What’s Your Fit Workout Cardio Training Fit 30

 

30-Minute Cardio-Boxing Workout

Video taken from the channel: POPSUGAR Fitness


 

30-Minute At-Home Cardio Boxing and Kickboxing Workout

Video taken from the channel: POPSUGAR Fitness


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List of related literature:

Circuit weight training involving 20to 30-minute sessions, two to three sets, 15 to 22 repetitions, 12 different exercises, and limited rest intervals can enhance aerobic capacity by 5 to 8%, about half the effect of a conventional aerobics program.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

In a second session during the week, I do a mitochondrial workout with the same setup, but with four all-out thirty-second efforts and four-minute rest periods between them.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

The most recent ACSM recommendations for the quantity and quality of exercise to be achieved by adults includes a progressive resistance training component that provides a stimulus to all major muscle groups, with the plan to complete 10–15 repetitions of a set of 8–10 exercises, 2–3 days/ week [65].

“Nutrition in the Prevention and Treatment of Disease” by Carol J. Boushey, Ann M. Coulston, Cheryl L. Rock, Elaine Monsen
from Nutrition in the Prevention and Treatment of Disease
by Carol J. Boushey, Ann M. Coulston, et. al.
Elsevier Science, 2001

I: 30 min of interval training alternating between exercise of moderate (less than 60% VO, at peak exercise) and vigorous (more than 90% VO2 at peak) intensity (include a warm-up and warm-down) Others: two recovery exercise sessions were included at the end of the first and fourth weeks (sessions 3 and 12)

“Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis” by Kathryn H. Schmitz
from Exercise Oncology: Prescribing Physical Activity Before and After a Cancer Diagnosis
by Kathryn H. Schmitz
Springer International Publishing, 2020

In higher-intensity resistance exercise [70–75% of one-repetition maximum (1-RM) or 10–12 repetitions to fatigue per set], 3–4 sets are proposed for individuals with impaired fasting glucose without other cardiovascular complications [147].

“Endocrinology of Physical Activity and Sport” by Anthony C. Hackney, Naama W. Constantini
from Endocrinology of Physical Activity and Sport
by Anthony C. Hackney, Naama W. Constantini
Springer International Publishing, 2020

80 minutes/week: Three 20-minute runs as above and add two 10-minute strength-training sessions aer two ofyour runs.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

(three times/week) exercise training program followed by a 25to 30-minute, home-based, self-monitored exercise workout on a treadmill or stationary bicycle 5 days/week (Fig. 28-9A).

“Braunwald's Heart Disease E-Book: A Textbook of Cardiovascular Medicine” by Robert O. Bonow, Douglas L. Mann, Douglas P. Zipes, Peter Libby
from Braunwald’s Heart Disease E-Book: A Textbook of Cardiovascular Medicine
by Robert O. Bonow, Douglas L. Mann, et. al.
Elsevier Health Sciences, 2011

22 untrained Random assignment to 8 weeks No DXA Significantly greater elderly men a resistance training proincreases in lean tocol with either 1 or 4 body mass for the minutes of rest between shorter rest interval sets.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

FIGRE 10.3 Training, aerobic fitness, and submaximal work capacity.

“Fitness cycling” by Brian J. Sharkey, Steven E. Gaskill
from Fitness cycling
by Brian J. Sharkey, Steven E. Gaskill
Human Kinetics, 2013

Each circuit training participant moves from one station to the next with little (15–30 seconds) or no rest, performing a 15to 45-second workout of 8–20 repetitions at each station (using a resistance of about 40–60 percent of one repetition maximum [1 RM]).

“Orthopaedics for the Physical Therapist Assistant” by Mark Dutton
from Orthopaedics for the Physical Therapist Assistant
by Mark Dutton
Jones & Bartlett Learning, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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45 comments

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  • I am so happy that I found POPSugar, this channel is amazing, and I have only done Christa’s workouts, but man I am back on week 2 and I am excited and looking forward to workouts like I used to in college. It feels great to be excited about something that is good for my body, but I am actually having fun: )

  • My favorite workout that I have found on youtube, it was fun, changed up the routines and styles, and definitely made me sweat!! The instructor was also amazing!

