Intermediate Cardio workout

[@neilmalintala8318]

Been doing these workouts for 16 days already together with my personal exercises. Lost about 2kg (4.4lbs) and an inch in my waist line. Small, yet extremely motivating movements. It was really hard at first, but at the end of the day all these are worth it. Here are some tips I encountered in losing weight: 1. It's only hard in the beginning. When you get the hang of it, it will feel amazing every single day. Make a routine of exercises if possible, so that you feel you are on track. 2. Make it a lifestyle, not an agenda. Do not think that this is an additional responsibility to your list. Treat working out as an important and necessary part of your life. 3. Eat healthy food and always hydrate, but never deprive yourself. It's okay to eat sweets, fast food, junk food, as long as you make sure it's in moderation (and that you counter these two-three times with healthier food). As for me, I allot one day in a week when I allow myself to eat things I want. This gives me motivation throughout the week. 4. Give yourself rest. I do not work out 7 days a week. Your body needs rest too. 5. Do not jump straight into hardcore exercises, thinking that it will help you lose weight faster. All these will do is give you body aches. Take it slow. As for me, I began 20 minutes beginner workout for a week, 30 minutes beginner workout for half a week, then 30 minutes intermediate workout until now. I plan to do this for another week, then I will move on to HIIT. 6. DISCIPLINE! This is the hardest part of losing weight. Yes, I do feel lazy everyday. But what I do is just do it regardless of how tiring I think it is. Besides, after a few minutes into the workout, you will not feel lazy anymore. Do not give up. Giving up will just disappoint your past, present, and future self. And you do not want disappointments. Always think that all these tiredness are for you too. 7. Lastly, document your progress. It's not motivating when you do not feel like you are losing weight. Buy a weighing scale, measuring tape, and home exercise equipment if you need to. For the first 10 days, I wasn't motivated. But when I saw that I lost 2kg, it felt like the fire inside me grew stronger, You can do it! I am only in my 16th day and I am still learning and progressing. These tips may not apply to you, but I am certain that we can all find a lifestyle we are comfortable with. Goodluck!!

[@Kevin_C_A]

Neil, I would say you nailed it! :) That's some solid advice right there. Been doing the Body Project workouts for 3 weeks now, 5 times a week after weight lifting and I lost 3 kgs even got stronger as well. It's an amazing feeling! Edit: I should add that I am an advanced lifter, but I had to take a long break (1 year almost) and now I'm coming back, and Body Project is helping me tremendously with my cardio.

[@sairamughal8336]

Thank you for this motivational push.

[@meaganelizabeth420]

Yes I've lost lots of weight doing body project workouts honestly along with pilates and resistance band workouts

[@harvey2733]

Me and my mom follow your cardio exercises 3 days a week. My mom is 60 years old and didn’t have a good lipid profile. After starting your workouts , she has gained a good stamina and her lipid profile is normal. Thanks body project

[@Jeff-cb7xt]

My wife and I discovered the Body Project workout videos about a month ago, and love them! We're using them about 5 times a week alternating between several, and are noticing results in tone and muscle definition. Here are several factors we really appreciate: 1. Co-ed leadership! 2. Great encouragement and attitude! 3. A variety of body types are included in the workout. 4. Interesting exercises; I especially like the boxing moves.

[@geoffreykariuki3942]

50years and weighing 100kgs i did low impact for 2 days then rested one day,today i decided to try intermediate and it was tough halfway i wanted to quit but i pushed through to the end and i feel lighter and energized with better sleep.I thank God i found this and i will do my best to see my weight go down to under 90kgs.

[@gloriah8811]

I love how real this guy is, he is not saying that this is easy or giving me a fake smile he is saying this is hard work but you can do it... thank you!

[@kimberlywarner9604]

Please do not get rid of the green background! It makes me happy and keeps me going! On day number two and love these workouts! Thank YOU!!!

[@mariahrock3335]

Been doing your workouts for about 3-4 months now, 5 times a week, I’m down over 20 lbs! This workout kicked my butt, I wanted to pause but pushed through! Thank you both for all you do 😊

[@vee533]

Made it to 14 mins only..BUT I will be back tomorrow to keep going until am able to complete the workout... I'LL BE BACK...😅😅💪💪💪. ....and after 2 trials..I finished the work out!! Super proud..😊😊😊😊😊💪💪💪

[@lillegger3129]

keep working

[@lalalanding234]

Made it till 10 then stopped

[@lalalanding234]

Great work!!

