Beginner Zone 2 Cardio Workout - BODYWEIGHT/NO EQUIPMENT | 20 Minutes

Looking to build your cardio base, strengthen your heart, and burn fat? Try this 20-minute Zone 2 Cardio Bodyweight workout designed by Sunny Trainer, James King III. Keep your body moving and your heart rate in Zone 2 by completing this workout a few times a week.
00:00 Warm Up: Start the workout with a warm-up to prepare your body for the exercises to come.
2:23 Arm Swings
Swing your arms back and forth to loosen up your shoulders.
2:49 Hip Circles
Circle your hips in one direction, then switch to the other direction.
Workout : The main workout consists of 6 exercises that you will repeat 3 times. Each exercise lasts 30 seconds, and you'll have a 10-second break between each exercise.
3:27 Double Punch to Kickback
Start with your feet shoulder-width apart and fists up by your chin. Punch out with both fists, then kick one leg back while punching with the opposite fist. Alternate sides with each rep.
3:50 High March
March in place while lifting your knees as high as you can. Swing your arms to help with momentum.
4:26 Hands to Knees
Stand with your feet shoulder-width apart and hands behind your head. Lean forward and touch your hands to your knees, then stand back up straight.
4:57 Punch Step Jack
Start with your feet together and fists up by your chin. Step out to the side with one foot while punching with the opposite fist. Bring your foot back to center and repeat on the other side.
5:28 Overhead Reach with Lateral Step-backs
Stand with your feet shoulder-width apart and arms overhead. Step back with one foot while lowering your arms to shoulder height. Step back to center and repeat on the other side.
6:04 Pivot Punch
Start with your feet shoulder-width apart and fists up by your chin. Pivot on one foot while punching with the opposite fist. Pivot back to center and repeat on the other side.
20:53 Cool Down: After the workout, take some time to cool down and stretch out your muscles.
21:23 Chest Stretch with Forward Fold
Stand with your feet hip-width apart and clasp your hands behind your back. Bend forward at the waist while lifting your hands up behind you to stretch your chest.
22:05 Standing Calf Stretch
Step one foot back and press your heel into the ground while
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[@Jujutsu_wish]

You're possivity just makes this more fun and easier thanks man

[@SunnyHealthFitness]

We are thrilled to hear that! Keep up the great work and enjoy the journey! 😊💪

[@azizichaisson3589]

More zone 2 cardio workouts please! Thanks

[@SunnyHealthFitness]

We appreciate your feedback and are happy to hear you are liking our Zone 2 Cardio workouts!

[@yogaforeverybodybuffalo]

I agree and thank you! I really like your presence and teaching.

[@QueenofCarbs]

NO CUZ WE NEED MORE OF THIS DESPERATELY. Tell me why I look this up on KZbin and hardly anybody is doing it. This is the most important type of fitness especially people who are new to fitness need to have

[@SunnyHealthFitness]

We are glad you like the workout! Welcome to the Sunny Family! 😊

[@noellemarquis7598]

I loved your message about not having to do all or nothing and being able to do a cardio workout that I could feel great doing the whole time rather than feeling like I was going to keel over. Thanks for the great workout and for your positivity.

[@SunnyHealthFitness]

Absolutely!! We are so glad you enjoyed the workout!! 😊

[@startingfresh1922]

Thank you coach for this! I was struggling with Major anxiety when I started this. There have been a lot of other changes I have brought into my life but every time I do this workout, I feel the boost of positivity! Grateful for this & the way you keep making conversations throughout the video. No matter how many times I watch & practice it, it makes me feel good each time ❤

[@jameskingiii2585]

Aww thanks so much for your effort and for sharing your message! This warms my heart. Grateful for your time. Keep it up!

[@startingfresh1922]

@@jameskingiii2585 🙏

[@elizabethbanicki2031]

Love this. Zone 2 is where it’s at 👏🏼

[@MichelleGrigsby]

FIRST TIMER! I saved this to my playlist "Zone 2 Cardio"... thank you!!

[@SunnyHealthFitness]

Wonderful! We are so glad you liked it!

