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Total Body Cardio Workout to Burn Fat and Boost Energy

10 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, Warm Up/Cool Down
    • Equipment No Equipment
    • Membership Free


    Does anyone else out there work a sedentary job? Or, spend long hours in lectures, or reading and studying as a student? Despite owning a fitness company, I spend the vast majority of my work day sitting on my bum in meetings or working on my laptop. A lot of us have work days like this, despite the fact that sitting for long hours is horrible for the health of our bodies. One way to diminish the negative effects of prolonged inactivity is (surprise?) working short bouts of exercise into your day.

    It doesn't have to be complicated, and even a little bit is way better than nothing. In fact, if you do "even a little bit" several times a day, it can end up adding up to a significant amount of movement. This workout has exercises that can be done anywhere - it's a no equipment cardio workout that requires less than ten minutes of your time. You can do this in your office, break room, or dorm room. It's a total body cardio workout, which makes it an excellent option for warming up before tough workouts.

    Related: What should I eat after a workout? Best post workout meals and snacks

    Exercise is one of those things that we often feel like we don't have time for, but the truth is that we're likely to be more creative, focused, and efficient after we've had a good workout. Know that dedicating time to movement is absolutely, without a doubt, worth your time. 

    Workout Structure
    This quick cardio workout uses 30 second intervals back to back (no rest) in order to warm up all of the major muscle groups, wake the body & brain up, and burn off a few extra calories.

    Jog in Place
    High Knee March
    Chest Opener & Reach
    Arm Swing Butt Kickers
    Up & Over Steps
    Deadlift Fly
    Toe Touch Kicks
    (other side)
    Jumping Jacks
    Step Kicks
    (other side)
    Walkdown Toe Taps
    Push Ups
    Plank Toe Taps
    Lateral Jumps
    Jump Squat Combo

    All warmed up? Try this tough cardio and butt and thigh workout!

    Anytime you find yourself in a slump or starting to have trouble focusing - whether you're at work, studying, or anything else - try adding this quick workout in and you will likely notice a difference in how effective you are. 

    This workout is light enough that you could do it frequently, so if you're looking for a smart warm up or something to break up a sedentary work day, make sure to save this workout to your favorites!