  • Love this workout! I used it and other popsugar videos to help me lose the pregnancy weight, as well as eating better. It’s great that I could do the modified version and work up to the regular. I’m 5 months postpartum and went from 180 (163ish 1 week pp) to 133lbs and now working on my next goal. Thank you!

  • so glad I found this workout! It is my favorite! usually I switch out what cardio I do every week but kept doing this one for 2 weeks! I love Christa DiPaolo. I am going to do all her workouts

  • This was amazing! I felt motivated the entire workout and enjoyed every second of it. Didn’t have any weights nearby so I used a big grapefruit switching it from left to right:]

  • This is an excellent workout!! I am a pretty fit person and I was breathless by the end hahaha!!! Christa’s workouts are the best ones on popsugar, even though I love heaps of others!!

  • LOVE LOVE LOVE this workout!!
    Chrita’s workouts are always amazing and make me feel so good afterwards and Anna gives me so much motivation!

  • LITERALLY the hardest workout I’ve ever done. And I used to play volleyball in high school in a hot gym. Definitely going to use this to get back on a healthy track!

  • I heard some guy lost 12kg in just one month by following diet plan from NextLevelDiet, so I tried that too. Although I didn’t lose that much, I could say this thing really works and it’s definitely worth trying

  • Thank you Christa, I LOOOOOVE your workouts cuz they always make me sweat! And I also love that you explain the moves before making us do it!

  • This is amazing! So perfect for these quarantine lockdowns. I’m probably going to include these in my routine even when this all ends.

  • some moves were showed very shortly and I had problems to follow it after and it was difficult to move forward with the kicks at home due to little space…

  • I remember my first time doing this workout. I was dying and throwing wrong punches all over the place. I was pretty sure it was impossible. Now I do it with 1lb weighted gloves from the beginning and pick up 2lb weights on top of that at the weighted round. Never, ever thought I’d progress that far. I love The Cut! Christa is so much fun to follow and everyone is fun to work along with. Thanks!

  • Nice workout but it not being on beat with the music really threw me off. As a former dancer I rely on the beat if there is music playing in a workout.

  • I love Christa’s Workouts. I tracked down her 5 main YouTube videos on pop sugar and have been cycling through them every day for 6 months. I’ve lost 35 lbs and counting!! I love every second of her workouts!! Please post more videos!! 30-45 min videos. Your amazing!

  • This workout was probably the best one from Popsugar that I have done so far! I have only done 5 other ones, but this one had me burning the most calories and went by super quick with the non-stop motions!

  • OMG����oooooommmmmggg this is my first kick boxing session ��and can’t describe how amazing this workout is��☠️really this one is the best ����thank you for making these amazing workouts for us

  • I adore this workout so much! I was super sweaty yet felt super amazing at the same time. I’m not good at coordination like Anna so I wasn’t the only one haha. I will definitely repeat this workout.

  • After going through one hour of kickboxing, under hard struggle, I came back to this 30min went pretty well to the end. Thanks I will be back

  • Started this 6 days ago, I love it, I do this in my back garden on the iPad or on tv in living room but it gets really hot in there which is ok too, my best point, I do it with my teens. It’s in our daily routine now. I am 290lbs but I can do the lower impact version while my teens do the high impact. Love this, doing this one first 2-3 weeks as fitness comes up, WELL DONE.

  • Anyone have suggestions for similar workout videos where the people aren’t so…peppy? Kudos to the Ninja squad for seemingly getting joy from having their butts kicked (while pregnant to boot), but I am not one of those people lol

  • I may not have been able to go at your speed the whole time and had to do a few modifications at some points but I made it to the end and I’m sweaty lol ����

  • I have been dancing “with Deja” for such a long time that I could not “enter” my “inner boxer” room. I just like to dance with her. Nevertheless, I enjoied it!

  • I used to do body combat. But the variety of this video is too diverse. I keep forgetting moves thus it wont be that effective if you are not used to the moves yet. And yeah its better if you guys are not laughing or joking during the workout. The viewers are trying to focus��

  • yes this is a nice channel but there are also plenty of new channels online (mine included) with some great mini kickboxing workouts, boxing Is becoming popular again especially in the UK, exciting times ahead especially when our two heavyweight champs AJ and fury collide

  • DEJA IS AMAZING!!! I have done this workout dozens of times. I love Deja’s motivational thoughts, her positive attitude is contagious, she is such an incredible instructor. THANK YOU DEJA & POPSUGAR!

