTranscript
00:00You ready to walk? Yeah, I'm ready to walk. You guys ready to walk? Oh, let's walk, everybody. Here we go.
00:07All right, now, always a quick four basic step review. That gets our body warm, and then we'll be ready to take off.
00:15You know you're a pro by now. I know you know the moves.
00:19Our traditional warm-up. Here it is. Walk, walk, walk, walk, walk, walk, walk.
00:24So, again, I need a second to give me that pace. Music is created and engineered for the beat to be the miles per hour.
00:34Walk, walk, walk, walk, walk, walk, walk, walk, walk. Just give me four more. Here's four. Here's three. Here's two.
00:41Sidestep, everybody. So, you know, again, the speed is the most important thing. It's really not the moves.
00:48I want you to keep moving at the beat, at the speed that I keep the movements going.
00:55So, any time one of the movements maybe get a little challenging or a little confusing, remember that walking to the beat is the secret to this whole program.
01:04It's how you get fit. Okay? Nice. Out together, out together, out together, out together.
01:11Here's four. Here's three. Here's two. We're back to walking now. We walk. Good. Kicks are coming up, guys.
01:17And four. And three. Two. Just an easy kick. Just easy. Getting those legs ready.
01:25Getting muscles warm. Body temperatures going up.
01:29You'll feel really good in the full range of motion. All the joints feel good.
01:33When you just give it a little movement, it gets a little lubrication in there.
01:37I call it juicing the joints. And it feels good when you're moving.
01:41Oh, yeah.
01:42Good. Four. And three. And two. Back to walks, guys. We walk.
01:47Always go back to a walk any time. If it gets a little fast for you, just go back to an easy walk.
01:56Four more and then knee lifts are coming.
01:59Ready? Knees up right here, guys. Knees up and knees up. Knees up. Knees up.
02:04Remember, long and tall. We want to think of from the hip up to the shoulder.
02:09Long and tall. Belly button toward the spine. Draw back.
02:15That deep muscle layer, if you tuck it back, you've got it. You've got a strong core.
02:20A stable core.
02:22Two more. Walk, walk, walk, walk, walk, walk. Okay. So those are your four easy steps. Now we start moving around a little. Here we go. Yeah.
02:30All right. Two up and two back. Here it comes. So walk forward for two. Back up. Two steps. Here's one. Here's two. Back up. One. And two. Good.
02:40When we can move the body around in all the directions, all the muscles get involved. So a traditional walk doesn't use those back up muscles. And that's what I love about our program. We can do total body walking. All the muscles are involved. All the many directions. It's so strong.
03:00That's how you get fit. One more time. Okay. Everybody's walking right here. Just pick up those feet. Now pick up feet. Little bit higher. Five and six. Okay. Side steps again, guys. So step out. And again, you make it just a little wee bit wider. There you go.
03:19And we're going to wake up upper body. Just reach every time you step out. That's it. Reach, reach, reach. Wake up those arms. Wake up the shoulders. Tuck that tummy back. You'll have it nice and powerful for all the moves coming up. Two more. Walk, walk, walk, walk, walk, walk, walk. And walk, walk, walk. Good. Tap out, guys. Four and three.
03:49And two. Just touch the floor. Tap and tap. Good. You sit down in a little bit lower. Just get the feet working. Good job. Eight, seven, six, and five, four, three. Back to walks, walks, walks, walks. Nice. Hey, guys. Mini squats and then we'll get some arm work into it.
04:09All you do is this. You just sit down into it and pop up. That's it. Kind of sit and pop up. That's it. Now, hey, guys, a little lateral motion here. Just allow the arms to follow. Lift, lift, lift.
04:25Lift. There's a raise, raise, raise, raise, raise. Yeah. Just two more times. Here's one. Here's two. We walk. Always back to walking. Good.
04:38Okay. A few minutes of a slow beat. That was the warm-up walk. Now we really start to get to the heart rate. Build that heart rate up where we need it.
04:46Uh-huh. So we're sure we're going to get all the benefits from cardio exercise, aerobic exercise. But listen, when we can get that heart rate up, that's when we can really burn those calories.
04:55Here they go. One, two. Walk, walk, walk. You got it. There it is. That's the beat. All right, come on. Put power into it, guys.
