Workout of the week: 10-min cardio and core workout

7th August 2023

ALL LEVELS / cardio and core workout / 10 minutes

Equipment: Gym mat

August’s scorching heat makes it harder to find the motivation to exercise. Combined with hectic summer schedules, it can deter us from lengthy workouts. That’s why this is the perfect season for short training sessions like this one: they’re the best fitness solution for the blazing month of August.

It’s a simple 10-min cardio and core workout that will give you plenty of time to enjoy all summer perks. It consists of 5 exercises, with 50 seconds of activity and 10 seconds to rest. You must complete 2 rounds, which will take only 10 minutes to complete. It can be done anywhere and you don’t need any equipment, which makes it the workout for your vacations.

Jumping jacks
Mountain climbers
Side to side
Tornado
Scissor kicks

Ready? Let’s go!

WORKOUT SETUP

5 exercises
50 sec on, 10 sec off
2 rounds
No rest between rounds
10 minutes total
Equipment: Gym mat

WORKOUT EXERCISE LIST

2 rounds

1 – JUMPING JACKS

50 sec on, 10 sec off

Start in a standing position with your arms by your sides.
Engage the core slightly and set the shoulders, ready for movement.
Keeping arms and legs straight (but not locked out) simultaneously jump the legs out to the sides and raise the arms to shoulder height. Stabilise the hips, core and shoulder girdle.
Return to start and continue at a controlled rhythmic pace for 50 seconds.

2 – MOUNTAIN CLIMBERS

50 sec on, 10 sec off

Start with your hands on the floor at shoulder-width, with arms extended.
The hands must be aligned with your chest line.
Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.
Alternate pulling your knees to the projected chest line.
Make sure you’re standing on your hands with a tight core.

3 – SIDE TO SIDE

50 sec on, 10 sec off

Start with your legs more than hip distance apart, with your core tight and a soft bend in the knees.
Sit back into your hips and gently hop sideways to the left with your left leg leading.
Reach your right hand towards your left leg and touch the floor. This is one rep.
Use your core and upper legs to bring yourself back up and hop sideways to the right, reaching your left hand toward your right foot.
Increase your speed to intensify that cardio power.

4 – TORNADO

50 sec on, 10 sec off

In a long-seated position, bring the legs together and bend the knees slightly. Interlace your fingers into a ball in front of the body. Lift the feet off the floor and lean back slightly until you find your balance point. This is the starting position.
From here start rotating the torso from left to right, aiming your hands towards the floor on each side.
To do this repeatedly, you must slightly swing the legs in the opposite direction. As you do this, use the core to stabilise the body – and avoid excessive leg swinging.
Repeat.

5 – SCISSOR KICKS

50 sec on, 10 sec off

Lie on your back with your arms overhead. Engage the core and maintain a slight posterior pelvic tilt (dish shape).
Raise the legs, arms and head slightly off the floor – this is your start position.
Keeping the arms and legs straight throughout, begin the movement by quickly throwing the arms to touch the opposite leg. Return under control and switch sides.
Continue for 50 seconds.