Cardio

5 Seasons

Caring for your heart goes beyond exercise—it’s about building a lifestyle that supports cardiovascular health and prevents disease.

This month, explore our cardio-focused full-body workouts, from gentle to advanced, designed to boost energy, strengthen your heart, and support arterial health for lasting wellness.

Every Essentrics workout rebalances the musculature of the full body. That means that each workout will provide you with the same healing benefits. However, some exercises are better than others depending on your needs. This collection contains low impact exercises that will get you sweating and improve your cardiovascular health.

30 Episodes

23:41

Season 7 Ep.07: Full Body Toning Workout
Episode 1

Season 7 Ep.07: Full Body Toning Workout

Episode 1

Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Slow
Components: All Standing
Objectives: Balance, Cardio, Flexibility, Stretching
Focus: Full body
24:24

Season 7 Ep.14: Standing Ab Workout
Episode 2

Season 7 Ep.14: Standing Ab Workout

Episode 2

Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Medium
Components: All Standing
Objectives: Balance, Cardio, Toning, Strengthening, Weight loss
Focus: Abs, Arms, Back, Spine, Butt, Glutes, Calves, Achilles, Core, Feet, Toes, Groin, Hips, Knees, Legs, Pectorals, Chest, Psoas, Quads, Thighs...
23:01

Season 10 Ep.21: Calorie Burning Workout
Episode 3

Season 10 Ep.21: Calorie Burning Workout

Episode 3

Filmed at Silver Sands Jamaica
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Fast
Components: All Standing
Objectives: Cardio, Energy Boost, Toning, Strengthening, Weight loss
Focus: Full body, Abs, Arms, Back, Butt, Glutes, Core, Hips, Ribs, Waist
09:53

Arm Toning with Meg Feeney
Episode 4

Arm Toning with Meg Feeney

Episode 4

Instructor: Meg Feeney
Level: Intermediate, Advanced
Pace: Medium, Fast
Components: All Standing
Objectives: Cardio, Increase Energy, Improve Posture, Toning, Strengthening, Weight-loss, Yoga
Focus: Arms, Back, Hands, Wrists, Fingers, Pectorals, Chest, Shoulders

You don’t need any equipment to b...
22:51

Season 9 Ep.07: Weight Loss: Ab & Waist Strengthening
Episode 5

Season 9 Ep.07: Weight Loss: Ab & Waist Strengthening

Episode 5

Filmed at Occidental Hotels & Resorts Mexico
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Medium
Components: All Standing
Objectives: Cardio, Energy Boost, Posture, Stress Relief, Relaxation, Toning, Strengthening, Weight Loss, Yoga
Focus: Full Body, Arms, Back, Spine, Butt, Glutes, Co...
31:24

Total Core, Leg & Butt Workout with Meg Feeney
Episode 6

Total Core, Leg & Butt Workout with Meg Feeney

Episode 6

Instructor: Meg Feeney
Level: Intermediate, Advanced
Pace: Medium, Fast
Components: Standing and Floor
Objectives: Cardio, Increase Energy, Toning Strengthening, Weight-loss
Focus: Full Body, Abs, Arms, Butt, Glutes, Core, Hips, Legs, Pectorals, Chest, Quads, Shoulders, Thighs, Waist

This fun, y...
48:41

Leg & Butt Sculpting with Meg Feeney
Episode 7

Leg & Butt Sculpting with Meg Feeney

Episode 7

Instructor: Meg Feeney
Level: Advanced
Pace: Fast
Components: Standing, Barre & Floor
Objectives: Cardio, Increase Energy, Toning, Strengthening, Weight Loss
Focus: Full Body, Abs, Arms, Back, Butt, Glutes, Core, Legs, Pectorals, Chest, Quads, Shoulders, Thighs, Waist

This fun, easy-to-follow to...
23:14

Season 9 Ep.01: Weight Loss: Slenderizing Your Core
Episode 8

Season 9 Ep.01: Weight Loss: Slenderizing Your Core

Episode 8

Filmed at Occidental Hotels & Resorts Mexico
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Fast
Components: Standing and Floor
Objectives: Cardio, Energy Boost, Toning, Strengthening, Weight Loss
Focus: Lower Body, Abs, Butt, Glutes, Core, Hamstrings, Hips, IT Band, Knees, Legs, Pectora...
23:16