05:02Oh, yeah. Oh, I love to turn around and see those faces. Wow. There's a lot of beautiful people. Walk, walk, walk, walk. Walk, walk, walk, walk. Nice.
05:14Hey, guys, double side steps are coming up. Give me four. Three, two. A double side step. Step out. Two times. Come back this way. Two times. Good.
05:24We'll open up those arms. Here it comes. Open and close. Open, close. Good. That's it.
05:30All muscles in motion. Go. I love the lateral movement. We don't do it all the time. So those muscles get conditioned.
05:43Out together, out together, out together, out together. One more set. All the way over. Come on back. Now walk, walk, walk, walk, walk.
05:53Walk, walk. Raise arms. Raise them high. Raise them. Here we go. Eight, seven, six, five, four, three, two, one. Good.
06:04Arms are down. Power walk, power walk. Good. Knee lifts are coming, guys. Four and three and two. Now lift the knee. Let's get it working first.
06:13The knees come up strong. The trunk is tight and strong. So I want your alignment even straight up.
06:21Remember, don't tip back. Stay long and tall. Hands on your hips. Call in your rotator muscles.
06:29Isn't that something? All you have to do is change directions with your hands and you can get your waistline in it.
06:37That's amazing. Oblique muscles, rotators. Four more. Here's four, three, two. Walk, walk, walk, walk.
06:44You got it. Walk. Nice job. Power walk. Pump the arms just a bit. Nice.
06:52Woo. Open up feet. Kickbacks are coming. Four, three, two. Now remember, hamstring curls.
07:01So when that heel comes up, I call it a kickback. Kick behind you. Good.
07:06If we sit in a little bit lower, you feel thigh engagement just a bit. Nice. Very nice.
07:13Here we go. Good. Kickback. Kickback. Kickback. Kickback. Kickback. Kickback. Kickback. It's all legs.
07:20Just go. Eight more. Eight, seven, six, five, four, three. Walk, walk, walk, walk, walk.
07:27You feel that heart rate going up.
07:28It only takes a few minutes to get heart rate where you need it to be to be sure.
07:33You get a healthier heart, a stronger heart. Your lungs feel better. You breathe easier.
07:41There's so many benefits to fitness walking. You're doing it. Good. Upper body. Ready?
07:46All we do is lift up, lift up, lift up, lift up, lift up, lift up, lift up. Raise all the way.
07:53Full extension. Reach, reach, reach. Eight more. Eight.
07:58Eight. Seven. Six. Five. Four. Three. Two. Arms are down. Power walk. Nice.
08:05Woo. Kicks are coming, guys. Four. And three. And two. Tight tummy before you kick.
08:11Kick. And kick. I think before my leg flies, I tuck my tummy way back.
08:16Belly button to the spine. Nice. And long trunk.
08:21All right. Now, guys, reach for your feet. Every time a foot comes up, reach. And reach.
08:25Come on. Real strong. Real strong. Give it a little tummy tuck. Every time you kick, tuck. Tuck. Tuck. Tuck.
08:32Come on. Tuck.
08:34Eight. Seven. Six. Five. Four. Three. Walk, walk, walk, walk, walk. You got it. Nice.
08:41Move around, little guys. Two up and two back.
08:45Ready? Nick, it's so funny. I turn around. They're funny.
08:50Yeah. And four. Three. Two counts up and back. Here we go. It's one. And two. And one. And two.
08:58Hey, we won't come up with that little clap. One. And two. One. And two. One. And two.
09:06And two. Come on. It feels good to move around. Put those muscles in motion.
09:09Turn. Back. For two. Up. For two. One. Two. It's such a good brisk pace. And two. And two.
09:20Last time. Up and back. One. And two. Back. Good. Stay right here. Power walk.
09:26Open up feet. Kick back's coming again. Four more. Here's four. Three. Kick back. Now let's go.
09:33Kick back. Kick back. And reach out straight ahead. Nice. And give me a few more and then
09:39we'll pull back. Two more. Pull back now. Here we go. Pull back. Pull back. Pull back. Pull
09:46back. Eight. Seven. Six. Five. Four. Three. Two. Walk, walk, walk, walk. Always a walk. Nice.
