How it works
For this cardio workout, I’ve included a little bit of everything. You are going to tone your core, your upper body and your glutes, and you’re also going to get those legs moving.
Ideally, we should all be getting 30 minutes of fitness a day. But when time is tight, doing 10 minutes at this intense level-whenever you can fit it in-can make a real difference.
To get the most aerobic benefit from this workout, do as many of each exercise as you can, as fast as you can. If you need to, modify the moves by going with the lower-impact Easier Options until you have built up your aerobic stamina (but try to do at least one Jacked-up Squat Thrust!). If you do the Easier Options, gradually increase the number of times you try the tougher moves until you are no longer doing the easier option. As always, check with your doctor before starting a workout plan.
How it works
Warm Up: The first one-minute exercise segment will provide a brief warm-up to get your major muscles moving.
Gauge the Intensity: Use a stopwatch, the timer on your phone or a clock with a second hand to keep track of the time. Your working muscles should feel ready to change to a new exercise by the end of each segment.
Customize Moves to Your Needs: An easier option is provided for each of these moves. But do the tougher version for as much of the time as you can-without overdoing it.
Cool Down: For the final minute, you will stretch the major muscle groups you’ve just worked.
Warm-Up: 1 Minute
Do gentle jumping jacks, or walk briskly up and down a set of stairs while pumping your arms.