- This cardio blast workout is 10 minutes long and involves advanced, high impact exercises designed to get your heart rate up very high.
- Beginners: This is an advanced workout, though you can substitute lighter moves (marching in place, walking a flight of stairs, etc.). You can also modify the suggested time for each move or start with this workout
- Intermediate/Advanced: Perform each exercise 1 after the other, resting when you need to.
- Modify according to your fitness level...the time given for each move is just a suggestion--go longer or shorter if you need to.
- Monitor your intensity! RPE should be between 6-9.
- Repeat circuit for a longer workout
| Warm up 0:00 - 1:00 Warm up for 1 minute with light cardio, such as step touches (as shown). Really use your arms to get your heart rate going. |
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Side Lunge with Windmill Arms |
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| Squat-Thrust 2:00 - 3:00 Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. Repeat for 1 minute |
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| Jogs 3:00 - 5:00 Jog in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute. |
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| Squat-Thrust 5:00 - 6:00 1 minute |
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Jumping Jacks
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| Jogs 7:00 - 8:00 Jog in place while pushing your arms overhead. Try to kick high, as if you're kicking your own butt and really use the arms to raise the heart rate. You can also jog around the house or around the block. Repeat for 1 minute. |
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| PlyoJacks 8:00 - 9:00 Begin with feet together and jump up, taking feet out to the side, landing in a low squat. Jump up and bring feet back together (a very slow jumping jack). Swing your arms overhead to add intensity. Repeat for 1 minute. |
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March in Place |