09:54Four. Three. Hey, guys. Start with a simple side step. Then we'll go to skaters. Four more
10:00counts. There's four. Three. Two. So the side step. Get the feet working first. You got
10:06it. Just a few more. All right. Now. So a skater is simply tap behind. Here it comes. Step,
10:12tap. And look what happened. Naturally, my arms came around to balance me. So I'm working
10:17on a little balance and coordination. But that rotation is all waistline. Tuck your tummy
10:23back. Give your waistline a workout. Go. Come on. Step, tap, step, tap, step, tap, step,
10:29step, step, tap. Got it. Eight, seven, six, five, four, three. Walk, walk, walk, walk,
10:37walk. You got it. Yeah. Oh, yeah. Nice job, everybody. Nice job. Knee lifts coming. And four,
10:45three. Single knee lift. All you do is lift one, then the other. These are singles. You know
10:50what that means? Double comes up soon. Not yet. Open up your feet a little wider. You're going
10:55to need the balance. Touch your hip. Touch your hip. Here's four. Here's three. Here's
11:01two. Doubles here now. Double. Here we go. There you go. On the side. Come on. Pull. Get
11:06all the muscles involved. Go. I want you to tuck your tummy back and get the arms a little
11:11higher now. Higher arms. Go. Come on. Let's go. One, two. One, two. Come on. Work today. Work hard.
11:19I'm so glad you made the time. And one. And two. And two. Walk, walk, walk, walk, walk. We're
11:27walking. Whoa. Upper body. Reach. Reach. Reach. Reach. Eight, seven, six, five, four, three. We're
11:38going to change the arms. Push to the front. Push. Push. Push. Push. Push. Push. Four
11:46more. Four, three, two. Walk, walk, walk. You got it, guys. Step, tap. Two forward, two
11:53back. You got it, Camilla. Camilla. Four, three. Ready. And give me beat, guys. I still need
12:02the beat. Four, three, two. I got it. Now let's go. It's step, tap, step, tap, step,
12:07tap, step, tap, step, tap. There you go. Just tap. Step, tap, step, tap, step, tap, step,
12:15tap. You got it. Just get those feet walking. If anything feels a little bit, you know, uncomfortable,
12:23don't you worry about that. Just walk. Step, tap, step, tap, step. Okay. Okay. I know.
12:32I couldn't even stop myself. Yeah. Woo. Tap, tap, tap, tap. One more time. You got it. Walk,
12:45walk, walk, walk, walk. You got it. Nice, nice, nice. Open up those feet. Kickbacks. Four, three, two,
12:52lift the heel. Here it comes. Lift up. Lift up. Throw the hands to heaven. That's the time
12:58that I think about being thankful. There we go. Here's four. Here's three. Get ready to
13:03pull down. Now it comes. Now four, three, two. Keep going. Eight more. Eight, seven, six,
13:10five, four, three, two. Walk, walk, walk, walk. You're walking. Walk, walk, walk. You got it.
13:16Yeah. Kick's ready. Kick's right here. We kick and kick real strong. Tight tummy. Reach for your feet.
13:23When you reach for your feet, you get all those muscles involved. There it is. Wendy, nice and tight.
13:29Nice, nice, nice. Suze. Suzie. Big powerful kicks because when we're tight here, the legs move with power,
13:37the arms move with power. Just easy, basic movements can use a lot of muscle.
13:42It's fitness walking for your total body. Back to walking, guys. Walk, walk, walk, walk.
13:50And a pump the arms. Power walk. Nice.
13:56Side steps and skaters coming back. Ready? Side step here. Just start out with the basic.
14:01Get your feet working first. Out together, out together. Four more.
14:06Four, three. Turn it into a skater. It's skater. And here's the rotation.
14:14Carrie, do you feel that in your waistline? Exactly. Waistline just takes over.
14:21Those rotator muscles just go because the foot changed position.
14:26That's all that happened. And now you've got all those new muscles working.
14:30Two more. Walk, walk, walk, walk, walk, walk. Wow.
14:34You've got to be fast on your feet. It's so nice.
14:37Pick up those feet, feet. Walk, walk, walk, walk.
14:41All right. A little change to the beat. Walk, walk, walk. You got it. That pace. Nice.
14:47Good job. All right. Now, we're going to take the arms up.
14:52We're going to take them out. We're going to take them down and then out again.
14:55So it's a whole pattern. You can watch it at home. Join us when you're ready.
14:59Upper body. Four, three. All right. Now, guys, to the beat like this.