[@Cynilix]

Wow that was 3+ years ago.

[@BodyProjectchallenge]

LIVE WORKOUT this Sunday - come and join us at facebook.com/bodyprojectsocial Daniel

[@ummezia6871]

Good morning from Pakistan 🇵🇰 Many thanks for keeping me motivated. I have been sticking to your workouts of varying intensity for nearly two months now, while occasionally switching to other KZbin workouts for change of scenery. I have finally started seeing visible results and have now decided to continue this for 100 days and see where it/you lead me to 🎉

[@christmasmerry8801]

This is one of the best cardiovascular workout in body project.

[@biodunaremo76]

Wow, discovering your KZbin has helped me in my exercise and weight loss journey. I feel more energetic to achieve my weight loss goals. Since I started this July combined with my change in diet I have been able to loss almost 1kg from 80kg of my body weight. Thanks Daniel and Alex God bless you. Reaching you from Nigeria.

[@b3b3sita2008]

Awesome workouts! I been doing it for about 3 weeks already and I’m seeing results. Started with 145lbs today I weight 139lbs. Be consistent and eat healthy👍🏼

[@earlgelenbrecht5973]

So you do this same workout every day? For 3 weeks?

[@wendygallo3662]

I love your workouts! I like that there are several to chose from depending how I feel. I find it so easy (and no excuses) to get in 30 minutes in the morning or evening. My kids even jump around and my daughter loves your accents! She loves to pretend she is leading the class. So fun and healthy for everyone!

[@BodyProjectchallenge]

+Wendy Freeman Gallo Thanks for the lovely feedback - delighted your children are able to join in with you :) Wonderful!

[@shielapasaribu5321]

+Body Project im from Jakarta city the capital of Indonesia im just very enjoyed to find this video its very helpful

[@tabathaalshalhoub5377]

My almost 2'year old absolutely *loves* these videos. Her favorite is the cardio starter #1. She stomps around and laughs. My eldest loves their accents, too. She will randomly say "uppercut, uppercut, uppercut, uppercut!" :)

[@alejandrorossi7225]

Hello! Writing from Peru 🇵🇪. Do you have any idea how many calories we are burning with this excercise? Im assuming its around 250-300 if done complete and correctly.

[@jamilajamila887]

What an amazing workout. I was doing the beginner workouts on your channel for a week now, and today I tried this one for the first time, I did take longer rests at times, but I completed it and I am so proud of myself. Thank you so much. I will do this one for a week and then try the advanced workout. I am very excited.

[@renmarcroman9245]

Just finished this work out right now. this is my 7th day of exercising. I did your low impact exercise video on the first 6th days but today I tried this intermediate video and I finished it without pausing. Next time I will try the advance when i get more stronger. Thank you Body project you are a life saver for us stuck at home.

[@alejandrorossi7225]

Hello! Do you have any idea how many calories we are burning with this excercise? Im assuming its around 250-300 if done complete and correctly. What do you think? 🙏

[@Steepall]

When you already finish it and at the end, Daniel shows to you thumbs up and Alex tells you with a tired voice „Well Done”, you are feeling so greatful :))

[@ghalielhoumaidi205]

Oh man i used to practice martial arts when i was a bit younger, we trained hours each day and man was i in good form. I gave it up about a year ago and gained weight and lost so much of my physical conditioning. Feels good to get back to working out

[@marksheehan8442]

4th day into these workouts and I'm feeling so much better. Didn't realize the plateau I'd hit doing other workouts. The nearest decent gym is 30 minutes away....it's too far, so using youtube to get my body back. Body Project is going to be the key. With some calf and knee injuries over the past 2 years with Crossfit....I've had to scale back some...but now I feel like I can make progress using the modified versions of some of these exercises. THANK YOU Body Project!

[@SumthinMstBAvailable]

Been doing these workouts 4 times a week for the past month now. Lost 7lb in total so far. 2 1/2 inches off my waist too.

