10 Home Cardio Moves to Challenge Yourself: A 10-Minute Moderate-to-High Intensity Routine (with Demonstration Video) Get Sweating and Burn Calories!
How to Structure the Cardio Routine:
- Allocate 30-40 seconds for each move
- Take 10-20 seconds of rest between sets
- Before you begin, remember to set your timer!
- Let’s Break Down the Moves:
Move 1: Bounce on both feet
Perform stick pose on your yoga mat and jump with your feet towards your body. This move requires core strength, so keep your waist relaxed.
Move 2: Frog Cross Jump
Similar to jumping in place, but alternate touching the opposite foot with your hands at each landing point.
Move 3: Stick Bending Knee Open and Close Jump
Similar to Move 1, start with a stick jump, but this time open and close your feet while jumping and then transition into a sprint action.
Move 4: High-Footed Knee Jumps
Run in place while lifting your thighs alternately, touching your hands.
Move 5: Deep Squat Jump
Perform a deep squat and immediately jump up, utilizing the explosive power of your entire body.
Move 6: Flat Left and Right Cross Leg Jump
An extension of the stick pose, tap your feet alternately to the side of your body.
Move 7: Bobby Jump
Perform the Bobby Jump, but don’t worry if you can’t keep up with the speed initially. Reduce the number of repetitions if needed.
Move 8: Lunge Squat Jump
Alternate lunging with each foot and jump up to switch feet.
Move 9: Open and Close Jump
A classic open and close jump exercise.
Move 10: Up/Front Open and Close Jump
To add variety and challenge, perform open and close jumps with hands in front and then with hands raised.
After completing these ten moves, you’re guaranteed to break a sweat at home! Remember, if your goal is to build muscle, aerobic exercise alone may not be sufficient. The primary purpose of aerobic exercise is to burn calories and lose fat.
If you’re looking to start building muscle and need guidance, we recommend trying Yalan’s unarmed home training program designed specifically for beginners. No equipment is required, and you can do it from the comfort of your home. Just 30-40 minutes a day for three weeks can make a noticeable difference. Enjoy a free 14-day trial, and if the results don’t meet your expectations, there are no charges! Why not give it a try?