Workout of the week: 10-min functional cardio workout
JUDIT STROJ
Personal Trainer from Vienna, Austria
Judit is an experienced personal trainer from Vienna. She creates individual training and nutrition plans and specializes in functional strength and endurance training. For her, fitness means continuously working on yourself in order to go through life more confidently.
Follow her on Instagram: @juniquetraining
10-MIN FUNCTIONAL CARDIO WORKOUT
ALL LEVELS / functional cardio workout / 10 minutes
Equipment: Dumbbells, stopwatch & exercise mat
There are countless ways to approach a cardio workout. You can head off to our cardio zone and hit our Tomahawk spin bikes, our AMTs or our treadmills (like the Woodway) and sweat it all out with the help of these machines. Alternatively, you can do your cardio the EVO way by integrating it in a whole-body training session.
That’s what we are about to do with this 10-minute functional cardio workout, designed Judit Stroj, a personal trainer from Vienna and a dear friend of ours. This is a session for time — it will be helpful to have a stopwatch with you. This workout has only 3 exercises. You will start with 4 reps for each of them. Then, you will and 2 more reps each round. The goal is to do as many rounds as possible in a 10-minute window.
- Jumping squats
- Russian sit-ups
- Dumbbell hang power clean
Ready for this heart-pumping session? Let’s go!
WORKOUT SETUP
- 3 exercises
- 4 reps in the 1st round
- Add 2 reps every round
- Perform as many rounds as possible in 10 minutes
- Equipment: Dumbbells, stopwatch & exercise mat
WORKING OUT FROM HOME? NO PROBLEM.
If you don’t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.
Alternative equipment
- Dumbbells = water bottles filled with water and / or sand
WORKOUT EXERCISE LIST
10-minutes
1 – JUMPING SQUATS
1st round: 4 reps — add 2 reps every round
- Stand with feet hip-width apart. Engage the core and set the shoulders slightly.
- Quickly bend the knees and hips to a squat position as you bend your arms.
- As soon as you hit the lowest spot, rapidly extend the hips and extend the arms to straighten the body and perform a small jump.
- Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force.
- Repeat for reps or time.
Note: if you need to downscale this exercise, perform regular squats.
2 – RUSSIAN SIT-UPS
1st round: 4 reps — add 2 reps every round
- Start in a supine position, with your legs bent and your feet on the floor hip-width apart.
- Grab a dumbbell with both hands horizontally, stretching your arms. That’s your starting position.
- Engage the core and perform a full sit-up, bringing your arms overhead.
- Return to the starting position, with your core engaged all the time, and repeat.
3 – DUMBBELL HANG POWER CLEAN
1st round: 4 reps — add 2 reps every round
- Grab two dumbbells and rest them over your shoulder.
- Engage the core and maintain your back straight. That’s your start position.
- Deadlift the dumbbells between your legs into a hang position.
- Then, extend your hips and legs quickly, returning to the start position.
- Repeat.
This was a quick but intense functional cardio workout. You can check more workouts here:
- 23-min glute workout
- Functional dumbbell lower body workout
- 35-min functional full-body workout
- 20-min stability workout
- 20-min abs and core workout
- 30-min total core workout
- 30-min upper body workout
- 12-min kettlebell mobility flow
- 16-min EMOM workout
- Full-body Yoga tone workout
- Full-body workout for strength and mobility
- 45-min strength and endurance workout
- 35-min kettlebell workout for strength and power
- Full-body dumbbell workout
- Functional shoulder workout for strength and control
- 35-min functional strength workout
