When’s the last time you got your heart racing thanks to exercise—not just because someone cut you off in traffic? Adults should get at least 150 minutes of exercise per week to maintain a healthy lifestyle. While that may seem daunting, there’s no reason why we can’t break up that time into three manageable 10-minute workouts per day, five days per week (or more!) that will be as effective as they are fun.
Here’s a 10-minute cardio-focused workout to get you started. Try it first thing in the morning to inject some energy into your day; it’s sure to get you breathing heavily and sweating freely. It’s based on the principles of interval training—working for 40 seconds and practising active rest for 20 seconds.
The pacing depends on your fitness level. If you are a beginner, you may want to take it slower to start; if you are more intermediate, you may want to push the envelope. Remember, to see results, you have to feel out of your comfort zone! That being said, if at any point you feel dizzy, light-headed or nauseous, immediately stop the workout and sit down or lie down until the feeling subsides.
Do one minute of stretches to warm up, then three rounds of the following circuit, with 20 seconds of active rest between 40-second sets.
Active rest
Active rest consists of either walking on the spot (beginner) or a boxer hop (intermediate).
Walking on the spot is as it sounds.
Boxer hops begin with your feet roughly 2 feet (about half a meter) apart and knees slightly bent. Arms should be bent at the elbows with fists just in front of your chin. Bouncing on your toes, hop about 2 in (5 cm) to your left, and then without pausing hop back to starting position. Keep shoulders relaxed at all times. Repeat without pausing between hops.
V-steps
- Stand with your feet together and hands at your sides.
- Step forward and out at a 45-degree angle with your left foot, and at the same time punch out to shoulder height with your left arm.
- Repeat with your right side, with left side still out in position.
- Step back with your left foot and bring your left hand to starting position. Do the same with your right side.
- Repeat.
Bear crawl
- Begin in push-up position, but with hands and feet wider apart than usual.
- Keeping the distance between limbs, walk your left hand and right foot forward at the same time. Place them on the ground, and then do the same with your right hand and left foot.
- You need some space for this one, so once you reach the end of the room, turn around and continue on the way back.
Half burpees
- Begin in push-up position, but with a slight bend in your knees and elbows.
- Hop your toes as close to your hands as possible, keeping your hands on the ground.
- Hop back to starting position, being careful not to allow heels to touch the ground at any point.
- Repeat without pausing.