[@jeffjones9813]

7 lbs in a month? Big deal. Get on Atkins diet and lose a lb a day without working out even. Lose more by working out with it.

[@FarmLifewithKids]

SuɱtɧɩɳMstBAʋaɩℓaƄℓε Way to GO!!!! 👍😊

[@blackrose5010]

Oh wow! That's pretty good

[@alejandrorossi7225]

Do you have any idea how many calories we are burning with this excercise? Im assuming its around 250-300 if done complete and correctly.

[@Sam-oo1uo]

@@alejandrorossi7225 That would depend on your current weight and fitness ability I think.

[@DExploress]

Day 1: I wanted to stop at 16mins but decided to keep going, I was happy when I saw there where only.5 minutes left. Thank you. Only took 2 1-minute breaks n drank alot of water during it. Thank you i will be back tomorrow. Day 4- I skidded yesterday cause I wasnt feeling myself. But I did half of it in the morning. I didnt catch any sleep or nor did I eat some so I couldn't go any further. I did it again later the day and I completed it Day 5, I frfr wasnt feeling it but I kept going

[@mahekgarg8077]

Body project videos are the only workout videos that I like to follow..they are so motivating during the whole video..it makes you want to go on and on and on..

[@philtoner2621]

Agree 100%, love them

[@peachy_ari]

Hello Body Project! My name is Ari and I've never enjoyed cardio until I discovered your channel. Thank you for helping me get fit and healthy. I've been doing this for twice a week now and I feel great. I can feel myself getting more toned and being able to get through the whole workout no problem.

[@sayalimali4351]

I have started this workout 3 days before - I feel very active and good about myself. No weight loss noticed yet but I will update it here soon after 3 weeks! (12th March) Deciding to do this 4-5 times a week :) LET'S DO IT

[@sayalimali4351]

Update : 1.5kgs down while having No strict diet at all ( trying to avoid junk ) Noticed a change in waist line as in less bloated feel and a little toned thighs

[@marisolagosto2550]

Just did this workout - I had to take some extra breaks but I tried as much as possible to keep up. Great workout!!

[@SweetJustice11]

I have used the treadmill for years and needed a break. I searched KZbin and found your videos and I love them. These are such a refreshing change and keeps me motivated and eager to do a different form of cardio.

[@Seungmin_184]

My joint started to be stiff with your exercise i get back my fittness and i lost 8kg great job daniel and alex

[@christineruby1317]

I started doing body project workouts 2 weeks ago and I have been dodging Alex’ because I f find them intense and hard till today I gave it a try. I don’t know how many times I posed in between the exercise but I’m glad I finished till the end. I was sweating 😅 like there’s no tomorrow in end end I loved it as my 9year old was there to cheer me up. She gave me a high five ✋🏼. So repeating it tomorrow. May target is to lose at least 10kgs before October. I will see you guys. Thank you Daniel and Alex , the entire body project team

[@humairakashif3752]

Hey it's October...what is the feedback?

[@claudiagia8181]

Just did this with my 75 year old mother. Had to adjust some but made it thru. We will continue doing for the next week. Thanks much body project we love the workouts

[@lilliansalazar1494]

Thank you one more time Daniel Bartlett, you are the best!!! I have one bad knee and I spent a lot of time looking for an effective and simple workout that burns calories without hurting myself. Finally I found it, I found you! Best wishes to you and your project.

[@Cenrion]

I repeated this a lot of times. Now I'm proud because I can finish the whole 30 min without stopping. Thank you so much Body Project.

[@foodziegoodzie]

I have pcod..I get period cramps every time I do this .. I get cramps exactly after 19mins. It has helped me reduce weight. Love this workout. Thank you.

[@irfabatool4813]

First day of doing this workout. I have been doing more beginner body project workouts for a month now-almost 3 times a week. Today I tried this and made it to only 14 mins. But I am gonna be back tomorrow and will keep you guys updated on how many days did it take me to complete the whole workout. Day 1: 14 mins Day 2: Survived to only 19 mins Day 3: 23 mins. I didn't take too many extra breaks but opted for low-intensity versions when needed to catch a breath.

