Burn calories, lose weight and feel great with this 10-minute home cardio workout routine for aerobic fitness.
If you have a skipping rope, you can swap one of the exercises listed below with a 60-second burst of skipping.
This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week.
Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.
For rocket jumps, stand with your feet hip-width apart, legs bent and
hands on your thighs. Jump up, driving your hands straight above your
head and extending your entire body. Land softly, reposition your feet
and repeat. For more of a challenge, start in a lower squat position and
hold a weight or a bottle of water in both hands at the centre of your
chest.
To do a star jump, stand tall with your arms by your side and knees
slightly bent. Jump up, extending your arms and legs out into a star
shape in the air. Land softly, with your knees together and hands by
your side. Keep your abs tight and back straight during the exercise.
As a less energetic alternative, do some squats. Stand with your feet
shoulder-width apart and your hands down by your sides or stretched out
in front for extra balance. Lower yourself by bending your knees until
they are nearly at a right angle, with your thighs parallel to the
floor. Keep your back straight and don’t let your knees extend over your
toes.
To start tap backs, step your right leg back and swing both arms
forward and repeat with the opposite leg in a continuous rhythmic
movement. Look forwards and keep your hips and shoulders facing
forwards. Don’t let your front knee extend over your toes as you step
back. For more of a challenge, switch legs by jumping (also known as
spotty dog) remembering to keep the knees soft as you land. Your back
heel needs to be off the floor at all times.
To do a burpee from a standing position (1), drop into a squat with
your hands on the ground (2). Kick your feet back into a push-up
position (3). Jump your feet back into a squat (4) and jump up with your
arms extending overhead (5). For an easier burpee, don’t kick out into
the push-up position and stand up instead of jumping.
If you have a skipping rope, you can swap one of the exercises listed below with a 60-second burst of skipping.
This 10-minute cardio workout counts towards your recommended 150 minutes of aerobic activity every week.
Before you begin, warm up with a 6-minute warm-up routine. After your workout, cool down with a 5-minute stretch.
Rocket jumps – 2 sets of 15 to 24 repetitions (reps)
For rocket jumps, stand with your feet hip-width apart, legs bent and
hands on your thighs. Jump up, driving your hands straight above your
head and extending your entire body. Land softly, reposition your feet
and repeat. For more of a challenge, start in a lower squat position and
hold a weight or a bottle of water in both hands at the centre of your
chest.- Recovery: walk or jog on the spot for 15 to 45 seconds.
Star jumps or squats – 2 sets of 15 to 24 reps
To do a star jump, stand tall with your arms by your side and knees
slightly bent. Jump up, extending your arms and legs out into a star
shape in the air. Land softly, with your knees together and hands by
your side. Keep your abs tight and back straight during the exercise.Squats
As a less energetic alternative, do some squats. Stand with your feet
shoulder-width apart and your hands down by your sides or stretched out
in front for extra balance. Lower yourself by bending your knees until
they are nearly at a right angle, with your thighs parallel to the
floor. Keep your back straight and don’t let your knees extend over your
toes. - Recovery: walk or jog on the spot for 15 to 45 seconds.
Tap backs – 2 sets of 15 to 24 reps
To start tap backs, step your right leg back and swing both arms
forward and repeat with the opposite leg in a continuous rhythmic
movement. Look forwards and keep your hips and shoulders facing
forwards. Don’t let your front knee extend over your toes as you step
back. For more of a challenge, switch legs by jumping (also known as
spotty dog) remembering to keep the knees soft as you land. Your back
heel needs to be off the floor at all times. - Recovery: walk or jog on the spot for 15 to 45 seconds.
Burpees – 2 sets of 15 to 24 reps
To do a burpee from a standing position (1), drop into a squat with
your hands on the ground (2). Kick your feet back into a push-up
position (3). Jump your feet back into a squat (4) and jump up with your
arms extending overhead (5). For an easier burpee, don’t kick out into
the push-up position and stand up instead of jumping.
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