10 minutes of amazing cardio for beginners

I want to present you 10 minutes of an incredible cardio program, consisting of 7 exercises which will put your body in motion and prepare you for the main training.

Hello guys, I want to present you 10 minutes of an incredible cardio program, consisting of the following 7 exercises (of which two will be repeated), which I will detail below, and which will put your body in motion and prepare you for the main training.

1 Minute March on Spot

10 Jumping Jacks

10 Squats

10 Standing Side Bend

10 Lunges

10 Jumping Jacks

10 Squats

1) 1 Minute: March on Spot

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Marching on the spot is a great way to get your heart rate up without putting a lot of strain on your joints. This is a low impact cardio move that warms up the muscles and prepares the body for more strenuous exercise. Asides from warming up the body, this exercise can also help keep your respiratory system, cardiovascular system, and immune system strong and healthy.

How to do it:

  • Marching in place or high jog it’s a great way to warm up. You literally mimicking the movements of running, so you’re engaging the similar muscles you’re using for running, for example just raising one knee, and then alternating legs.
  • If you let the upper body move you’re gonna start warming up in the shoulders. A great way if you can’t do a lot impact, just still elevate your heart rate, and if you can take a little more impact just start picking up the pass and high jog lifting the knees to the chest rolling to the feet.
  • You also can do a butt chick variation where you’re doing the heal to your glute, picking up the speed and making it a little higher impact 

2) 10 Jumping Jacks

 There’s nothing more convenient than an exercise that can be done anytime, anywhere, with no equipment. 

All you need to perform the Jumping Jack is your body – perfect for home or outdoor workouts.

Due to the high energy nature and full-body movement required to perform Jumping Jacks, your muscles are targeted from head to toe, especially the most important muscle of all – your heart!

Benefits:

Works your whole body, burns lots of calories, the significant benefit is the mobility they provide.

 How to do it:

  • To perform Jumping Jacks, start in a standing position with your legs together and arms by your side.
  • From here, jump your legs out wide and raise your arms above your head, then jump back into starting position. 

3) 10 Squats

One of the best exercises for you, whether you’re trying to build muscle or lose weight, Squats aren’t just great for your booty: They strengthen pretty much every muscle in your lower body, including your thighs, core, calves, glutes, and abs, assuming you do them right, of course.

How to do it:

  • First, stand tall with your feet spread shoulder-width apart.
  • Bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you’re doing so.
  • Return to stand while squeezing your glutes. 

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4) 10 Standing Side Bend

Standing Side Bend is a basic standing pose that stretches the spine and obliques and promotes better posture.

Many if not most of us suffer from poor posture. Slouching over a computer or steering wheel and walking around with our head hanging over a cell phone has taught our backs to curve forward, our chest to be tight and our neck to be out of alignment.

  • How to do it:
  • Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
  • Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending body gently to the right.
  • Inhale to return arms overhead to center and exhale as you repeat on the left side

5) 10 Lunges

Static lunges are great for working all the major muscles of the hips, glutes, and thighs. For beginners, you can try this move while holding onto a chair or wall for balance. 

You can do lunges with just your body weight, or you can easily make lunges more challenging by adding free weights like dumbbells, or resistance bands. 

How to do it:

  • Stand with right foot forward, left foot back about 3 feet apart.
  • Bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward.
  • Keep the torso straight and abs in as you push through the front heel and back to starting position.
  • Don’t lock the knees at the top of the movement.

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