An 8-Minute Morning Cardio Routine as a Replacement for Fasted Walking

Warming Up with Dynamic Stretches

The routine opens with dynamic stretching, done to counts of ten. Kato moves through shoulder rolls, a chest stretch, side stretches, and a shoulder movement. A glute-focused exercise follows, which they admit "is tiring," and then heel raises.

By the end of this section they ask whether viewers are feeling warm, and claim that this warm-up alone will change the way you sweat. Later they explain why it's included. In their view, dynamic stretches get the blood flowing and warm the muscles, which keeps the body "burning" through the main workout.

The Cardio Circuit

The cardio portion uses 40-second intervals and alternates a walking-style movement in place with targeted exercises:

planks aimed at slimming the upper arms
elbow-to-knee touches
planks aimed at the lower abdomen, with the cue to feel the knees drawing toward the chest
a glute-focused sequence counted in fours

Kato keeps giving form cues throughout. Viewers are told to tighten the stomach, use the butt, and keep their center of gravity on the heels. The session ends with a final glute exercise counted to nine and then "last." Afterward Kato says they are very hot, sweating heavily, and short of breath. They switch on an exhaust fan before continuing to talk.

8:49

Why Morning, and Why on an Empty Stomach

Kato asks viewers not to stop the video yet, because they want to talk about motivation and making cardio a daily habit. They say they lost 7 kg (the video title gives the figure as 6 kg). They also say they have done peko peko walking almost every day for the past six months, which their Instagram followers will know about.

Their reasoning is that exercising on an empty stomach burns fat, and that morning aerobic exercise can transform the body easily. They add a caveat: if you feel dizzy or unwell, don't push yourself. They also make a point of saying that aerobic exercise is beneficial whenever you do it. Morning is simply the most efficient time, in their view. They say the speed at which the body changes is "completely different" when exercise is done in the morning.

The Mental Benefit Matters Most to Them

Kato says the physical change is real, but what they value most is that morning exercise helps them stay positive all day. They give two reasons. First, they kept a promise to themselves. Second, exercise releases "happy hormones," and they say walking outside does the same. Starting the day that way, they say, lets you spend it happily and stay positive.

They also explain the indoor version. It's so hot right now that walking outside has become hard, and this workout is the alternative.

9:54

How Much Exercise Eight Minutes Represents

Kato thought the video ran about 10 minutes including the stretching, and seems surprised to find it was 8. They claim this amount of exercise equals walking for more than 20 minutes, and roughly 20 to 30 minutes of aerobic exercise.

They also point out that the routine includes some strength training. They call it light training that won't break down muscle. They say the glute work lifts the hips and makes the legs look 3 cm longer.

They recommend the routine to three groups: people who find walking for 30+ minutes tedious, people who don't like going outside, and people who hate getting sunburned.

10:52

Fasted Exercise and Muscle Breakdown: Why They Take EAAs

Kato addresses a question they often get from viewers: does fasted morning walking cause muscle breakdown? Their answer is yes, and that this is why they take EAAs (essential amino acids). They describe EAAs as protein that has already been broken down, so it is absorbed quickly in the stomach and intestines.

Their reasoning is that after sleep you are starved and short on nutrients, and EAAs supply quick nutrition. They drink EAAs every morning, including days when they don't exercise. They mention they are on their third bag.

11:32

Building a Breakfast Smoothie

The final part shows Kato making breakfast, partly improvised from a recipe they had just found. They want to use amazake, a fermented rice drink, specifically one made only from koji. They describe it as a food that activates the intestines and mention that it contains amino acids, the building blocks of protein.

They go back and forth on the milk. They consider almond milk for vitamin E, pick it, then switch to soy milk. The final smoothie contains:

200 ml of amazake
soy milk
a moderate amount of ground sesame
100% cacao, which they chose for its polyphenols. They describe these as antioxidants, saying the body is "constantly oxidizing just by being alive."
banana
Naturecan protein, which they note uses a natural sweetener and no artificial sweeteners

They used to make a black sesame banana protein drink with only almond milk. This version adds amazake and soy milk. On tasting it, they say it's very rich and doesn't taste like a protein drink. They compare it to the soy milk, black sesame, and banana smoothies sold at bakeries often found under or near train stations, and say it's the closest thing to those. They describe the drink as good for the gut, the skin, and dieting.

Closing

Kato thanks viewers for their hard work and encourages them to do their best "being ourselves." They ask viewers to take care of themselves first, telling them "you are the main character."