15:04You go up, out, down. Now, back out. Now, come on. Up, out, down and out.
15:10That's it. Go up and out and down and out. Good. Up, out. Good. Down and out.
15:17Straight up. There you go. And out. Here it's up and out and down and out. Here's up and out and down and out. Up and out. Down and out.
15:29Head out and out. Last time. Last round. Power walk, power walk, power walk. Yeah. Good.
15:34Good. You have to think a little bit, huh? You have to think. Yeah. Nice. Power walk. You got it.
15:43Hang on, guys. Keep a good power walk. Five. Knee lifts are coming back. Ready? Knees up right here. Knees up. Knees up.
15:50Knees up. Hands to the hips. Bring it around. Those are singles. Four more singles. Four. Three. Back to doubles. Here come two. One. And two. Other side. One. Two. And one. Two. Come on.
16:03Two. Come on. All right. Now come across your body. We're going even farther. We're going to go to fours. Not yet. I'll tell you when. One and two. I love that. I have them all thinking.
16:16Oh. Give me one more set for twos. Okay, guys. Let's do four on this side. Four. Three. Two. Move to the other side. Here's four. Three. Two. Other side. Let's go. Four. Three. Two. And switch. Four. Three. One more set. That's all. Come on. Four. Three. Make it tight. Good. Switch. Four. Three. Walk. Walk. Walk. Walk. Walk. Walk. Wow. Feels good. Nice, everybody. Two up. Two back. Ready?
16:46Walking strong. Walk. Walk. And back. Two. Let's go. One. And two. Back. Two. One. Two. Back. Two. Back. Two. And two. And two. And two. Nice. We're going to add a double side step. I'll tell you when. Not yet. Up for two. One more time. Up and back. Okay, now. Add double side steps. So go out together. Out together. Get ready to go back up.
17:15Up. Nice. Back. Double side. Good. Out together. Out together. Out together. Here we go up. One. Two. Good. And two. Double side step. You got it. Out together. Out together. Up for two. Back. For two. Double. Two. You got it. Moving around. All the directions. I love it. It's so good for the body. Good for your coordination. Good for your balance. Back. Two. Last time. Over.
17:44And back. Walk. Walk. Walk. Walk. You got it. Keep that energy high. Come on. It's a good strong beat. Pick up those feet higher. Pump those arms. We're going.
17:55Hey, how about three walks and a tap? So give me a few seconds to keep my beat and I'll guide you into it.
18:01Here it goes. It's one, two, three, tap. One, two, three, tap. One, two, three, tap. One, two, three, tap. Now I'm going to start that move. One, two, three. One, two, three. Let's move, guys.
18:15And tap. One, two, three, and tap. Come on. Power walk. One, two, three, and tap. One, two, three, and tap. Two, three, and tap. Two, three, and tap. Come on, shoes.
18:27Can't miss those shoes?
18:28Oh, we love our shoes. We hope you like them, too. We were so happy to see our bright shoes when we walked in today.
18:40One, two, three, tap. One, two, three, tap. One, two, three, tap. Walk, walk, walk, walk, walk. Just right here. There you go.
18:48Because walking shoes are the key to life. Just push those arms. Push. You know why? Because fitness walking will carry you through a lifetime of good health.
18:59Don't you be without your fitness walking shoes ever, okay? Push and push. Push. Push. Come on. Push arms. Tight tummy and really extend those arms. Four more counts.
19:12Here's four, three, two, walk, walk again. Hey, guys. Side steps, and then we're going to put a little twist to the feet. I'll guide you through it.
19:22Four, and three, and two. Just step out this way. Out together, out together. Get the feet working first.
19:28So skaters were a way to put the toe behind it, and then you have some rotation. This time, it's heels to the front.
19:35I'll guide you through, guys. Give me a few more. Four, three, two.
19:40Now, heels to the front. So you step, heel, step, heel, step, heel.
19:44It's the same principle. It throws you off a little wee bit because it asks your balance to come in, your coordination to come in.
19:52And so what happens is you rotate at the trunk, your arms kind of follow, and now you have a lot more muscle going on.
19:59Step, step, heel, step, heel, step, heel, step, heel. Four, three. Walk, walk, walk. Good, good, good.
20:13Nice, nice, nice. Now, pick up those feet. Hey, guys, we're going to move around a little. Two up and two back, and then we're taking those corners.