[@GeminiTres]

First timer! Easy to follow and make me feel confident that I can do it to the end. My doctor asked me to do zone 2 exercise 200min a week. I’d like to see more zone 2 exercise if possible😊

[@SunnyHealthFitness]

Wonderful! Keep up the great work!

[@dreamervanroom]

What a smile! Makes me reciprocate. Zone two is when you can keep talking with no problem.

[@lurelurche]

Very friendly, I feel greatttt!! My billboard: TOGETHER

[@sarahparks4634]

First time working out with Sunny Health.. great Zone 2 movement workout!

[@SunnyHealthFitness]

We are so happy to hear you had a good first workout with us! Keep up the great work!

[@GraceLilyNina-hp9jv]

Love it!! I have been out of shape for a while and this was a great pace to get back into it. And I really really liked your final thought about the billboard. Thank you.

[@SunnyHealthFitness]

We are glad that you enjoyed the workout! For more workout videos, please feel free to download our SunnyFit app, available on the App Store and on Google Play!

[@otterkhaos]

Awesome time, thank you for the entertainment while keeping us moving! My billboard message would be “Compassion over Competition” ❤️‍🔥

[@SunnyHealthFitness]

What a great message!! We are so happy you had a good time working out with us!!

[@nats1912]

After learning about zone2 work outs today- and I am grateful I found you sunny. Thank you!

[@SunnyHealthFitness]

You're so welcome! We are glad you enjoyed the workout!

[@marytruax9684]

This was great! I've only recently learned about how beneficial Zone 2 cardio workouts are especially when paired with weight training. I love your vibe and the gratitude at the end - so good!

[@SunnyHealthFitness]

Thank you so much for your feedback! We are happy you enjoyed the workout!

[@jennifermartin7116]

Great glass loved the cardio workout and music Coach James gave us! GREAT CLASS!⭐️⭐️⭐️⭐️⭐️

[@SunnyHealthFitness]

We are so glad you liked it!! Keep up the excellent work! 😊💪

[@martinez4623]

Love it James thank you for the advice 💪🏽

[@SunnyHealthFitness]

You bet! We are glad you enjoyed the workout! 😊

[@flacodiggity]

Just what I needed today. Thank you!

[@SunnyHealthFitness]

You are so welcome! Keep up the great work! 👍

[@charlottependleton5075]

Thank you, loved this workout and perfect for the cardio shape I am in and my goals of getting cardio strong!

[@SunnyHealthFitness]

You got this! 👍💪

[@lucyrosereeder15]

This was great, I feel like I could do this everyday and it would help my health so much. Thank you!!

[@SunnyHealthFitness]

We are so happy to hear that!! Thank you for choosing us to accompany you on your fitness journey! 💪

[@anamartinez5060]

This is my first cardio workout in months and i love your energy! How you make it interactive and help us put our groceries away a 💯 ❤

[@SunnyHealthFitness]

Awesome! We are so glad you liked it! 😁

[@lionfearts]

Love your energy, Coach James!

[@SunnyHealthFitness]

🤗🤗

[@josepha.campbell3590]

My friend recommended this video because it is low intensity, but does the job! Walked away sweating and glad I woke up early and made it happen...keep it coming!👍🏽👏🏽💯💪🏾

[@SunnyHealthFitness]

So glad to hear you enjoyed it! 🎉 Keep up the great work and stay motivated. More workouts are on the way!

[@emarinus]

Thank you! I've been trying to incorporate lower intensity workouts. It is a mental challenge!

[@SunnyHealthFitness]

We are glad you enjoyed the workout! Keep up the excellent work!

[@nanu1398]

Great zone 2 cardio workout! I‘m currently overcoming an illness called ME/CFS and so I‘ve been looking for a very beginner friendly home workout. Happy I found this gem. Thanks for the video! I‘ll be back soon. 😊

[@SunnyHealthFitness]

Glad you liked it!! Keep up the great work! 👍

[@sydneymullen1766]

Is Coach James a boxer or martial artist? This is such a great workout! I do it almost every day!