[@roseoduho]

These exercises are doable even for older people. Been working out using body project for 2 years now. My weight is now good and I felt energetic too.😊

[@kiki16805]

From 85 kg to 71 kg plus diet in 4 weeks ... I love this team fair play to you guys 💕😘

[@fatemehfaraji3366]

HOW?

[@jonnahevemagsayo142]

7 days of this workout recently down to 53.kls from 55. This workout is a big help for me coz our college is requiring a weight limit for us, future law enforcers. Thank you so much🥰

[@amaliavillarreal1311]

You have helped me so much in my post partum fase, 5 weeks in and in slowly getting better and fitter. Thank you!

[@siaaverma]

Amazing Workout...i could only do until 13:40 minutes....but I will come back tomorrow. This will be great for my weight loss. Thanks a lot

[@muslimah9303]

I. Am. Absolutely. Drenched!!! Oh gosh this felt so so good!! Idk why but the workouts of other KZbinrs that I've tried so far left me feeling tired at the end of it,, but its actually the opposite when I tried your beginners cardio workout and now the intermediate cardio workout and I feel much more energised than I've felt all week long! Thank u so much Body Project💗💗💗

[@shanegriffin5484]

Hi Guys, I live in Sydney, Australia and love the fact that if I can't get to the gym I know I can do one of your great classes in my own home! You guys are great instructors, easy to listen to, not too much information and a nice variety to choose from. Thank you so much.

[@madre6322]

First Day for Intermediate cardio. I have vertigo so I substituted the ones on the floor, but I didn't do too bad. I feel great after! Thank you for the push!

[@scooterose100]

I feel amazing after doing this workout!!! Best thing ever if you're feeling low. It's a natural high that makes you feel so much better. Thanks so much!!

[@shorouq1961]

keep going🤩

[@vinny6521]

I see your subscribers are increasing everyday, I felt you were so underrated and now m happy for you seeing your increasing followers everyday. These type of videos should reach out to many many more people. M writing this comment after this workout and droplets of sweat are dripping on to my phone screen. LOL

[@venda1008]

They are the best found them 2020 ,never looked back since .they are growing everyday

[@icantthinkrn]

@@venda1008 me too!

[@christinarocios4609]

I JUST NEW HERE,,THANKS FOR YOUR VEDIO,,IVE BEEN DOING THIS EVERYDAY..AND I WAS AN ASD PATIENT FOR THE pAST 4 YEARS,AND I FELT NORMAL AND GOOD,thanksGod,,DOING BY THIS EXERCISE IS really good to your body..MORE POWER! #frm.philippines

[@2010theplaygurl]

Just finished my 10th day of body project workouts and feel fantastic already! I'm working my way through the videos and the body project team makes exercise fun! Thank you guys, you are amazing! ❤💙

[@Mirandawful]

My 3rd month doing these , 20 min a day , 4 days a week , I lost 15 pounds

[@maluisa2405]

with a diet, i pressume? because i have been doing it for a year and lost no weight, of course no diet, i just do it to "enjoy movement" :) haha

[@heidibarnard8861]

My word, I am so glad I found you two! I have seen a difference in a week! God Bless you two and keep making exciting workouts!

[@amankumarjha6198]

Love Team Body Project Workouts....2-3 weeks did the Beginners workout...after that switched to this.... around 3-4 days a week....Feels Great to finish workout like these...Thank You Daniel , Alex and Susy👏🙌👏👏

[@hollykronberg4058]

Holy moly. I"ve been doing the beginner workouts for about a month so I thought I'd take a shot at the intermediate level. Dude. I shudder to think what you guys would consider advanced, LOL! Loving it!!!

[@karidagriffithwalker3409]

Thanks so much for this workout! I'm in my first trimester of pregnancy with a toddler in tow, and desperately needed to get going on a 30min/day program. Me and my toddler are rockin, thanks to you!!!!! Much appreciated. Any other workouts that are similar pace/impact level would be awesome.

[@savannahsmith8169]

We love Body Project videos and especially love working out with Daniel!

[@طفلةمخملية]

😀 And we

[@shrutilall7540]

What a workout! I'm 27, yet this workout is kicking my ass. Never did I sweat so much before, hopefully my tummy and thigh fat can be diminished with these workouts.

