Making the most of your mornings doesn’t mean you need to get up two hours early just to fit in a workout—and this 10-minute cardio workout proves it. We designed this quick cardio workout so you can exercise quickly, and then get right back to your busy morning routine.

This quick cardio workout is only four moves and it doesn’t require any equipment. It’s a HIIT style workout, meaning that during the work intervals, you should be pushing yourself. Think of a 1-10 scale where 1 is completely at rest, 5 is comfortably hard, and 10 is an all-out effort that you can’t maintain for more than few seconds. For this workout you want to be working at about a 7 (except when you’re resting, of course).

And speaking of how hard you go, we’ve provided three options below, so you can select the work interval that’s right for you in this 10-minute cardio workout. If you’re new to morning workouts, you may want to start with the 30/30 option. That means you’ll do each exercise for 30 seconds, then rest for 30 seconds before moving on to the next exercise. Because each of these moves are being done for time, focus on form first—rather than how many reps you can squeeze in. As you learn the moves, you’ll start to pick up the pace. And one more heads up: While the workout is just four moves, you’ll do one move (the lateral lunge to single-leg hop) on each side, so the entire circuit is five minutes long. Do the circuit twice, and that’s your 10-minute cardio workout!

If you’ve got a few extra minutes, we suggest a quick cool-down stretch, before you jump into the shower, throw together an easy breakfast, and then get on with your day.

Before you dive into any exercise, it’s important to start with a warm-up. You can do this one or do one of your own—just make sure you’re not rolling straight out of bed and into this cardio routine.

Our model, Denise Harris is a NASM-certified personal trainer and Pilates instructor based in New York City.

The Workout

Instructions:

Do each move below in order for the specified amount of time and then rest. At the end of the entire circuit, rest for 60 seconds. Then repeat the circuit one more time.

  • Beginner: 30 seconds of work, 30 seconds of rest between moves
  • Intermediate: 40 seconds of work, 20 seconds of rest between moves
  • Advanced: 50 seconds of work, 10 seconds of rest between moves

We know that you guys like to piece together our shorter workout videos to make your own custom routines, which is why we think you’ll love this quick but sweaty bodyweight cardio and core workout that comes in at right around 10 minutes.

You can pair this routine with almost literally any kind of training; it goes great with our upper or lower body strength training, and you can add it onto a HIIT session if you’d like to increase your overall calorie burn. You can even do this as a standalone; just make sure that you put at least a short warm up and cool down on each end in order to make sure that you’re able to push yourself to the fullest extent, safely.

Put on some comfortable clothes, turn on some music that motivates you, and get moving! You wont need any equipment at all for this, which makes it especially easy to jump right into, no matter where you are.

Structure
– Good for: Fat burning, cardiovascular health, coordination, agility, functional core strength and toning, endurance
– 30 Seconds On, 10 Seconds Rest, x 3 for each exercise
– 5 Different exercises
– No equipment
– Warm up and cool down not included; both are recommended

Printable Workout
1 Jumping Jack + High Kick
2 Plank Steps
3 Switchfoot Burpee
4 Russian Twist
5 Leg Drop Toe Touch

Is this HIIT? How often can I do this?
This is not quite high intensity interval training – not only does it not mimic the 20 on, 10 off timing, it’s also not quite intense enough to fall into that category (for most people). This doesn’t mean that the routine is without challenge or benefit, it’s just a different training style. As long as the muscles you use in this video aren’t sore the day after you complete this, you should be able to add this routine onto your regular regime 3-5 times a week (make sure to alternate in days of strength training for the upper and lower body for best results in body shaping, fat loss, and good health and body mechanics).

What muscles are used?
There aren’t many muscles that aren’t used during this workout! Glutes, thighs, abs, obliques, lower back, chest, shoulders, and arms are all engaged at some point throughout these dynamic exercises.

Other 10 minute Fitness Blender workout videos to combine with this one:

  • 100 Rep Squat Challenge: Most Effective Squat Challenge to Lift & Shape the Butt & Thighs
  • Fitness Blender’s take on The Scientific 7 Minute Workout
  • Killer at Home Chest Workout – Chest Strength Training Without Weights
  • HIIT Quick & HIIT Hard – Tabata Style High Intensity Interval Training
  • Abs and Obliques Workout – The 4 Best Abs and Obliques Exercises

Your 10-Minute No-Equipment Cardio Workout

Sure, you can log 45 minutes on the treadmill and check off your cardio for the day, but 10 to 15 minutes of work can be just as effective. A HIIT cardio workout maximizes both time and efficiency for the ultimate sweat session. Plus, pushing yourself harder means more afterburn.

While spin studios and gyms utilize equipment to give you the most bang for your buck, you can also use the best machine you have—your own body! There’s one catch: you need to get as many muscles groups moving as possible. Not everyone likes squat thrusts and burpees, but the reason they’re so hard is the reason they’re effective; they work your entire body in one single move.

This workout brings all of those into the mix. I recommend picking at least 10 total body cardio moves; go for 45 seconds with 15-20 seconds rest. You should do at least 10 minutes, but if you’re a beast and want a super intense workout; repeat this workout one or two more times!

Don’t forget to subscribe to Mike’s YouTube channel for free weekly workouts. Find more of Mike on Facebook, Instagram, and Snapchat. And if you need some awesome music to energize your workouts, check out his music mixtape podcast available on iTunes.

Looking to get a cardio burn without spending an hour on the jogging path or plodding on the treadmill? You don’t have to spend a ton of time on your conditioning exercises to get into peak shape—but you do have to be ready and willing to sweat.

Ngo Okafor, C.P.T., has a 10-minute bodyweight challenge designed just for you. The two-time Golden Gloves champion believes that cardio can be one of the keys to getting a toned, ripped physique. “This is going to burn a ton of calories, get you shredded, and show off those muscles,” he says of the routine.

To perform the workout, all you need is 10 minutes and some space to spread out. You’ll do a mix of squats, jumps, and holds with little to no rest, pushing every muscle in your body to keep up with the pace.

The six exercises flow seamlessly as a circuit—but don’t worry if you have trouble with any of the moves. If burpees are a no-go for you, for example, just sub in another portion of the workout, like in and out squats, for that 30 second period. Make sure to hydrate, and follow Okafor’s cues from the video above as he performs the workout along with you. Happy sweating.

10-Minute Cardio Conditioning Burner

Round 1

30 seconds each, little to no rest

  • In and Out Squats
  • Cherry Pickers
  • Mountain Climbers
  • Skaters
  • Burpees
  • Plank
  • Rest

Round 2

30 seconds each, little to no rest

  • In and Out Squats
  • Cherry Pickers
  • Mountain Climbers
  • Skaters
  • Burpees
  • Plank
  • Rest

Round 3

30 seconds each, little to no rest

  • In and Out Squats
  • Cherry Pickers
  • Mountain Climbers
  • Skaters
  • Burpees
  • Plank
  • Rest

Brett Williams Brett Williams, an associate fitness editor at Men’s Health, is a former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

10 min cardio workout

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