{"id":44403,"date":"2023-08-07T03:00:00","date_gmt":"2023-08-07T01:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/10-min-cardio-and-core-workout\/"},"modified":"2025-05-16T12:14:59","modified_gmt":"2025-05-16T10:14:59","slug":"10-min-cardio-and-core-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/10-min-cardio-and-core-workout\/","title":{"rendered":"Workout of the week: 10-min cardio and core workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/ cardio and core workout \/ 10 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Gym mat<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>August&#8217;s scorching heat makes it harder to find the motivation to exercise. Combined with hectic summer schedules, it can deter us from lengthy workouts.&nbsp;<strong>That&#8217;s why this is the perfect season for short training sessions like this one: they&#8217;re the best fitness solution for the blazing month of August.&nbsp;<\/strong><\/p>\n\n\n\n<p>It&#8217;s a simple&nbsp;<strong>10-min cardio and core workout<\/strong>&nbsp;that will give you plenty of time to enjoy all summer perks. It consists of&nbsp;<strong>5 exercises<\/strong>, with&nbsp;<strong>50 seconds of activity and 10 seconds to rest<\/strong>. You must complete&nbsp;<strong>2 rounds<\/strong>, which will take only&nbsp;<strong>10 minutes to complete<\/strong>. It can be done anywhere and you don\u2019t need any equipment, which makes it the workout for your vacations.<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Jumping jacks<\/li>\n\n\n\n<li>Mountain climbers<\/li>\n\n\n\n<li>Side to side<\/li>\n\n\n\n<li>Tornado<\/li>\n\n\n\n<li>Scissor kicks<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready? Let&#8217;s go!&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>50 sec on, 10 sec off<\/li>\n\n\n\n<li>2 rounds<\/li>\n\n\n\n<li>No rest between rounds<\/li>\n\n\n\n<li>10 minutes total&nbsp;<\/li>\n\n\n\n<li>Equipment: Gym mat<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>2 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; JUMPING JACKS <\/h3>\n\n\n\n<p><strong>50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position with your arms by your sides. <\/li>\n\n\n\n<li>Engage the core slightly and set the shoulders, ready for movement.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Return to start and continue at a controlled rhythmic pace for 50 seconds.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; MOUNTAIN CLIMBERS<\/h3>\n\n\n\n<p><strong>50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your hands on the floor at shoulder-width, with arms extended.<\/li>\n\n\n\n<li>The hands must be aligned with your chest line.<\/li>\n\n\n\n<li>Try to maintain your trunk straight while you pull your knee to the projected chest line on the floor.<\/li>\n\n\n\n<li>Alternate pulling your knees to the projected chest line.<\/li>\n\n\n\n<li>Make sure you\u2019re standing on your hands with a tight core.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; SIDE TO SIDE<\/h3>\n\n\n\n<p><strong>50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start with your legs more than hip distance apart, with your core tight and a soft bend in the knees.<\/li>\n\n\n\n<li>Sit back into your hips and gently hop sideways to the left with your left leg leading.<\/li>\n\n\n\n<li>Reach your right hand towards your left leg and touch the floor. This is one rep.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Increase your speed to intensify that cardio power.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; TORNADO<\/h3>\n\n\n\n<p><strong>50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>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.<\/li>\n\n\n\n<li>From here start rotating the torso from left to right, aiming your hands towards the floor on each side.<\/li>\n\n\n\n<li>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 \u2013 and avoid excessive leg swinging.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; SCISSOR KICKS<\/h3>\n\n\n\n<p><strong>50 sec on, 10 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on your back with your arms overhead. Engage the core and maintain a slight posterior pelvic tilt (dish shape).&nbsp;<\/li>\n\n\n\n<li>Raise the legs, arms and head slightly off the floor \u2013 this is your start position.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Continue for 50 seconds.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">After completing this cardio and core workout, check out these options: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-shoulder-strength-workout\/\">20-min shoulder strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-functional-bodyweight-workout\/\">10-min functional bodyweight workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/11-min-amrap-strength-workout\/\">11-min AMRAP strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-lower-body-strength-workout\/\">20-min lower body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-emom-strength-workout\/\">20-min EMOM strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-upper-body-strength-workout\/\">15-min upper-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20min-cardio-workout\/\">20-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-metabolic-strength-workout\/\">10-min metabolic strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/14-min-fullbody-hiit-workout\/\">14-min full-body HIIT workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/35-min-lowerbody-strength-workout\/\">35-min lower-body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-kinesis-workout\/\">40-min Kinesis workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/40-min-upper-body-strength-workout\/\">40-min upper body strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-amrap-barbell-workout\/\">15-min AMRAP barbell workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/ cardio and core workout \/ 10 minutes Equipment: Gym mat August&#8217;s scorching heat makes it harder to find&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44404,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 10-min cardio and core workout | EVO Fitness","_seopress_titles_desc":"Summer's busy schedule makes longer workouts unattainable. So, try this short and intense 10-min cardio and core workout.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,414,935,936,1146],"class_list":["post-44403","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-cardio","tag-workout-of-the-week","tag-wow","tag-cardio-and-core-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44403","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44403"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44403\/revisions"}],"predecessor-version":[{"id":54842,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44403\/revisions\/54842"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44404"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44403"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44403"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44403"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}