{"id":57976,"date":"2021-07-05T00:00:00","date_gmt":"2021-07-04T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/10-min-functional-cardio-workout\/"},"modified":"2021-07-05T00:00:00","modified_gmt":"2021-07-04T22:00:00","slug":"10-min-functional-cardio-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/10-min-functional-cardio-workout\/","title":{"rendered":"Workout of the week: 10-min functional cardio workout"},"content":{"rendered":"\n
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10-MIN FUNCTIONAL CARDIO WORKOUT<\/strong><\/h2>\n\n\n\n

ALL LEVELS <\/strong>\/ functional cardio workout \/ 10 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Dumbbells, stopwatch & exercise mat <\/p>\n\n\n\n

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There are countless ways to approach a cardio workout<\/strong>. <\/strong>You can head off to our cardio zone<\/a> and hit our Tomahawk spin bikes, our AMTs or our treadmills (like the Woodway<\/a>) and sweat it all out<\/strong> with the help of these machines<\/strong>. <\/strong>Alternatively, you can do your cardio the EVO way by integrating it in a whole-body training session<\/strong>. <\/strong><\/p>\n\n\n\n

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.<\/strong> <\/strong>This is a session for time<\/strong> \u2014 it will be helpful to have a stopwatch with you. This workout has only 3 exercises<\/strong>. You will start with 4 reps for each of them<\/strong>. Then, you will and 2 more reps each round<\/strong>. The goal is to do as many rounds as possible in a 10-minute window<\/strong>.  <\/p>\n\n\n\n

  1. Jumping squats <\/li>
  2. Russian sit-ups <\/li>
  3. Dumbbell hang power clean<\/li><\/ol>\n\n\n\n

    Ready for this heart-pumping session? Let’s go! <\/strong><\/p>\n\n\n\n\n\n

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    WORKOUT SETUP<\/h2>\n\n\n\n
    • 3 exercises<\/li>
    • 4 reps in the 1st round<\/li>
    • Add 2 reps every round<\/li>
    • Perform as many rounds as possible in 10 minutes<\/li>
    • Equipment: Dumbbells, stopwatch & exercise mat<\/li><\/ul>\n\n\n\n
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      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n

      Alternative equipment<\/strong><\/p>\n\n\n\n

      • Dumbbells = water bottles filled with water and \/ or sand <\/li><\/ul>\n\n\n\n
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        WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

        10-minutes<\/strong><\/p>\n\n\n\n

        1 – JUMPING SQUATS<\/h3>\n\n\n\n

        1st round: 4 reps \u2014 add 2 reps every round<\/strong><\/p>\n\n\n\n

        • Stand with feet hip-width apart. Engage the core and set the shoulders slightly.<\/li>
        • Quickly bend the knees and hips to a squat position as you bend your arms.<\/li>
        • 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. <\/li>
        • Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force. <\/li>
        • Repeat for reps or time. <\/li><\/ul>\n\n\n\n

          Note: if you need to downscale this exercise, perform regular squats. <\/p>\n\n\n\n