10 MINUTE FAT BURNING CARDIO TRAINING
Who likes cardio? Not many of us… including myself to be honest. But it is necessary to burn fat. A cardio workout burns more calories than a weight workout, but don’t skip strength because your metabolism stays elevated longer after the weights, resulting in burning tons of calories, too.
So my point is that when we combine cardio and strength exercises, we’ll start to see results faster. Also, just doing cardio won’t give you that sexy, toned body you want by itself.
But not all cardiovascular exercises are the same. No… a moderate paced cardio workout will not give you the most bang for your buck. The best cardiovascular exercise to do is a HIIT (high intensity interval training) session. It’s simply a form of training where you push yourself to 100% during quick bursts of exercise, followed by a short rest period. HIIT increases your heart rate and burns more fat in less time.
That is what we are going to do today.
10 MINUTE FAT BURNING CARDIO TRAINING
You don’t have to use weights when you’re just starting out, but they’re great when you’re looking to build muscle and burn calories. Just 3, 5, or 8 pound dumbbells are fine. This is the set of weights that I recommend.
This is what it will be like to do this training. It’s only 10 minutes, so you have to push yourself. I recommend using a free interval timer app on your phone so you don’t have to keep looking down to reset the timer. Here is the one I use on my iPhone.. Just select “intervals”, then the + button, round timer, enter 10 rounds and press start when ready. You can even enter 5-10 second rests between sets in the app.
We’re going to do each workout below for 50 seconds each and take a 10 second break in between. That’s all. Super simple. But you have to press since we are taking these little breaks!
I recommend doing this workout 2-3 times a week. Alright, let’s burn some calories!
*Tip: You can also do mini-workouts throughout the day using these exercises. Or combine them with other 10-minute workouts to tone your entire body.
1. BAND JUMPING
Plays: Core, legs, hips, chest, arms, back, and shoulders.
As: Stand up straight with your feet hip-width apart and arms down by your sides. Jump up as you spread your legs shoulder-width apart and raise your arms above your head. Jump back to the starting position. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
2. KICKS IN THE BUTT
Plays: glutes and hamstrings
As: Stand tall, then lift one heel off the floor toward your buttock, the opposite hand reaching for your shoulder as if you’re running. Switch to the other side. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
Plays: Arms, chest, quads, glutes, hamstrings, and abs
As: Stand with your feet shoulder-width apart, arms at your sides. Bend your knees and lower your body into a squat. Place your hands on the ground, directly in front of you. Shift the weight to your hands and jump your feet behind you and land in a plank position. Your body should form a straight line from head to heels. Keep your back strong, don’t let it sink. Jump your feet back so they land just outside of your hands. Raise your hands above your head and use your momentum to jump high into the air. Land softly. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
Easier version: Kick back one foot at a time until you are in a plank position. Lift one leg at a time to start over. Take the jump out and just do a calf raise.
Plays: Quadriceps, glutes, hamstrings, calves and even core muscles
As: Stand up straight, with your feet shoulder-width apart and your arms at your sides. Extend your arms directly in front of you. Sit as if you were sitting in an imaginary chair while keeping your head forward. Your upper body will bend slightly and your back will arch slightly as you descend. Lower yourself so that your thighs are as parallel to the floor as possible, knees over ankles. Push through your heels to return to standing position. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
5. SHADOW BOXING
Plays: Abs, shoulders, chest, back, calves, quadriceps
As: Get into a comfortable “wrestling” position. He chooses a lead leg and starts punching. You can start by punching an invisible opponent forward. Feel free to throw in some hooks or hooks if you want to change it up a bit. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
6. SIDE SHuffles
Plays: Calves, hamstrings, quadriceps, hip flexors, and glutes
As: Stand with your feet hip-width apart, move your body, and sink into deep knee flexion. Bring both hands in front of your chest. Start with your right foot moving to the right and your left following. Shuffle for 3-4 steps to the right, then 3-4 steps to the left. Continue shuffling at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
7. HIGH KNEES
Plays: Hips, calves, quads, hamstrings, and glutes
As: Stand tall, with your feet hip-width apart. Quickly lift your right knee and find your left elbow. Bring your right leg to the ground and repeat the movement on the other side. Alternate knees and stay on the balls of your feet throughout the exercise. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
8. PLANK JACKS
Plays: Chest, back, shoulders, arms, abdominal muscles, lower back
As: Begin in a plank position, shoulders above wrists, body in a straight line, and feet together. She jumps with her legs open and brings them back together. She repeats at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
Easier version: Alternate each leg to each side and touch the floor with your toes.
9. QUICK JUMPING
Plays: Abs, glutes, hip flexors, calves, hamstrings, quads, and shoulders
As: Start with your knees bent, feet shoulder-width apart, and hands on the floor just in front of your feet. Kick both feet back until you are in a plank position. Then jump your feet towards your hands. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
Easier version: Kick back one foot at a time until you are in a plank position. Lift one leg at a time to start over.
10. RUSSIAN TURNS
Plays: whole core
As: Begin in a seated position with your feet flat on the floor. Keep your spine long and your abs tight. Lean back slightly and lift your feet a few inches off the ground. Slowly rotate your torso, bringing both arms to the side of your right hip. Return to center and repeat on the other side. You can add a dumbbell in your hands to make this move more advanced. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
You finished! CONGRATULATIONS! AND AMAZING JOB!
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