[@SunnyHealthFitness]

We are so glad you like the workout!! Keep up the great work! 💪

[@IAMPhoeniX888]

im just getting back into working out this was great i was able to turn the pace up and down as i needed love it just found you and look forward to doing more of your work outs

[@SunnyHealthFitness]

That's fantastic to hear! We are glad you enjoyed the workout and found it adjustable to your pace. We look forward to seeing you in more workouts!

[@RachelReaiah]

This was very well appreciated. Thank you!

[@SunnyHealthFitness]

Glad it was helpful! Keep up the excellent work!! 💪👍

[@stackobell_]

Great routine to get back into doing routines!

[@SunnyHealthFitness]

We are glad you like it! Keep up the great work!

[@scottlo8583]

Thank you. Im GRATEFUL 🙏

[@SunnyHealthFitness]

You are so welcome! Keep up the great work!💪

[@asfasfd7772]

I really like this workout. I'd love to have more of these in varying lengths.

[@SunnyHealthFitness]

Thank you so much for your feedback! We are glad you are enjoying our Zone 2 workout!

[@robertwoodruff5813]

Always like to revisit this one for my cardio! 😮‍💨😮‍💨

[@SunnyHealthFitness]

It's so good! We are so glad you like it!

[@diaz1334]

I live with other people and this workout was great for not being to loud with movementd as a cardio workout. I like that it was not too intense as well. It is a great workout for my mornings. I look forward to keep working out with you. Thanks a lot. Joseph

[@SunnyHealthFitness]

Hi Joseph! Thank you so much for your wonderful feedback! 🤗🤗 We are happy you enjoyed the video! 💪

[@venuseleni9]

When he said that his music taste was very diverse he wasn’t kidding!! That playlist in the background was fun🤭 thanks for the workout

[@SunnyHealthFitness]

Glad you loved the playlist! Keep up the great work.

[@nozomi3721]

thank you so much it was so fun imma do this every morning

[@SunnyHealthFitness]

Have fun! You got this!

[@seancrowe3353]

Thanks for this. Was breathing hard through my nose, but not out of breath. Perfect

[@SunnyHealthFitness]

Glad you enjoyed it! Keep up the amazing work! For more fun cardio workouts, please feel free to download our SunnyFit app!

[@bijeshbalakrishnan7948]

Thank you 🙏

[@SunnyHealthFitness]

Of course!

[@meortiz82]

Great workout! Ty!

[@SunnyHealthFitness]

Glad you liked it! For more great workout videos like this, please feel free to download our SunnyFit app. The SunnyFit app is available on the App Store and Google Play.

[@amandacorona9644]

This is excellent! I only have time to do cardio super early in the morning (work from home mom to a toddler) and running on the treadmill at 4am just isn’t enjoyable for me anymore. This gives me a little head start to the day without feeling like I’m totally wiping myself out before my day starts. Plus I’m already at 2000 steps and it’s only 5am! Thank you so much for sharing.

[@SunnyHealthFitness]

Great job! We are so glad you enjoyed the workout! 💪

[@EbruErturkmen]

Greetings from Istanbul, Turkiye! This was my first time training with you and it was absolutely fantastic! Thank you:)

[@SunnyHealthFitness]

Wonderful! Thank you for choosing our video for your workout and welcome to the Sunny Family! 😁

[@B.Simpsonphoto]

that was awesome!! Thanks so much

[@SunnyHealthFitness]

You are so welcome!

[@zeninvites3209]

first time checking it out. Felt great. will def be checking out more videos

[@SunnyHealthFitness]

Awesome! Hope you enjoy!

[@lorrainebaker1680]

Great workout thank you ❤

[@SunnyHealthFitness]

Of course! We are glad you liked the workout! 😊

[@zaneti_zs]

Really helpful for me. Today raining outside and thank God I found your video. 🔥

[@SunnyHealthFitness]

Glad it helped! We are happy to hear you enjoyed the workout.

[@MrDobson]

This is great. I've seen a lot of talk about zone 2 but never seen a follow along routine. Can we have some more please?

[@SunnyHealthFitness]

Thank you for your feedback! We hope to make more cardio videos like this in the future!

