Who likes cardio? Not many of us… myself included to be honest. But it is necessary for fat burning. A cardio workout burns more calories then a weight training workout, but don’t skip on the strength because your metabolism stays elevated longer after weights resulting in burning tons of calories as well.
So my point is, when we combine strength and cardio workouts we will start to see results faster. Plus just doing cardio won’t give you that sexy, toned body that you want alone.
But not all cardio is created equal. Nope… a moderately paced cardio workout won’t give you the most bang for your buck. The best cardio workout to do is a HIIT session (High Intensity Interval Training). It’s simply a way of training where you give 100% effort during quick bursts of exercise, followed by a short rest period. HIIT gets your heart rate up and burns more fat in less time.
That’s what we are going to be doing today.
10 MINUTE FAT BURNING CARDIO WORKOUT
You don’t have to use weights when you are just starting out, but they are great when you are looking to build muscle along with burning calories. Just 3, 5, or 8 pound weights are fine. This is the weight set I recommend.
So this is how doing this workout will go. It’s just 10 minutes so you’ve got to push yourself. I recommend using a free interval timer app on your phone so you don’t have to keeping 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 you are ready. You can even enter 5-10 second breaks in between sets on the app.
We are going to do each workout below for 50 seconds each and take a 10 second break in between. That’s it. Super simple. But you need to push 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 whole body.
1. JUMPING JACKS
Works: Core, legs, hips, chest, arms, back, and shoulders
How to: Stand up straight with your feet hip width apart and your arms down at your sides. Jump while simultaneously spreading your legs about shoulder width apart and bringing your arms above your head. Jump back to starting position. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
2. BUTT KICKS
Works: Glutes and hamstrings
How to: Stand tall, then bring one heel off of the floor towards your glute, the opposite hand comes to your shoulder like you’re running. Switch to the other side. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
3. BURPEES
Works: Arms, chest, quads, glutes, hamstrings, and abs
How to: Stand with your feet shoulder width apart, arms at your side. Bend your knees and lower your body into a squat. Place your hands on the floor, directly in front of you. Shift weight to your hands and jump your feet behind you and land in plank position. Your body should form a straight line from head to heels. Keep your back strong, don’t let it sag. Jump your feet back so they land just outside of your hands. Reach 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 one foot back at a time until you’re in plank position. Bring up one leg at a time to get back to starting. Take out the jump and just do a calf raise.
4. SQUATS
Works: Quads, glutes, hamstrings, calves and even your core muscles
How to: Stand straight, feet shoulder width apart and arms at your side. Extend your arms out straight in front of you. Sit back like you are sitting in an imaginary chair while keeping your head facing forward. Your upper body will bend just slightly and your back will arch a bit as you go down. Lower down so your thighs are as parallel to the floor as possible, knees over your ankles. Push through your heels to stand yourself back up to starting position. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
5. SHADOW BOXING
Works: Abs, shoulders, chest, back, calves, quadriceps
How to: Get into a comfortable “fighting” stance. Choose a lead leg and starting punching. You can start by punching straight ahead at an invisible opponent. Feel free to throw in some uppercuts or hooks if want to change it up a bit. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
6. LATERAL SHUFFLES
Works: Calves, hamstrings, quads, hip flexors and glutes
How to: Stand with feet hip distance a part, move your body and sink into a deep knee bend. Bring both hands in front of the chest. Start with the right foot moving right and the 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
Works: Hips, calf, quadriceps, hamstrings and buttock muscles
How to: Stand tall, feet about hip-width apart. Quickly bring your right knee up and meet your left elbow. Bring the right leg to the ground and repeat motion on the other side. Alternate your knees and stay on the balls of your feet throughout the whole exercise. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
8. PLANK JACKS
Works: Chest, back, shoulders, arms, abdominal muscles, lower back
How to: Start in plank position, shoulders above your wrists, body in a straight line, and feet together. Jump your legs wide and back together. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
Easier version: Alternate each leg out to each side and do a toe tap on the ground.
9. SNAP JUMPS
Works: Abs, glutes, hip flexors, calves, hamstrings, quadriceps and shoulders
How to: Start with knees bent, feet shoulder-width apart, and hands on the floor right in front of your feet. Kick both feet back until you’re in plank position. Then jump feet back towards hands. Repeat at a moderate to fast pace for 50 seconds. Rest for 10 seconds.
Easier version: Kick one foot back at a time until you’re in plank position. Bring up one leg at a time to get back to starting.
10. RUSSIAN TWISTS
Works: Entire core
How to: Start in a seated position with feet flat on the floor. Keep your spine long and abdominals engaged. Lean slightly back and lift feet a few inches off of the floor. Slowly rotate your torso, bringing both arms beside the right hip. Return to center and repeat on the other side. 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’RE DONE! CONGRATS! AND AMAZING JOB!
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