Season 10 Ep.01: Waist Slenderizing
Episode 9

Season 10 Ep.01: Waist Slenderizing

Episode 9

Filmed at Silver Sands Jamaica
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Fast
Components: All Standing
Objectives: Balance, Cardio, Energy Boost, Posture, Toning, Strengthening, Weight loss
Focus: Full body, Back, Core, Hamstrings, Hips, Legs, Pectorals, Chest, Quads, Ribs, Shoulder...
23:16

Season 10 Ep.06: Anti-Aging
Episode 10

Season 10 Ep.06: Anti-Aging

Episode 10

Filmed at Silver Sands Jamaica
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Fast
Components: All Standing
Objectives: Cardio, Energy Boost, Mobility, Range of Motion, Toning, Strengthening, Weight loss
Focus: Abs, Arms, Back, Spine, Butt, Glutes, Hips, Shoulders, Waist

In this episode...
23:07

Season 10 Ep.23: Lengthen & Strengthen Your Core
Episode 11

Season 10 Ep.23: Lengthen & Strengthen Your Core

Episode 11

Filmed at Silver Sands Jamaica
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Medium
Components: All Standing
Objectives: Cardio, Toning, Strengthening, Weight loss
Focus: Full body, Arms, Back, Core, Hands, Wrists, Fingers, Hips, Pectorals, Chest, Ribs, Waist
23:12

Season 10 Ep.26: Feet Flexibility & Strength
Episode 12

Season 10 Ep.26: Feet Flexibility & Strength

Episode 12

Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Fast
Components: All Standing
Objectives: Balance, Cardio, Toning, Strengthening, Weight loss
Focus: Full body, Ankles, Back, Calves, Achilles, Back, Calves, Achilles, Core, Feet, Hips, Knees, Pectorals, Chest, Psoas, Quads, Ribs, Shins, Sho...
23:11

Season 10 Ep.27: Feet & Ankle Strength and Mobility
Episode 13

Season 10 Ep.27: Feet & Ankle Strength and Mobility

Episode 13

Filmed at Silver Sands Jamaica
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Fast
Components: All Barre
Objectives: Cardio, Toning, Strengthening
Focus: Ankles, Butt, Glutes, Calves, Achilles, Feet, Toes, Groin, Hamstrings, Hips, IT band, Psoas, Quads, Thighs
24:15

Season 14 Ep. 06: Upper Back & Posture
Episode 14

Season 14 Ep. 06: Upper Back & Posture

Episode 14

Instructor: Miranda Esmonde-White
Level: Intermediate / Advanced
Pace: Medium
Components: All Standing
Objectives: Toning and Strength, Cardio, Posture
Focus: Ankles, Back, Spine, Butt, Glutes, Core, Feet, Groin, Hips, Knees, Legs, Ribs, Waist

Increase your range of motion in your hips and shou...
24:14

Season 14 Ep. 10: Full Body Workout
Episode 15

Season 14 Ep. 10: Full Body Workout

Episode 15

Instructor: Miranda Esmonde-White
Level: Intermediate / Advanced
Pace: Slow / Medium
Components: Standing and Barre
Objectives: Balance, Cardio, Mobility, Range of Motion
Focus: Arms, Back, Spine, Core, Hamstrings, Hips, Legs, Pectorals, Chest, Ribs, Shoulders, Thighs, Waist

Rev up your body wi...
50:50

Hips & Glutes Lower Body Strengthening with Ellyn Ochs
Episode 16

Hips & Glutes Lower Body Strengthening with Ellyn Ochs

Episode 16

Instructor: Ellyn Ochs
Level: Advanced
Pace: Medium - Fast
Components: Standing, Barre & Floor

Objectives: Balance, Cardio, Energy Boost, Rebalancing, Toning, Strengthening
Focus: Lower Body, Abs, Arms, Back, Spine, Butt, Glutes, Core, Groin, Hamstrings, Hips, Legs, Psoas, Quads, Ribs, Shoulders...
24:39

