{"id":58410,"date":"2023-03-10T00:00:00","date_gmt":"2023-03-09T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/10-min-no-equipment-cardio-workout\/"},"modified":"2023-03-10T00:00:00","modified_gmt":"2023-03-09T23:00:00","slug":"10-min-no-equipment-cardio-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/10-min-no-equipment-cardio-workout\/","title":{"rendered":"Workout of the week: 10-min no-equipment cardio workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ no-equipment cardio workout \/ 10 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Gym mat<\/p>\n\n\n\n

<\/div>\n\n\n\n

People have a love-hate relationship with cardio workouts<\/strong>. The good news is: you might not love it, but cardio certainly loves you back<\/strong>. After all, it contributes to a healthy heart and lungs<\/strong>. It helps manage and reduce weight, enhances the immune system and even improves sleep quality. What’s not to love? <\/strong><\/p>\n\n\n\n

After considering this, you really should do this no-equipment cardio workout<\/strong>. It has 5 exercises<\/strong> to perform for 50 seconds, with 10 seconds to rest in between<\/strong>. You’ll do this for 2 rounds making this session exactly 10 minutes long. <\/strong><\/p>\n\n\n\n

    \n
  1. Squat jump<\/li>\n\n\n\n
  2. Mountain climbers<\/li>\n\n\n\n
  3. Jumping jacks<\/li>\n\n\n\n
  4. Lunge jump<\/li>\n\n\n\n
  5. Scissor kicks<\/li>\n<\/ol>\n\n\n\n

    Let’s go and get that heart rate up<\/strong>!<\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises <\/li>\n\n\n\n
    • 50 seconds on, 10 seconds off<\/li>\n\n\n\n
    • 2 rounds<\/li>\n\n\n\n
    • No rest between rounds<\/li>\n\n\n\n
    • 10 minutes total<\/li>\n\n\n\n
    • Equipment: Gym mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n

      EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.<\/p>\n\n\n\n

      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      2 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – SQUAT JUMP<\/h3>\n\n\n\n

      50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n

        \n
      • Find some space and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement. <\/li>\n\n\n\n
      • Quickly bend the knees and hips (to about a \u00bc squat position) as you move the arms backwards. Keep the knees over the toes throughout this part.<\/li>\n\n\n\n
      • As soon as you hit the lowest spot, rapidly extend the hips and drive the arms up to straighten the body and perform a small jump. <\/li>\n\n\n\n
      • Keep the core tight and remain balanced as you land, allowing the knees and hips to bend slightly to absorb the force. <\/li>\n\n\n\n
      • Reset the body and repeat. <\/li>\n<\/ul>\n\n\n\n