[@nancyfairleigh7193]

Really like this workout. It was my first in a long time and it felt great

[@SunnyHealthFitness]

Glad you liked it!! Keep up the great work!

[@thabangsekome1929]

Great workouts for a beginner. Thank you!

[@SunnyHealthFitness]

You're so welcome! Keep up the excellent work! 💪👍

[@jprithvi]

We really need more videos like this.

[@SunnyHealthFitness]

Thank you for your video. We hope to make more workouts like this in the future!

[@Billythekid_2308]

Awsome workout . Thank you for sharing!! 👍🤜🤛☝️

[@SunnyHealthFitness]

Glad you enjoyed it! 😊

[@xxAkeem5xx]

Coach James is a rockstar 💪🏾💪🏾💪🏾

[@SunnyHealthFitness]

Agreed! 😁💪

[@FLYNRYAN1978]

Great workout for someone getting back into shape after falling off a while back. Like your positive attitude !

[@SunnyHealthFitness]

Thanks so much! 😊 It’s wonderful to hear you enjoyed the workout. Keep up the great work on your fitness journey!

[@karenjarosz2978]

Very enjoyable workout, thank you!😊

[@SunnyHealthFitness]

Glad you enjoyed it! Keep up the great work!😁

[@andresreyes4007]

Me and best friend want to thank you for today's workout! Had a blast! We'll be back! ❤🤟🏽

[@SunnyHealthFitness]

Great! Keep up the amazing work!

[@Crwhite69]

OMG I can't....did you say GRITS???!!!🤣🤣🤣🤣🤣🤣. Love the video workout! Love your energy!!!

[@SunnyHealthFitness]

😁

[@anoiceperson6468]

GREAT WORK SIR

[@SunnyHealthFitness]

We are so glad you liked the workout!

[@TrinityX6]

This was amazing, I had the chance to finish a complete workout. The intense cardio I can never finish it all the way. But this was right at my pace and I got it done. Thank you

[@SunnyHealthFitness]

Great job! We are so glad you enjoyed the workout! 💪

[@user-pw7qk9hy6w]

I'm 59 I moved to Honduras from USA we need wat you shere with everyone, johova bless your interes in people

[@SunnyHealthFitness]

We are glad you liked the video! 😊

[@aluna_m888]

Briliant video

[@SunnyHealthFitness]

Thank you! We are so glad you enjoyed your workout! For some fun cardio workouts, please feel free to download our SunnyFit app, available on the App Store and on Google Play!

[@daisylouis7299]

Enjoyed the workout.....without stress❤

[@SunnyHealthFitness]

Perfect! Keep up the great work! 👍

[@sydneymullen1766]

Thank you, coach!, I never could get motivated to exercise until I hurt my leg. I learned that exercise is the only thing that helps the pain. Now I am finally motivated to exercise and I follow your workout every day!, Thank you!!!

[@SunnyHealthFitness]

You are so welcome! 😊 We are so glad this worked for you!

[@susanreneemartinez8882]

First time enjoyed it definitely want to see more

[@SunnyHealthFitness]

Glad you enjoyed it! Keep it up!

[@p3d_rajaputra292]

The first zone 2 workout that my sedentary a$$ could finish easily. Subscribed!

[@SunnyHealthFitness]

😁👍

[@wandasworldhaircarejourney5788]

Great workout

[@SunnyHealthFitness]

Thank you! We are glad you enjoyed the video! 😊

[@Dhag_]

Imma truck driver and this work out was great I did it in my truck … appreciate you 💯

[@SunnyHealthFitness]

Keep it up! 💪

[@jameskingiii2585]

Awesome! Happy to hear you’re making time for movement. Thanks for your effort and trust. 👊🏿

[@peterwambui4531]

NICE WORKOUT

[@SunnyHealthFitness]

Thank you!

[@avisspringette1294]

This was a great workout

[@SunnyHealthFitness]

Glad you think so! Keep it up!! 👍

[@gwendolynbrown1355]

This is good! Thanks for sharing.

