Reading Time: < 1 minuteIt’s important to properly prime your muscles before diving into any exercise to avoid injury. Our trainer takes you through several real-time warm-ups for three major muscle groups so you can kickstart your workout.

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For all of us in the western hemisphere, it’s winter. For some of us, that means cold. With most of our holidays behind us and a new semester in front of us, it can be hard to dig up the motivation to get moving. While we can’t guarantee a workout that’s as comfortable as your couch cushions, we can promise you a small-space, highly effective cardio routine for those days when leaving your home is just too much to bear. So whether you’re lucking out on some sun-soaked coast this January or curled up under a foot of snow, this workout will get your heart rate up and your sweat on—no travel time required.

This month, our trainer gives you part one of a two-part series on creating indoor cardio magic. We’re building the basics with a beginner routine that works for everyone, even if you’re just getting started.* Run through it at least once a week and come back for part two to see just how far you’ve come. You’ll be back to relaxing soon, we promise.

*Disclaimer: We love exercise, but we’re not so into injuries. You probably feel that way too. To lower your chances of getting hurt, focus on form over rep count and modify as needed. You’ve got this.

Warm-up

Whether you’re all about the fit life or just starting to get active, this warm-up will gently get your heart rate up so you can safely move on to the workout.[/vc_column_text][vc_column_text]

Workout: Building your fitness foundation

This routine will help you build up your fitness base while getting your sweat on, and it works for all levels. Remember that it’s OK to take breaks, modify moves, and lower your rep counts.[/vc_column_text][vc_column_text]

Cool-down

You did it! Take the sweat sesh down a notch and stretch everything out. This will slow your heart rate and help prevent muscle soreness.[/vc_column_text][vc_column_text]

Video content by Roger Allcroft, Certified Personal Trainer

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Playing cards=poker night, amirite? Not so fast. The same suits that boost your bragging rights can boost your fitness, too. Enter the Deck-of-Cards workout—a customizable game to get you moving. You’ll need a deck of cards, a timer, and a mat. Assign a different exercise to each suit, shuffle, and let the face value dictate your rep count. See how many cards you can get through in 30 minutes, or try the ultimate challenge of completing the deck.

The moves

How does a deck of cards turn into a workout, anyway? Our trainer breaks it down, demos the moves, and gets you pumped.

The warm-up

Now that you’ve got the concept, prep your body for what’s coming next with a dynamic warm-up.

The workout

It all comes together here. Follow along with our trainer to complete one card of each suit. Ready for more? We tell you how to keep it rolling long after the video ends.

 

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