20:21Yeah, Nick, I'm coming back to that corner. Nick, we're going to the corners. Yeah.
20:27Four, three, ready, two up like this. One and two. Back up. All right, now, off to this corner. Go.
20:33One and two. Back up. One, two. Other corner. Let's go. One and two. Back up. We're going back up the middle.
20:39One and two. Good. Back and two. You got it. One and two. Nice. Other corner. Here we go. One and two.
20:47Go ahead. Add your claps. I know. One and two. And back and two. Other corner. One and two and one. Corner, corner.
20:55All corners. One and two. All corners. Here we go. One and two. And one and two. One and two. Last time. Corner.
21:05One and two. You got it. One. Stay right here, guys. Nice. Wow. Come on. Power walk. Arms push to the front.
21:13Here we go. Push and push and push and push. Come on. Every minute, you keep fitness walking.
21:20You build endurance into the body. Your heart gets stronger. Your bones get stronger. Your muscles get
21:27stronger. Come on. Hang in there in this third mile. Blow out that air. Four more counts. Here's four.
21:36Here's three. Here's two. Walking again. Nice. Walk, walk, walk. We got it. It's the pace and the beat.
21:42Beat, beat, beat. Nice. Hey, guys. How about a little cha-cha?
21:49All you do is, the actual move is you step two times and run for three. It's watch it and join us anytime.
21:58Four, three. All right. Like this, guys. It's all you go. Step, step. One, two, three. Step,
22:03step. One, two, three. Step, step. One, two, three. Step, step. Step, step. Step, step. Step,
22:10Step, step, one, two, three, cha-cha, one, two, three, one, two, three, one, two, three,
22:17one, two, three, one, two, three, here's four, three, two, little run, walk, walk, walk,
22:26walk, there you go, walk, walk, nice.
22:29Now all we need next, kicks, four more counts, here's four and three and two, now just kicks.
22:36All I need you to do, guys, before that leg raises, you think about tummy tuck.
22:42Belly button toward the spine, flatten it up.
22:45Reach for your feet, reach for your feet.
22:48It looks like an easy move, but I will tell you, it's strong, it's all the muscles of the body, you can see it.
22:54Wendy, Susie, go strong, honey.
22:57Carrie, go strong, big kick, power kicks.
23:00Marvin, big power kick.
23:02I love it.
23:03Every muscle of the body, Nikki.
23:05Yes.
23:06Tighten up the tummy, Camilla.
23:08Head to toe.
23:10See, Nick, your neighbor is so smart, your neighbor.
23:13Yeah.
23:14That's why I'm standing next to her.
23:15Maxine, nice, honey.
23:16Beautiful alignment, too, beautiful alignment.
23:18It's total body walking.
23:20Nice.
23:21Tight tummy.
23:22Reach and reach.
23:24Four, three, walk, walk, walk, you got it.
23:27Oh, yeah.
23:28Two up, two back in corners.
23:30Four, three, ready, two up right here, here's one, here's two.
23:34One, here's two.
23:35One, and two, corner.
23:37One, and two.
23:38The other corner, go.
23:40One, and two.
23:42Middle, middle.
23:44And two.
23:45Corner.
23:47And two, come on.
23:48Move around the room, corner.
23:51Middle.
23:52Middle.
23:53Move the furniture at home.
23:55Because we're coming over.
23:56Wouldn't that be fun if we got to go everywhere, all our walkers are?
23:59I would love it.
24:00And two, maybe we need to do a little tour, everybody.
24:01One, and two.
24:02Middle.
24:03One more time.
24:04All the way around.
24:05Here we go.
24:06Corner.
24:07And the corner.
24:08Middle, middle, middle.
24:09Here we go.
24:10Middle, middle, middle.
24:11Here goes.
24:12Middle.
24:13One more time.
24:14All the way around.
24:15Here we go.
24:16Corner.
24:17And the corner.
24:18Middle, middle, middle.
24:20Here goes.
24:21Middle.
24:22Walk, walk, walk.
24:23Pick up feet.
24:24Wow.
24:25Open up feet.
24:26Let's celebrate is right.
24:27Open up.
24:28Kickbacks are coming.
24:29Give me four.
24:30Give me three.
24:31Give me two.
24:32Give me one.
24:33Here goes.