[@shawty9261]

finally completed the workout. it was my first time doing this one and I had to take many long rests between workouts especially the naughty ninetees! hopefully I will keep working on it until I can complete the whole video without any pauses! Thank you for an amazing work out!

[@springtime1009]

Thank you Body Project! I just did this workout, and at the beginning I thought I won't be able to completed but I kept going until to the ending. Definitely I will add this workout to my daily healthy living. I will post you my final result.

[@cvakas6097]

Walahweiii super duper cardio workout..love it love it..I did it this week without fail...yeayyyy thank you body project team...

[@isntshelovely5823]

I’ve been doing your beginner workouts for a month now and I think I’m ready to move up! And as soon as I was thinking this, this video popped up! Lol

[@elmaav3542]

I don't usually leave comments but I had to do it for this workout. Excellent workout and I loved the fact you guys mixed cardio with shadow boxing. I am sweating like crazy. This is an absolute savior in this tough pandemic time when cardio workout is not allowed in the US gyms because you have to wear face mask and it becomes extremely dangerous when you do cardio with face mask on. Thank youuuuu

[@maricelamonico5673]

amazing workout i love it . especially the low impact workouts . because of my condition. thanks body project

[@felion548]

Did this workout a lot years ago Forgot how hard it was and a great workout too I like the new workouts too

[@fragshooter3293]

I did it full yesterday it was the first day that I was doing it. It ain't easy but you will be satisfied by it and the end. Looking forward to do it for one month and witness the changes in my body

[@shaunacase752]

I called Alex a bad name this morning when she had us do burpees. But I love every minute of it so Alex it's said with much love. Thank you for all of these absolutely wonderful workouts. I've been doing them since July and have noticed a huge change in my body. Will keep doing your workouts! Keep them coming!

[@RichWeigel]

I have Rheumatoid Arthritis and this makes all my achy joints feel great! My daily workout!

[@kmv4583]

Love these guys!! Just discovered Daniel and the Ladies this month. Starting with their beginner cardio and I love it!! Tried the beginner/intermediate one day, and had to go back to the beginner! Daniel, you are a god!! Keep up the good work. I will master each workout you put out!! I SWEAR!!!

[@jaided79]

I love your channel. I've been using videos on your channel for my workouts for over a month. When I saw you uploaded this, I took it as a sign since I've been doing the beginner workouts. KICKED MY BUTT. I have a fitness watch, my heart rate has never been so high, and I've never burn so many calories. Salute.

[@smokey2838]

Don't forget about nutrition.

[@BodyProjectchallenge]

Thanks Nicola - I hope you are still keeping it up!

[@nguyentrongnhan6085]

+smokey2838 can u show me your nutrition?

[@thobilebhengu8318]

👏🏼 ❤️ where have you been all my life. I enjoy the workouts and Alex and Daniel push you to finish.

[@funmiclassique6591]

Thanks team body project. You guys are the real MVP.

[@thelmathelmadillard6032]

This workout I will do until tbe new year. During my lunch time at work.. 💙💙💙

[@mrsjunga1348]

1st day at this after doing 7 days straight of the 25 min interval video. Enjoying them so much.

[@cheffoodlover7153]

Finally I complete this cardio workout after 7days,I feel like awesome,,,thanks body project for ur cheer up😊😊😊😊😊😊

[@nandafusion]

Today is my first day of this workout. I was able to do for only 13mins. I will come back tomorrow and will post my further achievement. Wish me luck guys!

[@SnuffIt]

Keep going you’ll improve as time goes on, when I first started working out I could barely make it through 10 minutes and now I’m able to do more than 45 minutes without stopping!

[@marzenamusielska7103]

I did Low Impact 30 min cardio workout today and it was really nice workout.Tomorrow I will try this one I wish to swet a little more.Great channel.Good job Daniel.

[@MsBmatos]

Love this! I have been doing your other workouts for beginner to intermediate and low impact due to pain in my knees and feet. I needed more so I tried this. Great workout. Worked up a good sweat. Thank You.

[@bhagyashrijoshi9537]

This is amazing ...this was my first time and could do upto 21 mins only ...hope will be able to complete it soon ...

