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The 10 minute cardio workout

The 10 minute cardio workout

If we could just spend ten minutes each day working out, and actually burn calories and lose weight, then we’d jump at the chance.

Well here’s that chance! Follow our 10-minute cardio workout and see the benefits. Note that this should be part of your 150 active minutes per week.

Rocket Jumps:

Complete two sets of 15-24 jumps

With your feet hip-width apart, start with your legs bent and your hands on your thighs.

Jump up, and as you do so, throw your hands straight above your head, extending the body.

If you want more of a challenge, then start in a low squat and hold a weight with both hands.

Star jumps or squats:

Complete two sets of 15 to 24 jumps or squats

For a star jump you’ll need to stand with your feet together and your hands by your sides. With your knees slightly bent jump your legs out to about hip width apart and simultaneously take your arms over your head to create a star shape.

Jump to return to your starting position. Keep your core tight during the jumps.

For the squats stand with your feet shoulder-width apart and your hands tretched out in front for balance. Lower yourself back into a sitting position so your knees are nearly at a right angle to the floor.

Ensure you keep your back straight.

Tap backs

Complete two sets of 15 to 24 reps

For tap backs you’ll need to step your right leg back and swing both arms forward.

Repeat with the opposite leg in a continuous pattern.

Keep looking forwards with your hips and shoulders in line.

Ensure your knee doesn’t extend over your toes.


There are several elements to a burpee. First of all you’ll need to drop into a squat and place your hands on the ground. Next you need to jump both feet back so you are in a plank or push up position. Now jump your feet back towards your hands and jump again extending your arms above your head.



the author

Laura Briggs

Laura is a fitness writer who loves running, strength training, Pilates and Yoga. When she's got time to herself you might find her knitting, or in the kitchen trying out an elaborate recipe - healthy of course!.