[@SunnyHealthFitness]

Of course! We are happy to hear you enjoyed the video! 😊

[@gwendolynbrown1355]

@@SunnyHealthFitness 👍🏼

[@rejeanajones171]

Just did mine, I feel great😊

[@SunnyHealthFitness]

Great job! We are glad you liked it!

[@ShiningDawn904]

Love it, short and sweet and utterly enjoyable! What’s the purpose of the 10 sec rest, shouldn’t we try to be around the same heart rate the whole time? More zone 2 videos please.

[@SunnyHealthFitness]

We are glad you are enjoying our Zone 2 workouts! We hope to make more in the future!!

[@chat099]

Thank you. Please do an hour long version of the Zone 2 no equipment cardio workout.

[@SunnyHealthFitness]

Thank you for your feedback! We are glad you liked the video. 😊

[@user-jq4sx6rq6q]

Love U❤🔥💪

[@OriginalMariAnnaWolf]

My message for today is DONT GIVE UP! WE CAN DO IT!

[@SunnyHealthFitness]

Love it!! 🙌

[@Talker13563]

Nice

[@tobiasrydholm6589]

Great workout!! The steps are easy to follow and you dont get completely exhausted afterwards. It’s a really good balance. How many times a week would you recommend doing this sort of cardio? 😊

[@SunnyHealthFitness]

How many times you do this workout will depend on your current fitness level. We recommend you speak with your doctor or main healthcare provider to determine what workout is the best fit for you.

[@deniselauan8535]

💪🏽

[@zah_old_acc]

Thank you for this! I'll definetly do this everyday. Do you have any more of your videos you could recommend which could yield similar results or have you only made one of these so far?

[@SunnyHealthFitness]

Thank you for reaching out! This is our only Zone 2 Cardio video at the moment, but we have some more fun workouts available on the SunnyFit app, available on the App Store and on Google Play!

[@zah_old_acc]

@@SunnyHealthFitness Oh i didn't know yall had an app haha! I'm getting it right now. Thanks!

[@batverbum1685]

It's my first time here. Gonna test my consistency so I'll leave a comment everytime I've done this workout.

[@SunnyHealthFitness]

We are so happy to hear that!!👍😄 Thank you for choosing us to accompany you on your fitness journey! 💪

[@batverbum1685]

Day #2

[@batverbum1685]

Day #3

[@OriginalMariAnnaWolf]

I like it n I'll round it to 17mins then I pausee to rest n asked someone to join but didn't wanna so I continued. I wanna know all types of moves for zone2 workouts/exercise

[@SunnyHealthFitness]

I'm glad to hear you're enjoying liked the workout! For Zone 2 workouts, which are great for building endurance and burning fat, you can try various exercises that keep your heart rate at a moderate level. Keep up the good work!

[@OriginalMariAnnaWolf]

@SunnyHealthFitness That's what I'm working on actually! 😊 I wanna get my cardiovascular endurance to do more without getting tired so fast, strengthening my organs like heart, veins, etc. Thank u for ur comment!

[@ghj13fj]

Im first here..sweating a lot tho😅

[@SunnyHealthFitness]

Great job!!

[@OriginalMariAnnaWolf]

Update! K I didn't really do much after first day just bit, but today I gone through it all without stopping nor water! I forgot water.. I also was on a walk, so maybe that helped hmm 🤔

[@SunnyHealthFitness]

Great job! Keep it up! 👍

[@nickkapatais]

Loved this but, How the hell did I burn nearly as many calories as the other workouts I kill myself with???

[@SunnyHealthFitness]

Thank you for your enthusiastic feedback! We're thrilled to hear that you loved the workout.

[@carolynrobinson8006]

Unbelievable!! Feeling great, my groove. 🫶

[@SunnyHealthFitness]

Rock on! 🤘

[@IamMinnie90]

Absolutely fantastic thank you! Ever since having my child I’ve not loved the extra weight I’ve kept on but even doing this fairly simple routine daily has made me think positive thoughts about my body and I’m seeing results too! It’s 100% self care for me! 🤍🙏🏽

[@SunnyHealthFitness]

That's wonderful! Keep up the great work! For more workouts like this one, please feel free to download our SunnyFit app, available on the App Store and on Google Play!