Cardio

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.

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Cardio
  • Travel Days Workout with Gail Garceau

    Episode 1

    Instructor: Gail Garceau
    Level: All Levels
    Pace: Slow - Medium
    Components: Standing & Barre

    Objectives: Balance, Cardio, Connective Tissue, Cycling, Energy Boost, Flexibility, Stretching, Mobility, Range of Motion, Posture, Rebalancing
    Focus: Ankles, Back, Spine, Hamstrings, Hips, IT Band, Legs,...

  • Season 14 Ep. 10: Full Body Workout

    Episode 2

    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...

  • Season 14 Ep. 06: Upper Back & Posture

    Episode 3

    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...

  • 30s Workout: Total Body Strength & Flexibility with Meg Feeney

    Episode 4

    Instructor: Meg Feeney
    Level: All Levels
    Pace: Slow
    Components: Standing and Floor
    Objectives: Cardio, Flexibility, Stretching, Increase energy, Energy Boost, Improve Posture, Toning, Strengthening, Weight-loss
    Focus: Full Body, Abs, Arms, Back, Butt, Glutes, Calves, Achilles, Core, Groin, Hamstr...

  • Express Arm & Posture Boost with Sasha Alcoloumbre

    Episode 5

    Instructor: Sasha Alcoloubre
    Level: Intermediate
    Pace: Medium, Fast
    Components: All Standing
    Objectives: Toning, Strengthening, Cardio, Posture
    Focus: Upper Body, Arms

    A little goes a long way! This dynamic 15-minute workout will rapidly boost your posture and improve your arm strength, leaving...

  • Season 9 Ep.25: Weight Loss: Strengthen Your Hamstrings

    Episode 6

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Floor
    Objectives: Cardio, Energy Boost, Connective Tissue, Flexibility, Stretching, Mobility, Range of Motion, Toning, Strengthening, Weight Loss
    Focus: Full Bo...

  • Season 6 Ep.10: Target Your Entire Body

    Episode 7

    Instructor: Miranda Esmonde-White
    Level: Beginner, Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Energy Boost, Mobility, Range of Motion, Posture, Weight Loss, Yoga
    Focus: Full Body, Abs, Arms, Back, Spine, Core, Hamstrings, Hips, IT Band, Legs, Pectorals, Chest, Quads, R...

  • Season 10 Ep.28: Full Body Strengthening

    Episode 8

    Filmed at Silver Sands Jamaica
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Balance, Cardio, Energy Boost, Posture, Toning, Strengthening, Weight loss
    Focus: Full body, Arms, Back, Butt, Glutes, Core, Hips, Pectorals, Chest, Psoas, Quads,...

  • Season 6 Ep.08: Balance & Feet

    Episode 9

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: Standing and Barre
    Objectives: Balance, Cardio, Cycling, Spinning, Energy Boost, Flexibility, Stretching, Hockey, Posture, Running, Relaxation, Stress Relief, Toning, Strengthening, Weight loss
    Focus: Full Body, A...

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

    Episode 10

    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

  • Strength: Full Body Workout with Sahra Esmonde-White

    Episode 11

    Instructor: Sahra Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Energy Boost, Posture, Toning, Strengthening, Weight loss
    Focus: Full body

    An intense flowing combination of trademark Essentrics exercises. This dynamic standing workout will lengthen a...

  • Season 10 Ep.18: Full Body Toning

    Episode 12

    Filmed at Silver Sands Jamaica
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Cardio, Energy Boost, Flexibility, Stretching, Posture, Toning, Strengthening, Weight loss
    Focus: Full body, Arms, Back, Spine, Core, Legs, Ribs, Shoulders, Waist

  • Season 11 Ep.17: Toning & Slenderizing

    Episode 13

    Filmed at Grand Palladium Colonial Resort & Spa
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium/Fast
    Components: Standing & Floor
    Objectives: Cardio, Energy Boost, Toning, Strengthening
    Focus: Abs, Butt, Glutes, Core, Hips, Legs, Quads, Thighs, Shoulders, Waist

    In this episode...

  • SATURDAY | Season 10 Ep.26: Feet Flexibility & Strength

    Episode 14

    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...

  • Season 10 Ep.23: Lengthen & Strengthen Your Core

    Episode 15

    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

  • Season 9 Ep.21: Pain Relief: Spine Strength & Flexibility

    Episode 16

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Balance, Cardio, Energy Boost, Flexibility, Stretching, Posture, Toning, Strengthening, Weight Loss, Yoga
    Focus: Full Body, Arms, Back, Spine, Butt,...

  • Season 10 Ep.06: Anti-Aging

    Episode 17

    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...

  • Season 10 Ep.01: Waist Slenderizing

    Episode 18

    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...

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

    Episode 19

    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...

  • Season 9 Ep.02: Pain Relief: Hip & Foot Pain Workout

    Episode 20

    Filmed at Occidental Hotels & Resorts Mexico
    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium, Fast
    Components: Standing and Barre
    Objectives: Cardio, Cycling, Spinning, Energy Boost, Hockey, Posture, Running, Toning, Strengthening, Weight Loss
    Focus: Full Body, Ankles, Back, Sp...

  • Season 6 Ep.30: Focus on Posture

    Episode 21

    Instructor: Miranda Esmonde-White
    Level: Intermediate
    Pace: Medium
    Components: All Standing
    Objectives: Balance, Cardio, Energy Boost, Mobility, Range of Motion, Posture, Relaxation, Stress Relief, Yoga
    Focus: Full Body, Abs, Arms, Back, Spine, Core, Hamstrings, Hips, Legs, Pectorals, Chest, Quad...

  • Leg & Butt Sculpting with Meg Feeney

    Episode 22

    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...

  • Leg & Butt Sculpting: Standing Portion with Meg Feeney

    Episode 23

    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, ea...

  • Season 9 Ep.03: Weight Loss: Hips & Legs

    Episode 24

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