10 Minute Cardio Blast for When you are Short on Time


When you are short on time it’s easy to forego your run or visit to the gym.  However research has shown that small bursts of activity on a regular basis have measurable health benefits.  Not only is a cardio blast great for your body, it also helps you to calm your mind too, gaining some clarity and focus for the day.

So don’t let a busy day ahead prevent you from exercising. Follow this 10 minute cardio blast – no equipment needed to set you up for the day ahead. Don’t forget to pop on your sports bra!

10 Minute Cardio Blast

Intensity Level

The intensity of each cardio workout will depend on your level of fitness/ability.

Beginner: 30 sec work, 30 sec rest

Intermediate: 40 sec work, 20 sec rest

Advanced: 50 sec work, 10 sec rest

Complete each exercise in sequence as one round then take a 30-60 sec break and repeat.  To mix things up a bit change the sequence.  If you have enough time, feel free to add in more rounds!

Mock Jumping Rump

Mock jumping rope cardio workout





Jump up and down, landing on the balls of your feet whilst rotating your wrists as if you are turning an invisible skipping rope.  Do as many jumps as possible in the allotted time.

This will get the heart racing and warm you up.


Squat Jump

Squat Jump cardio workout







Stand with feet hip width apart, lower your hips and bum into a squat.  Push through your heels to stand and explode into a jump.  Land and immediately begin squat again.

A great leg burn will be created.


Burpee with Push-Up

Press up burpee cardio workout

Stand with feet hip width apart and bring your palms to the ground out in front of you.  Jump your feet back into a plank position.

Bend your elbows and do a push up, returning to plank position.

Jump your feet to the outsides of your hands and explode up to a standing jump, reaching your arms high into the air as you jump.

A great entire body component.


Jumping Lunge

Jumping lunge cardio workout



Stand with feet hip width apart with your knees slightly bent.  Jump into the air and land with your right leg forward and left leg back in a lunge position.  Land with soft knees.

As soon as you land jump back into the air and swap legs.  Keep your core tight and your chest up.

Great for lower body control.


Metabolic Bike

Metabolic Bike Cardio workout


Lie on your back with knees bent, feet on the floor and place hands lightly behind your head, elbows out.

Contract your core and raise upper body whilst extending legs about 30cm off the floor.

Bring left elbow and right knee towards each other, continue alternating sides. Be careful not to pull on the back of your head, engage your core.

A great way to finish the round with some core work!


And that’s it, a quick 10 minute blast to fire up your metabolism, clear your head and get you ready for the day.

Check out our great high impact sports bras to keep you supported.





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