[@cecilialopez8344]

Wow, this was awesome! I struggled A LOT but I'm going to keep doing this routine until I can do the non-modified moves without thinking I'm going to die. lol

[@jennilynenriquez7985]

still one of my fave cardio! really does wonders! love from PH...

[@kaleipuahi7470]

thanks for the video.. i see a lot of improvements in my body.. and i feel so much more energized... thanks a billion...

[@selmapetrus8961]

Amazing workouts. I love how these help me lose weight , yet it is not too hard on my knees or any other joints. Gained abs after my 7th workout !

[@Queenlisanyc]

OMG I ABSOULTELY LOVEEDDDD THIS WORKOUT!! I SWEAT AND IT WASNT TOO HARD.. I WILL BE DOING THIS EVERYDAY BEFORE MY 3 MILE WALK.. THANK YOU

[@lytchs2097]

This cardio workout, it's so deadly for my 37yo ages LOL!! BUT SUPER COOL!!! body feel more lighty after do this workout.... A short time workout but work much for my health.. Thanks so much guys 😘😘

[@drFyk]

Love ur cardio workouts.though i have knee problem,still i love doing at 51ys, my knee pain decreased altl

[@yryr654]

this is my first time the body project workout!!! this is AMAZING!!!! someone like me will love it, i'm sure!

[@MokiiAerialist]

That was amazing, I'm drenched in sweat! So grateful I discovered your channel, love you guys!

[@samriddhidoshi8245]

Thanks! I second ur thoughts!!

[@DeepakVerma-kx4eq]

I Stop at Some Places But Doing This Regularly Makes Me Feel Good

[@NeeNHassan]

Great great great.. Such workout makes my day and let me that I achieved the my sports target.. Thanks Alex and Daniel 🌸

[@elnorapatterson4328]

This one was tough! But I made it through. I loved this workout. Thank you TBP.

[@nekoonna1539]

I've been working out for a few years now and i would consider myself moderately fit, even though the moves here seems basic and not too challenging but putting them all together still whooped my butt good. It's a pretty fun workout. Love it!

[@Olgapolecka]

This is an amazing workout!!! Have been exercising with you guys every other day and already feel so energised and happy with my body!!! Thank you for the work you do!!! 😍

[@alishamd1878]

been following teambodyproject since lockdown...grateful for this..fan from the philippines

[@nurulzaiin6423]

I already doings this with u guy's, olmost one month... I love u Alex.. My weight is 70kg, I hope can be 55 when 6 months joining body project with u..😊

[@bahamar8832]

I swear this is the best workout channel. And nothing motivates me like these guys do love yaaaa💕💕💕💕

[@munirahleyla4248]

aww I love you and your wife. your workout are fun and challenge, I workout with videos when i had second baby, now i have my third baby I start again and my body shirking, love you guys ❤❤❤❤❤❤

[@sandygray8366]

awesome workout, found your videos a couple of weeks ago, just loving them, cant wait til tomorrow morning to do another one, thx so much

[@advickbhallashorts1416]

Opsososnndjehsjs

[@janetfry5433]

65 and going strong 💪 now off to work in the garden 😊🇨🇦

[@joseantoniosalinasvega7956]

Great workout in was able to follow you all time, there were not many jumps so it helps me because i have bad knees and lower back, thanks for sharing

[@hufjhhjf6210]

مرحبا

[@امينفرج-خ4د]

Excellent cardio thanks 🙏 a lot and I hope change my body structure which affects all my life forward

[@giuliabertani7523]

Ce l'ho fatta anch'io! Pausa pranzo al tempo del Corona! Grazie Daniel, grazie Alex!

[@AlexKirsch13]

Fantastic workout...I am still sweating 😅 Love it! Alex and Daniel you both are AMAZING!!!

[@manyapahwa7086]

Amazing workouts!! So glad that your channel exists. I hope you upload more fun workouts!!

[@aloevera5110]

Best Chanel ever i Love your Chanel so much please dont Stop you are the only Chanel that Males Goals for me

[@joliemoonln2762]

Great work out that I am looking for to boost up my immuno before the coming surgery! 😍😍😍!! Thanks awful lot!