Low impact, beginner, fat burning, home cardio workout. ALL standing!


If you’d like to take part in more workouts just like this with Daniel and the team, come and join the Team Body Project site, where we have over 400 workouts and multiple plans for all fitness levels.

Today’s beginner cardio workout can be taken part at your own pace, pause whenever you have to and enjoy moving.

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45 Responses

  1. I have problems with my right knee and left ankle. I started to do these workouts when the pandemic started and I love them. I am able to do them all without straining my knee and ankle. @bodyproject thank you…

  2. Crystal Cats says:

    Thank you! I LOVE your workouts! Very motivational! :o)

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  4. Moomono says:

    728 dislikes probably from people who have no idea how to stand up.

  5. hello team I REALLY LOVE it it's first time that I try it thank you for energy ….

  6. Balaka says:

    I love this workout. fINISHED WITHOUT PAUSING :).Thank you for including a plus size person. Its makes it rfeel doable.

  7. This is the first workout that I was able to follow without stopping!!! I'm starting my weight loss journey and let me tell you I feel soo good about it now knowing I can follow this video all the way through!!! AND that I can make it a bit more complicated when I'm ready for it!!! I cant thank you enough!!!! instead of feeling like I was about to pass out i feel really good and motivated!!!!

  8. Oh my gosh, he is the sweetest fitness instructor!

  9. ziani imene says:

    Sensational, thank you !!

  10. Your energy. Both of you and i know yours are off the chart.

    Me, doing it late night (which i barely do) : 🥺🥺🥺 finally someone understand my pain 😭

  11. And I wanted to do this for a change today n yes I did it .. burnt abt 226 calories from this workout which acc to me is great .. ppl may underestimate this session but nooo… if ur lazy to hit the gym then peeps this is it .. u guys gotta workout with him .. he’s amazing

  12. After my neighbourhood gym closed down due to COVID-19 I felt discouraged and stopped exercising on a regular basis. Following along with this video really helped me get back on track and feel more confident about doing workouts at home.

  13. S O N J A says:

    This is a nice follow up to a rough kettlebell session yesterday!

    I really like your sneakers Daniel. What's the brand name???

  14. I've been doing this workout for 2 months now. At first, I couldn't keep up but now I can keep up with Daniel. Sixty year old grandma can keep up with those young people.

  15. Karima Eboo says:

    Amazing ,,, thank you 😊

  16. Thank you very much for the video. I just started exercising today, and your video was really helpful. It is easy to follow and I can push my body to the limit but it wasn't a torture.
    Your video is very appreciated. <3

  17. I need a coach like this FR.Dont stop now!We're gonna win! WAHHH SUPERBBB

  18. It was fun and so refreshing !

  19. Thank you 🙏 my 60 year old self pushed through and did it 🙌

  20. Once again, loved the workout, live Daniel's encouragement….also when he says "come on" it reminds me of Edward from twilight when he is trying to help bella live…..lol just me?

  21. Thanks mate, i have some confidence to workout now ☺️

  22. First time doing this, my calves are tight and I'm drenched in sweat… panting hard, but I feel good. pretty sure I'm gonna hurt tomorrow. But I'm gonna stick with it.

  23. I had to give you a like and comment for the consistent message of body love and that excercise is not punishment but a form of care for ourselves. Very inspirational, very motivational, i enjoyed the workout. It got my heart rate up to target range to cleanse the body and pump oxygen as well as burn fat and sweated which cleanses the skin. I will keep following these workouts because they send the right message. Stay strong and stay well!

  24. thanks for helping me i am in 5th grade and i am not most fit kid.😜

  25. Karima Eboo says:

    Loved this workout. Thank you. 😊😊😊

  26. Bx who? says:

    Anyone give me advice on tennis elbow!!!??? Its not super bad unless I'm lifting heavy then after that I can barely hold onto shopping 🙄

  27. This is great. First time finding you. Will be back for more. You are very motivational. 😍

  28. Lori Conti says:

    I am 63 years old (5'5" and 15 lbs over my goal weight of 125). I have not regularly worked out (other than walking on and off) for about 5 years. My biggest hurdle has been motivation. This workout just may have changed that. I just finished it and LOVED it! Thank you. I'll be back for sure!

  29. Ana E says:

    Awesome 👏 thanks coach!

  30. phani kumar says:

    My first day today and feeling good about it.thank you team body project

  31. Thank you very much for helping us stay healthy. Loved your workout. You guys are doing great service to humanity. God Bless You.

  32. Beeb says:

    Honestly, all the motivational talk throughout is incredibly encouraging. Coming from someone with POTS (where at times just walking to the bathroom is almost impossible), and recovering from chemo earlier in the year… I hear it in a whole different way when you are talking about appreciating the fact that you’re moving your body. I also don’t fail like I failed because I had to modify a few exercises. Thanks for the very helpful and encouraging tutorial!

  33. Going to start this, wish me luck guys

  34. Jane Onegi says:

    It was fantastic! I am going to workout with you everyday!

  35. Hi. I'm a beginner myself and been doing this workout for 2 weeks to ensure I can maintain my pace since I wanted to look good on my wedding day in few months and I've lost 1.5kg so far and I'm proud of myself that I convince myself to be healthier now. Thanks a lot. It's super helpful. Thank you so much.

  36. Thanks for this, wanted to ‘move’ and treat my body after a lazy day and lots of festive food! Feeling much better! And didn’t have to face the horrible weather!

  37. I have been struggling with weight gain since I had my son. Quarantine only made it worse. I have been so intimidated by online workouts because I feel like such a failure when I stop or when I can’t do the things the people on the screen are doing.
    This one was different. I didn’t stop. I didn’t leave feeling like a failure. It was so empowering and fun, even if I’m sweating bullets and feel like I’ve lost a fight. I actually won one for once.
    Thank you, so so much.

  38. Marcia J says:

    Thank you for the workout. Loved it.

  39. kikiliz44 says:

    OMG YOURE GOD SENT!!!! First time I joined today. Finished all the workout. I had a mild stoke in July 2020. I’ve been sitting down most of the time. I NEEDED TO MOVE AGAIN!!!!
    I was very active before the stoke.
    I found this workout Tuesday (today is Friday 12/11/20)
    I’m determined to do it as often as I can. * will update you in my progress soon*. I like that’s all standing. Thank you so much for caring. Blessings Kikiliz.

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