Season 7 Ep.17: Weight Loss Workout
Episode 17

Season 7 Ep.17: Weight Loss Workout

Episode 17

Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Medium
Components: Standing and Floor
Objectives: Balance, Cardio, Toning, Strengthening, Weight loss
Focus: Abs, Arms, Back, Spine, Butt, Glutes, Core, Groin, Hamstrings, Hands, Wrists, Fingers, Hips, Knees, Legs, Pectorals, Chest, Psoas, Q...
23:11

Season 9 Ep.13: Weight Loss: Strengthen Spine & Improve Posture
Episode 18

Season 9 Ep.13: Weight Loss: Strengthen Spine & Improve Posture

Episode 18

Filmed at Occidental Hotels & Resorts Mexico
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Medium
Components: Standing and Floor

Objectives: Cardio, Energy Boost, Mobility, Range of Motion, Posture, Toning, Strengthening, Weight Loss, Yoga
Focus: Full Body, Abs, Back, Spine, Core, Hips...
23:13

Season 9 Ep.22: Weight Loss: Slenderize The Saddle Bags
Episode 19

Season 9 Ep.22: Weight Loss: Slenderize The Saddle Bags

Episode 19

Filmed at Occidental Hotels & Resorts Mexico
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Medium
Components: Standing and Floor
Objectives: Balance, Cardio, Cycling, Spinning, Energy Boost, Toning, Strengthening, Weight Loss
Focus: Lower Body, Back, Spine, Butt, Glutes, Core, Hamstring...
23:13

Season 9 Ep.18: Weight Loss: Hip Strengthening
Episode 20

Season 9 Ep.18: Weight Loss: Hip Strengthening

Episode 20

Filmed at Occidental Hotels & Resorts Mexico
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Medium
Components: Standing and Floor
Objectives: Cardio, Energy Boost, Mobility, Range of Motion, Toning, Strengthening, Weight Loss
Focus: Lower Body, Abs, Butt, Glutes, Core, Groin, Hips, Knees...
13:06

Leg & Butt Sculpting: Standing Portion with Meg Feeney
Episode 21

Leg & Butt Sculpting: Standing Portion with Meg Feeney

Episode 21

Instructor: Meg Feeney
Level: Intermediate, Advanced
Pace: Medium, Fast
Components: All Standing
Objectives: Cardio, Increase Energy, Posture, Toning, Strengthening, Weight Loss
Focus: Full Body, Abs, Back, Spine, Butt, Glutes, Core, Legs, Pectorals, Chest, Shoulders, Thighs, Waist

This fun, eas...
23:35

Season 7 Ep.06: Weight Loss & Toning
Episode 22

Season 7 Ep.06: Weight Loss & Toning

Episode 22

Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Fast
Components: Standing and Floor
Objectives: Cardio, Energy Boost, Weight loss
Focus: Full body
31:16

Calorie Burning & Lower Body Sculpting with Gail Garceau
Episode 23

Calorie Burning & Lower Body Sculpting with Gail Garceau

Episode 23

Instructor: Gail Garceau
Level: Advanced
Pace: Medium, Fast
Components: Standing and Floor
Objectives: Cardio, Toning, Strengthening, Weight-loss
Focus: Abs, Arms, Butt, Glutes, Core, Groin, Hips, Legs, Thighs, Waist, Knees

This advanced, full-body toning workout is designed to target the glute...
23:14

Season 9 Ep.11: Weight Loss: Slenderize Your Waist
Episode 24

Season 9 Ep.11: Weight Loss: Slenderize Your Waist

Episode 24

Filmed at Occidental Hotels & Resorts Mexico
Instructor: Miranda Esmonde-White
Level: Advanced
Pace: Medium
Components: Standing and Floor
Objectives: Balance, Cardio, Cycling, Spinning, Energy Boost, Toning, Strengthening, Weight Loss
Focus: Lower Body, Abs, Back, Spine, Butt, Glutes, Core, Hips...