90 to 133
Medicine Ball, No Equipment
Even a quick 10-minute workout can make a big difference when it comes to reaching fitness goals. It makes a particularly significant difference when the routine is like this one; a blend of vigorous toning moves that crank up the heart rate so that you are engaging muscles and burning an elevated number of calories at the same time.
Research has shown that several short incremental workouts a day are just as effective as one longer bout of exercise. If you have a really busy schedule our ten minute routines are an ideal way to tone up and potentially drop weight.
To get the most benefit and see changes the fastest, we recommend that you do three of our short videos like this one, at three separate times of the day. This way you only have to create a few different intervals of one sixth of an hour, three times a day. You will give your metabolism a boost both by increasing your lean muscle content and giving yourself several metabolic-stoking jumpstarts through the day.
There are 10 different exercises in this cardio workout video; you will do each for 45 seconds with ten seconds rest in between. You will need an open wall & a medicine ball to do a couple of the exercises – however, if you don’t have these things, you can still do the entire routine with just slight modifications.
Exercises in this routine:
Lateral Jumps – Really push off back and forth, trying to get the most distance from side to side, and this will tone the legs and get your heart pumping.
Deep Squats + Optional Ball Toss – If you don’t have an open wall or a medicine ball (or volleyball, basketball, etc), you can just do a deep squat with an overhead press. If you are doing the exercise as shown, try to make the motions quick – catch the ball as you are going into the squat and push it off above your head as you are coming up out of it.
Plank Tuck & Kicks – In a plank position, bring a thigh up and under your body, towards the opposite elbow. Then take that same leg and extend it up and behind your body for a rear leg lift before repeating the motion on the opposite leg.
Side Steps + Center Squats – Do two side pushes (one on each side, while hopping laterally) before jumping with both feet in the center and dropping down into a squat.
Up and Out Jacks – These are kind of a fun calorie burning exercise that has just a slightly modified motion from a regular Jumping Jack; bringing the arms out in front of the body on every other jump.
Jumping Oblique Twists – Target your obliques and general core while burnings calories with this simple move. Make sure that you focus on landing with toes pointing as far to the left or right as you can on each hop in order to get the most toning for your midsection.
Squat Jacks – These hurt! But they hurt because they work. Aside from toning the glutes, they are also great for cranking up the caloric burn of a cardio workout and also work to tone inner and outer thighs.
Side Shuffle Hops – If your legs weren’t tired before this point in the routine, this will help finish them off. This one is an inner and outer thigh exercise that also targets the glutes (if you stay low) and the calves (when you jump upward at each side of the side shuffling).
Plyometric Push Ups – These are a bit more intense than a regular push up because of the powerful push-off motion. You can make these harder by doing the pushups on the floor, with the explosive motion.
High Knees – Focus on getting those knees up high and those 45 active seconds will feel like they are dragging on forever! If you want to make this easier, you can always slow down the movement a bit by only raising one foot up off of the floor at a time and eliminating the bouncing motion.