  • I’m so in love with your videos, so much fun, time is flying by and im sweating all calories away. Thank you guys so much for this offer i and every single muscle of mine appreciate it.

  • Tried it for the first time
    ..I could not coordinate with jab and punching..
    But was sweating all through..
    Did not get bore at all..
    Totally enjoyable.
    Loved her for being on moderate mode…

  • I only came here cuz my fitness teacher sent us this vid to do the excersises SINCE WE R IN THIS STUPID QUARNTINE CORORNAVIRUS THING

  • I found popsugar about 6-7 months ago and I have lost 15 kg doing their videos almost every day, and of course being on a calorie deficit. I love love love them! I love that I can work out at home, whenever I want for free! Best thing that happened to me in 2018

  • I really enjoyed it. It’s not too long or too hard to keep up with for us beginners. This channel has made my quarantine better this week. This is the fourth of your workouts that I’ve tried and it’s been my favorite because it helps so much with releasing tension and getting cardio done.

  • Wow! Deja is such a great motivator.. i almost cried with happiness after this workout. Definitely going to do all her workouts posted on pop sugar, thank you again deja! You’re an inspiration <3

  • We are on quarantine due the covid-19 virus at home in Spain, so thanks for yours videos that help me to keep fit and enjoy 30 minutes at day forgetting all this nightmare

  • I loved that workout! Got my coordination and boxing skills challenged. Only the music was sometimes too loud, so I couldnt hear her.. but I managed quickly.

  • Es Video m aap Fit aur Self defence kese sikh skte hai.. vo sab es Video m hain..
    Video On My YouTube Channel About Boxing Footwork For Beginners https://youtu.be/a6qwG2RDPmA

  • Amazing and 30 mins went by so fast burned 190 cals ���� Loving Popsugars videos only thing keeping me sane during quarantine ��

  • Absolutely love this workout! Deja was calm and encouraging throughout without being crazy over the top, and the pace was energetic and just right for me. I love that dance break in between, had so much fun!! Dripping sweat at the end. Anyone notice the outfits all in shades of blue? ��

  • I love these workouts. I try a different POPSUGAR workout every so often, but these workouts I have taken a liking to. I like the moves and they aren’t too fast or strenuous that I get tired and need to rest. Let’s just hope that I can drop some pounds and inches with these nightly workouts. I’ve been struggling with my weight since last year and I don’t know why. I have been going through health issues and had to recently start a daily regimen of new medications to take, so that may very well be it. I’m willing to put in the work so long as it pays off. I haven’t had success.

  • I love Christa’s workouts. I was excited when I saw that it was finally here, that I did it immediately! I loved it! I think its my favourite Christas workout so far! I was sweating and I liked that the focus was on the legs but still an intense cardio workout. Thank you so much Christa and Popsugar!!!!

  • One of the greatest videos on POP SUGAR FITNESS! The teacher was amazing, the exercises were fun and not very ‘intense’, yet my heart rate stayed at an average of 146. I didn’t feel it at all because I had fun! Great great job, guys! Your workouts are a blessing during this quarantine.

  • What a workout! I was sweating buckets! Christa was an awesome instructor! I love how Anna did the modifications while she was pregnant! Excellent workout! Thank you, Christa!

  • I dont normally comment but as a new person to working out that routine was so good. East to follow and really worked up a sweat! Love how positive the train was too!

  • It is so much fun doing Popsugar’s Cardio-boxing and Dance workouts! time flies by and in never really feels like I have done 30 mins of workout. Thanks & keep up the good work.!:)

  • thank you so much for having a beginers version with the girl on the left!! so many times I cant do a workout video because its too hard, I appreciate it a lot <3<3

  • I loved the variety of exercises she was doingcardio, strength training, etc. She’s positive and motivating. The last ten minutes (or less), however, she was really favoring the right side. I felt like my left side got the shaft at the end of the workout. If I were to do this one again, I would make my own changes at that point to make the workout more symmetrical.