24:34Kick back.
24:35Kick back.
24:36Kick back.
24:37Kick back.
24:38Kick back.
24:39Kick back.
24:40And all the way to heaven hands.
24:42All the way.
24:43Reach all the way through those fingertips.
24:45A big extension.
24:46Come on.
24:47Tight tummy.
24:48Four more.
24:49Here's four.
24:50Here's three.
24:51Pull.
24:52Pull.
24:53Pull.
24:54Pull.
24:55Pull.
24:56Pull.
24:57Pull.
24:58Pull.
24:59Pull.
25:00Four more.
25:01Four.
25:02Three.
25:03Two.
25:04Walk, walk, walk, walk.
25:05Grapevine coming up.
25:06All right.
25:07Four walks.
25:08Four.
25:09Three.
25:10Two.
25:11Grapevine right now.
25:12Grapevine.
25:13Here it comes.
25:14One, two, three.
25:15One, two, three.
25:16Step, cross, step.
25:17Step, cross behind.
25:18Step, cross behind.
25:19Step, cross behind.
25:20Step, cross step.
25:21Step, cross step.
25:22Step, cross step.
25:23Get up.
25:24Light on the feet.
25:25Light on the feet.
25:26Go.
25:27One, two, three.
25:28One, two, three.
25:29One, two, three.
25:30One, two, three.
25:31Two, three.
25:33Four.
25:34Three.
25:35Two.
25:36Walk, walk, walk, walk, walk, walk, walk.
25:39You got it.
25:40Nice, everybody.
25:41Come on.
25:42Throw those hands straight up.
25:45Straight up.
25:46Eight, seven, six, five, four, three.
25:51Push arms to the front.
25:52Here they go.
25:53Push, push, push, push.
25:56Four, three.
25:57Arms down.
25:58Power walk, power walk.
25:59Pump the arms.
26:00Tap out, everybody.
26:02Four, three, two.
26:04Just touch the floor.
26:05You tap it and tap it and tap.
26:07All right.
26:08Hey, guys.
26:09Start that turn.
26:10All you do is turn, turn, tap.
26:12Tap.
26:13You kind of push off a little.
26:14All right.
26:15Now, here comes the arms.
26:16All you do is reach.
26:17Opposite hand.
26:18Go.
26:19And go.
26:20And go.
26:21Come on.
26:22And go.
26:23Nice, Maxine.
26:24There you are, doll.
26:25Push off with the leg.
26:26Push off.
26:27Go.
26:28Come on.
26:29All the way.
26:30Big extension, Camilla.
26:31When all these muscles are asked to move fast, you are getting in the best shape of your
26:34life.
26:35That is so awesome.
26:36Go, Carrie.
26:37Big punch.
26:38That a way to go, honey.
26:39That's a way to work out.
26:41You got it.
26:42Now.
26:43And go.
26:44How about four, three, two.
26:49Walk, walk, walk, walk.
26:50You did it.
26:51Nice.
26:52Oh, yeah.
26:53That's the way.
26:54Tight tummy.
26:55Mini squats are coming, guys.
26:57Four.
26:58And three.
26:59And two.
27:00Here's a mini squat.
27:01You bend, pop up.
27:02Bend, pop up.
27:03Bend, pop up.
27:04Good.
27:05Nice.
27:06Okay.
27:07Arms are coming to a front and then a lateral.
27:09Watch me first and then join me, everybody.
27:12We're going up and out.
27:14Up and out.
27:15Up and out.
27:17Up and out.
27:18Here's up.
27:19Here's out.
27:20Here's up.
27:21Here's out.
27:22Arms.
27:23There you go.
27:24Front raise.
27:25Lateral raise.
27:26Front.
27:27Lateral.
27:28Front.
27:29Lateral.
27:30Here's four.
27:31Three.
27:32Two.
27:33One.
27:34Walk, walk, walk, walk.
27:35We're always walking.
27:36Wow.
27:37Always walking.
27:38That's what I love.
27:39Oh, yeah.
27:40Raise them up high, guys.
27:42Reach all the way through the fingertips.
27:44Real strong.
27:45Keep those feet walking strong.
27:48Eight.
27:49Seven.
27:50Six.
27:51Five.
27:52Four.
27:53Three.
27:54Two.
27:55Walk, walk, walk.
