Cardio (Sweatastic) / Videos (Workout with me)

Coordinated Cardio


Cardiovascular workouts have numerous benefits, a few of which I’ll take the time to list below.

  • Improves heart health: Cardiovascular exercise lowers bad cholesterol (LDL), raises good cholesterol (HDL),  strengthens lungs, and improves blood flow.
  • Reduces risk for chronic diseases: including diabetes, heart disease, and cancer.
  • Boosts mood: Research shows that the brain releases serotonin during exercise, a natural chemical that makes you feel happy.  The physical benefits from exercise can also boost self-esteem, which in turn also improves mood.
  • Improves physique: Of course, cardiovascular exercise can ultimately lead to weight loss if done frequently enough and accompanied by a healthy diet.
  • Enhances intelligence: During cardiovascular activity, more blood is also being pumped to the brain. Research shows this increased blood flow allows the brain to operate at it’s maximum efficiency, and may possibly lead to structural changes over time. This improves memory, problem solving, and decision making skills.
After that list, who wouldn’t do this workout now???
But while running, biking, elliptical-ing, stair walking, and using other machines are good for you, many people will eventually suffer from severe boredom. I know I did. Besides, a very intelligent personal trainer once told me that your body is the best machine. You really don’t need the fancy-pants large scale expensive equipment (we’re talkin’ treadmills and the like) when many cardio workouts that are done without these devices are even more effective. Plus, it adds a ton of variation to your exercise routine, sparing you from getting bored.

I labeled this workout “Coordinated Cardio” because….well…it requires coordination! There are four choreographed routines that will keep you moving the whole time. Some are inspired by Kelly Coffey Meyer. I typically do this type of cardio routine in the first 15-20 minutes of my Sculpt classes to get moving and burn some calories before toning. There is squatting and jumping involved, so if you have bad knees or shin problems you can stay up higher on your squats and take the impact out of the jumping. The most important thing is that you keep moving!


4 thoughts on “Coordinated Cardio

    • Well, the number of times per week will vary depending on duration and intensity. Current guidelines for vigorous activity recommend 75 minutes per week. If you stick with this video, it would mean doing it about 7 times per week. However, I’d recommend switching it up and trying other cardio videos or cardio exercises throughout the week to keep your body guessing (after doing any one thing too frequently, your body will adapt and the workout won’t be as effective).

      I definitely recommend combining this with a toning video. The CDC suggests working all major muscle groups in a given week, but doesn’t specify duration. You can change up with area you work on a given day (abs, lower body, upper body), and choose another 10 minute video to combine with this one. If you’d like to use my videos, you should be able to find specific areas pretty easily by clicking on the tags or categories on the right sidebar- organized by muscle group and/or exercise type.

      Of course, if you like, you can always do more! I typically exercise for about 1 hour per day, 5 days per week. I do anywhere from 15-40 minutes of cardio and 25-60 minutes of toning stuff. I try to find things I really enjoy doing and am always in search of new ideas and workouts.

      Let me know if you have any other questions!!

  1. awesome workout! coordinated cardio is great because it gets me sweating really quickly and it’ a lot of fun to do 😀

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