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Girls….we are talking a no-equipment, just you, all cardio, and sweating buckets kind of workout. The best part? It only takes 10 minutes.
Getting in a cardio workout at home might seem like a challenge especially when we add in “no-equipment” factor.
When I said the word “cardio”….what were your first thoughts?
For me, this usually has a mental picture of a treadmill, elliptical, or even heading outside for a run.
With our gyms and favorite workout places being either locked down or limited, the need to adjust our workouts has become a must and this includes the cardio workouts too!
Today, we tackle this challenge.
This no-equipment cardio workout is a high-intensity interval workout (HIIT) with alternating periods of work and rest. The best part? It’s 10 minutes.
Our challenge today is to create a highly effective, all-cardio, no equipment type of workout and in the shortest amount of time as possible.
This cardio workout can be modified to best meet your fitness level and also be one to grow into a harder workout when you are ready to level up.
For the beginner, the working and rest times may need to be more equal and work up to the full working amount of 45 seconds with a 15 second rest.
You totally get to choose which workout is right for you. Give yourself permission to pick the right one depending on how you are feeling that day. Remember, you want to choose a workout that works for YOU, not one that adds more stress to an already hectic time!
Ready to get your sweat on?
This workout is 10 minutes. No, more…no less. I use this as a mental game for me. “I can do anything for 10 minutes”, the voice inside my head says.
Do the moves listed below in order for your selected time interval, resting between moves for your selected rest interval.
- Beginner: work for 30 seconds with a 30-second rest
- Intermediate: work for 40 seconds with a 20-second rest
- Advanced: work for 45 seconds with a 15-second rest
This is the perfect workout for a small space. Just need you and a comfortable spot on the floor. A puppy is optional but does add a whole other level to this workout. 🤣
The Moves include:
- High Knees or March
- Inchworms with Shoulder Taps
- Touch Jacks
- Jumping Lunges
- Skater Jumps
- No Jump Burpees
- Mountain Climbers
- Bottom Burpee
- Plank Jacks with Toe Tap
- Plank to Floor – Cobra – Downdog
What the breakdown of the moves? Check out the video below. Each move is broken down with different options to best meet your needs.
Do the workout with me!
Wrapping this one up!
Let’s talk outfit! This one came from Amazon
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Jaime Warren is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to www.badassmamagang.com
Disclosure for all workout programs: I acknowledge that I am participating in a workout that can include strength, flexibility, aerobic, cardio, and other exercises offered by a trained instructor. It is my responsibility to consult with a physician prior to and regarding my participation in any Fitness Program. I represent and warrant that I am physically fit and have no medical condition that would prevent my full participation in this class. In consideration of being permitted to participate in any online and in-person Group Fitness Class, I agree to assume full responsibility for any risks, injuries, or damages, known or unknown, which I might incur as a result of participating in the program. In consideration of being permitted to participating in any Fitness Program, I knowingly, voluntarily, and expressly waive any claim I may have against the owners, landlord, insurers, or any Fitness Instructor for injury or damages that I may sustain as a result of participating in the program. I have read the above release and waiver of liability and fully understand its contents. I voluntarily agree to the terms and conditions stated above.