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10 Minute Low-Impact Home Cardio Workout

No equipment? No problem. This 10-minute cardio workout includes a variety of challenging, low impact exercises that will get your heart rate up without any jumping. Do this workout at home or on the road to burn calories and stay fit.

Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.  

Equipment Needed

None

How To

  • Perform the exercises for the suggested time, one after the other with little or no rest in between
  • Perform the circuit once for a 10-minute workout or up to six times for a longer, more intense workout
  • Modify or skip any exercises that cause pain or discomfort. Add extra rest periods if you need to
  • For an online video version, Try this similar 12 Minute Low Impact Circuit Workout.
 Warm up 
0:00 - 1:00
Warm up for one minute with light cardio, such as step touches (as shown).  Really use your arms to get your heart rate going.
csteptouch.jpg (10679 bytes)  csteptouch2.jpg (8586 bytes)

Side Lunge with Windmill Arms  
1:00 - 2:00
Take it to the next level by standing in a wide stance with the arms straight out. Bend at the waist, abs in, and take the left arm towards the right foot. Stand up and repeat the move on the left, going as fast as you can. Bend the knees if you feel any back pain.  Repeat for one minute.

cwindmill1.jpg (10695 bytes)  cwindmill2.jpg (9728 bytes)

Knee Smash - Right and Left Leg
2:00-4:00
Extend the arms and bring the left knee up and across the body while bringing the arms down. Return to start and repeat, going as fast as you can to get the heart rate up for one minute. Repeat on the other side for one minute. 
kneesmash1.JPG kneesmash2.JPG (73906 bytes)
Front Kick Lunge- Right and Left Leg
4:00 - 6:00
Bring the right knee up and extend the leg in a snapping front kick then take the same leg back into a straight-leg lunge while touching the floor. Repeat the kick and low lunge sequence for one minute and repeat the sequence on the other side for one minute.
frontkicklunge1.JPG (72285 bytes)
Bear Crawl
6:00 - 7:00

Squat to the floor and walk your hands out until you're in a plank position. Do a pushup on the knees or toes and then walk the hands back to a squat and stand up. Add a jump at the end for more intensity.  Repeat for one minute.
bear crawl
Knee with Side Kick - Right and Left Leg
7:00 - 9:00

In a wide stance, bring the left knee up to the side while bringing the elbow down towards the knee. Take the left foot down and shift the weight into the left leg while kicking out to the side. Repeat as quickly as you can for one minute on the left and one minute on the right.
 
Squat Kicks
9:00-10:00

With arms up in guard, squat as low as you can, taking the hips back. As you stand up, kick with the right leg. Repeat the move, kicking with the left leg. Repeat, alternating kicks for one minute.
jump kick cjumpkick2.jpg (8083 bytes)  

Cooldown
Walk around for a few minutes to cool down and let the heart rate come back to normal.

For an online video version, Try this similar 12 Minute Low Impact Circuit Workout.

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