The 10-Minute Cardio Blast Morning Workout

Guido Mieth / Getty Images

Carpe morning! Getting up and sweaty is the best way to start your day, explains Jill Penfold, certified personal trainer and creator of the LA Bride Body program. That’s why she created this fast workout that will have you feeling fitter and fresher. Well, post-shower at least. The workout below is completely equipment-free so you can do it in your living room, backyard, or hotel room. And there’s an option for every fitness level. Let’s get to it!

First, pick the intensity level that feels appropriate for how you’re feeling today.

• Beginner: 30:30. This means you’ll do 30 seconds of work followed by 30 seconds of rest for each of the moves.
• Intermediate: 40:20. This means you’ll do 40 seconds of work followed by 20 seconds of rest for each of the moves.
• Advanced: 50:10. This means you’ll do 50 seconds of work followed by 10 seconds of rest for each of the moves.

Now on to the workout details.

How to do it: Once you have completed one round of each of the five exercises. Start over and complete the circuit one more time for a 10-minute routine. Finish with a light cool-down and then you’re ready to conquer your day. Hydrate and take extra breaks as needed!

1.Mock Jumping Rope

• Jump rope without the actual rope by jumping up and down landing on the balls of your feet and rotating your wrists as if you’re turning a rope. Since you don’t have to worry about timing, the goal here is to do as many mini jumps as possible in the allotted time.

2. Burpee With Push-Up

• Start standing with your feet hip-distance apart. Then bring your palms to the floor.
• Jump your feet back so that you are in high plank, keeping your core tight and your hips lifted.
• Bend your elbows and do a push-up, returning to high plank. (Some variations of the burpee skip this step or do it slightly differently. Do what works best for you!)
• Now jump your feet to the outsides of your hands and explode up. Reach your arms overhead as you jump as high as you can.

3. Squat Jump

• Stand with feet hip-width apart. Hinge hips back and lower into a squat.
• Push through heels to stand and explode off the ground.
• Land and immediately begin next rep.

4. Plank With Shoulder Tap

• Start in high plank with your feet hip-distance apart.
• Then tap each hand to the opposite shoulder while engaging your core and glutes to keep the hips as still as possible.

5. Jumping Lunge

• Start standing with your feet hip-width apart. Bend your knees then jump up into the air bringing your right leg forward, and left leg goes back so that you land in a lunge position.
• As soon as you land with soft knees, jump back up into the air and switch legs mid air to land with the opposite leg forward.
• Be sure to keep your chest up and core tight.

Graphic by Jocelyn Runice

You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home

Related:

• 7 Honest Revelations From Someone Who Lost 100 Pounds, Gained It Back, Then Lost It Again
• 14 Motivational Fitness Quotes To Inspire You Every Time You Work Out
• 1 Reason Your Workout Is Preventing You From Losing Weight

The post The 10-Minute Cardio Blast Morning Workout appeared first on SELF.

from SELF » Fitness http://ift.tt/2ahuZH1