There is no quick fix if you are wondering how to lose weight fast. The marketing campaigns that promise “magic” fixes, diet pills or fads can be misleading or even deceptive. Long-term fat loss happens slowly but surely.
This 10-Minute Cardio Workout is just four moves; you don’t need any equipment. This is a HIIT-style workout. During the work intervals, you should push yourself.
Imagine a scale of 1-10 where 1 represents complete rest, 5 means you are working comfortably, and 10 represents an effort too intense to sustain for more than a few seconds. It would help if you were aiming for a 7 on the scale (except when resting).
You can choose the interval you want to work at in this 10-minute cardio exercise.
You should begin with the 30/30 option if you are new to morning workouts. This means you will perform each exercise for 30 seconds and then rest for another 30 seconds before continuing to the next.
As you’re doing these exercises for time, focusing on your form is more important than the number of reps. You’ll be able to increase your pace as you become more familiar with the moves.
One more thing: Although the circuit is only four moves long, you will do one (the single leg jump to lateral lunge) on each side. The circuit can be done twice for a 10-Minute Cardio Workout.
The 10 Minutes Cardio Workout
Squat Thrust
- Standing with feet hip-width apart and core engaged, stand with your legs at least hip-width apart.
- Jump your feet forward and place both hands on the ground. This will bring you into a plank-high position. Your core should engage, your hips should be level, and your wrists should be directly below your shoulders.
- Squeeze your glutes as you stand up. Repeat.
- Step your feet forward instead of jumping back.
Side lunges
- Stand up straight and with your hip’s width apart.
- Step your right leg out to the left side while keeping your toes forward and remaining low.
- Weight shift to your right foot. Bend your right knee and push your hips back.
- Bring your right foot back to the beginning position and drive your weight into your heel.
- Repeat on the other Seate.
- Keep your neck long and shoulders down, away from the ears.
- Engage Your Core
- Sit on your heels
Plank Hip Dip
- Start with a forearm-plank position. Place your elbows under your shoulders and press your shoulders away from your ears. Engage your core, keep your hips level, and keep your legs straight.
- Bring your left hip down to the floor by gently tucking it left. You do not need to have your hip touch the floor.
- Then repeat the motion on the opposite side by tipping your hips to the right.
- Continue to alternate your sides. Allowing your hips, a slight arch in the center as you move from one side to another. Keep your core engaged.
Sumo squats
- Standing straight, shoulders over hips with feet wider than hip-width and toes at 45 degrees angle.
- To prevent your knees from collapsing inward, drop your hips down and backward with your toes in line and your hips and ankles in line.
- Drop your hips to the lowest level possible.
- Stand up by putting weight on your heels and squeezing your buttocks.
- Keep your shoulders and neck back away from the ears.
- Keep your back straight.
- Over time, your flexibility will improve — try to squat a little deeper after each rep.
- Balance by engaging your abs and extending your arms out in front.
- Squat wider with your feet to make this exercise easier.
Dynamic squats
- As you stand, place your feet hip-width apart with your toes turned slightly out.
- Your knees will not collapse inward if you quickly lower your hips below the knee level.
- Weight your heels down and jump explosively up to the center, landing softly back in the start position.
- Keep your neck straight, shoulders back and away from your ears.
- Maintain your shoulders either above or below the knees.
- Balance: Engage your abdominal muscles and extend your arms forward.
- For easier exercise, spread your feet apart when you squat.
The Lateral Lunge and Single Leg Hop
- Stand with feet at hip-width apart; your core should be engaged. Step to the side on your right with your foot. Bend your knee and send your hips forward. Sink into a lunge while keeping your left leg straight.
- As you return your foot to its starting position with your right, lift your left leg and jump up without putting your right on the ground. It’s okay if your hop is only a few inches above the ground.
- You can land lightly on your right foot and then immediately lean to the left side for another lateral lunge. This movement should help you gain momentum, improving your balance.
- Repeat the movement on one side until you reach the time indicated.
- This move can be modified by eliminating the hop. As you return to the starting position, do a lateral squat and raise your leg to hip level. Then balance on your left side for a few breaths. The balance can be removed or the hop completely; you perform a lateral squat.
Overhead forward lunges
- Standing with feet shoulder-width apart, biceps arms straight up and hands directly above shoulders.
- Step forward and bend your knees to lower your hips.
- Ascend so that your front knee is directly over your ankle and your rear knee almost touches the floor.
- Push back to the starting position by driving through the heel of the leading foot.
- Do not let your front leg extend past your toes.
- Keep your shoulders and neck straight, away from the ears.
- Always keep your arms straight and your core engaged.
- As you progress, your flexibility will improve. So aim to increase the range of motion each time.
Forearm Plank Reach Out
- Start with a forearm-plank position. Place your elbows under your shoulders and press your shoulders away from your ears. Engage your core, keep your hips level, and keep your legs straight.
- While keeping your hips firmly in place, extend your right arm and tap the floor directly in front of your body. Reverse your position to the starting point and repeat with your left arm.
- Continue to alternate your hands while keeping your hips flat and still.
- You can modify this move by spreading your feet out. The easier it should be to make this move, the wider your feet are apart.
Conclusion:
Our 10-Minute Cardio Workout will hopefully show you that you can squeeze in a great workout even if your schedule is busy. This short and effective routine will help you maintain your fitness while keeping up with daily life.
You can reap the benefits of exercise by doing a few simple movements without having to spend a lot of time or effort. Try this 10-minute cardio exercise today to see the results!