27:56Side steps coming back.
27:57Ready?
27:58Side step right here.
27:59All together.
28:00Heels to the front.
28:01Coming up.
28:02Nice.
28:03I love this energy.
28:04You still got that good energy, guys.
28:06Oh, yeah.
28:07Good.
28:08Now, here come the heel, everybody.
28:09Heel down.
28:10Heel down.
28:11Heel down.
28:12Heel down.
28:13Heel down.
28:14Heel down.
28:15Heel.
28:16Heel.
28:17Heel.
28:18A little rotation.
28:19Arms come around.
28:20There you go.
28:21Arms come around.
28:22They give you balance, but they also help that.
28:25Waist line.
28:26Get in there.
28:27Come on.
28:28We really do.
28:29You know what?
28:30Up.
28:31Listen.
28:32One of the most important things we do for our good health is keep our waistline trim.
28:37Listen.
28:38That's the dangerous area.
28:40When you're gaining weight and there's extra weight in the middle, that's the stuff that
28:44can get our health really out of control.
28:46Four.
28:47Three.
28:48Two.
28:49Walk, walk, walk.
28:50Belly fat complicates every condition.
28:52Oh, I hate to say it like that.
28:54Oh.
28:55I'm so serious.
28:56But you know what really is?
28:57If we can just reduce a little bit into the waist, your health can improve dramatically.
29:03Burning a lot of calories does it.
29:05Sculpting.
29:06Using strength.
29:07It does it.
29:08We're doing it all today.
29:10I love it.
29:12Walk everybody to the beat.
29:14That's a fast pace, pace, pace, pace, pace, pace.
29:17It's walk, walk, walk, walk.
29:19Knee lifts.
29:20Four.
29:21And three.
29:22And two.
29:23Knee lifts to end like this.
29:24Knees up.
29:25Knees up.
29:26Just stay tall.
29:27Stay tall.
29:28Stay tall everybody.
29:29Four.
29:30Three.
29:31Two.
29:32Walk, walk, walk.
29:33Nice.
29:34Nice job.
29:35Heel down.
29:36Ready?
29:37Just the heels like this.
29:38Heel down.
29:39Heel down.
29:40Heel down.
29:41Heel down.
29:42Heel down.
29:43Heel down.
29:44That's it.
29:45You gotta get that.
29:46Breathing back to normal.
29:47Four.
29:48And three.
29:49And two.
29:50Walk, walk, walk.
29:51Again.
29:52Walk.
29:53And walk.
29:54Nice.
29:55Easy guys.
29:56Four.
29:57And three.
29:58Little wee side steps.
29:59Not real big.
30:00Keep it easy.
30:01Breathing has to come back to normal.
30:03Heart rate comes back to where it was in the beginning.
30:07So that's called a recovery.
30:09That's your goal.
30:10Is to recover quick.
30:12Fit people do recover quick.
30:14If you're a beginner, don't worry.
30:16It's gonna happen to you.
30:18Your heart rate is gonna come down quick.
30:20Your breathing comes back to normal at the end of the workouts.
30:22As you get more fit.
30:24Don't you worry.
30:25Be patient with yourself.
30:28All you gotta do is keep showing up.
30:29Believe me, that's what we did.
30:31And that's how you get to the point where you feel strong and you can get through workouts.
30:35Don't ever get discouraged.
30:37Walk, walk, walk, walk.
30:39Every minute that you challenge your body, I promise you, it brings you back health results
30:45for your life that are so precious.
30:48Your health is everything.
30:50It's everything.
30:51Easy walk.
30:52Four.
30:53Little kicks, guys.
30:54Ready?
30:55Just kick right here.
30:56We kick and kick and kick and kick.
30:59Here's eight and seven and six and five, four and three and two.
31:05Easy walk right here.
31:06Easy.
31:07Good.
31:08Heart rate back down.
31:29Иcaster geoids.
31:30IST.:
31:35Along.
31:38Go.
31:39You.
31:40Score.
31:41Now may draw.
31:42Hastings.
31:43Less than five.
31:44ание.
31:45I really don't save.
31:46You know I just have to be over.
31:47You I can't see those swatches so I can...
31:50Oh, yes.
31:51I'm going to lay aahu.
31:52I'm going to regulation.
31:53And you will heal yourself.
31:54You I can sleep right now.
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