10-Minute Do-Anywhere Cardio Blast
A Fitness Friday Blog Post by The Relentlessly Empowered
Cardio doesn’t need a treadmill, a gym membership, or 45 minutes of complicated choreography. Sometimes all you need is 10 minutes, your bodyweight, and a commitment to move your body with purpose.
This do-anywhere cardio circuit boosts your mood, raises your heart rate, and helps your metabolism stay active throughout the day. Perfect for mornings, lunch breaks, travel, or anytime you need a quick blast of energy.
FORMAT:
40 seconds work, 20 seconds rest
× 3 rounds
Complete all 5 moves in a circuit, rest 1 minute, repeat.
How to Do Each Move
1. Jumping Jacks
How to do it:
Stand tall, feet together.
Jump feet out while raising arms overhead.
Jump feet back together while lowering arms.
Keep a steady pace.
Modification: Step side to side without jumping.
2. High Knees
How to do it:
Stand tall, core tight.
Drive one knee up toward your chest.
Alternate legs quickly.
Pump your arms.
Modification: March in place with strong knee lifts.
3. Squat Jumps (or Bodyweight Squats)
How to do it:
Stand with feet shoulder-width apart.
Lower into a squat.
Explode upward into a jump.
Land softly and repeat.
Low impact: Bodyweight squats without jumping.
4. Mountain Climbers
How to do it:
Start in plank position.
Drive one knee toward your chest.
Switch legs quickly, running in place.
Keep hips low and core tight.
Modification: Slow the pace.
5. Burpees (or Step-Back Burpees)
How to do it:
Start standing.
Squat and place hands on the floor.
Jump feet back into a plank.
Jump feet forward.
Jump straight up.
Low impact: Step back into plank instead of jumping.
Why This Workout Works
Boosts metabolism
Elevates mood
Improves cardiovascular endurance
Increases energy
No equipment needed
Perfect for busy schedules
Strengthens both body and discipline
Small consistent bursts of movement create a big impact — physically, mentally, and spiritually.
Move With TRE
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