If you want to get the most out of your morning this doesn't mean waking up super early just to train. To prove this, the following cardio workout was designed. It needs no equipment and takes only 10 minutes before breakfast. This lets you exercise then quickly get back to your daily routine. The workout has four exercises, and it's best to do them at about 70% of your max effort so you don't get tired too fast.
How to do the workoutBefore starting any workout, make sure to warm up well to avoid injuries. Then do the first exercise for the set time below, rest, and continue like this until you finish all exercises. Rest 60 seconds, repeat the round. If you have a few extra minutes, you can do some stretching.
For beginners: Do each exercise for 30 seconds then rest for 30 seconds.
For intermediate level: Do each exercise for 40 seconds then rest for 20 seconds.
For advanced level people: Do each exercise for 50 seconds then rest for 10 seconds.
First exercise: Squat Thrust
- Stand with your feet a bit apart then put both hands on the ground and jump your feet back till you reach a high plank position but make sure your core is tight and your wrists are right under your shoulders.
- Jump your feet forward again till you reach a low squat position then stand up right away squeezing your glutes when you stand. To make this easier, you can move your feet back slowly instead of jumping.
- Keep repeating the exercise until the set time is up.
Second exercise: Plank Hip Dip
- Lower into a forearm plank position with elbows right below shoulders but make sure your legs are straight back and your entire core is tight.
- Tilt your left hip gently to the left, pointing it toward the floor but don't touch the floor with your hip. Then repeat on the other side.
- Keep repeating the movement switching hips. This lets your hips arch a bit in the middle as you move side to side. Make sure your core stays tight the whole time.
Exercise 3: Lateral Lunge to Single-Leg Hop
- Stand with your feet slightly apart, then take a big step to the right with your right foot.
- Shift your weight to your right heel and lower your body down by bending your right knee. Keep your left leg straight and push your hips back.
- As you lower yourself, try to keep your right thigh parallel to the floor. You can raise your arms in front or clasp your hands together in front of your chest to help balance.
- Slowly return to the start position then, without putting your right foot down, jump up. Land softly and quickly repeat on the other side.
- Keep repeating this move back and forth until the set time is up.
Exercise 4: Forearm Plank Reach Out
- Get into a plank on your forearms with your elbows right under your shoulders. Make sure your legs are stretched straight behind you and your whole core is tight.
- Try to keep your hips as still as possible, then lift your right hand off the ground, stretch your right arm out, and touch the ground in front of you.
- Go back to the starting position, then repeat on the other side. Keep going until your set time is up.
