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Easy 10 Min Cardio Workout to Lose Weight (Free Printable)

Looking for an easy cardio workout for weight loss?

I have you covered!

This cardio workout is really great for three simple reasons.

  1. You can do it at home – no equipment needed
  2. It is low impact – no jumping at all
  3. It is very effective and efficient

This means that this cardio workout can really help you to burn maximum fat in minimum time.

PLLLLUUSSS there is a free printable at the end that you can simply save to your phone – free!

I don’t know about you, but this is my kind of workout.

Ain’t nobody gat time to be on a treadmill for hours!

but, hey, i’m not judging you if that’s what you want to do 🙂

Aaaannnyway, let’s talk about this workout.

10 minute cardio workout to lose weight fast

The warm up-

Before beginning your 10 minute cardio workout, you will need to warm up for about 3 – 5 minutes. This warm up is essential to loosen up and get your muscles ready.

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For your warm up, I recommend you do some gentle shuffles in place, body weight squats, and burpees with no jumps.

The cardio workout –

Static runners

Start off your warm up with static runners. Raise one knee to your chest with your other leg firmly on the ground. Coordinate your arms as you’re pretending to run, but without the forward motion. Engage your core as you pick up your knee high to your chest.

Now, switch legs and do the same with your other leg. This workout is an excellent warm up. It gets your heart rate racing and burns pounds, without actually any kind of running or jumping!

Do this for 50 seconds on each leg and you are set to start the REAL workout.

Plie squats

Keep your legs wide as you get into, you guessed it, a squatting position. Now, pretend as if you are about to sit on a chair and move your body down while keeping your core and abs tight.

This amazing workout helps improve your balance, brings up your heart rate, and tones up your leg, quad, and glute muscles.

Repeat this for 50 seconds, and you are all set for the next exercise. Once you’re a pro at this, Take up the squat challenge! – if you dare.

Soft taps

This might seem like the easiest one of the lot, but this baby is a weight shredding machine.

Place a small pillow on the ground in front of your legs. Now, without jumping too much, simply tap the pillow with each alternating foot.

Don’t jump, just tap the pillow lightly with your foot. Go at any pace that you feel comfortable with and continue this for 50 seconds.

Crab kicks

For this workout, get on the floor and suspend yourself using your arms. Pick up your lower body slightly so that your bottom is off the ground and suspended in the air.

Now, kick up each leg and alternate your legs for 50 seconds. Remember to keep your hips as steady as possible.

This workout shapes up your core, legs, and arm muscles. That burn in your triceps? That just means you’re doing it right.

Bear crawl

Alright, get in a crawling position, but without letting your knees hit the floor. Using your arms and your feet, simply crawl around the floor.

Remember to keep that core tight. Continue this for 45 seconds and you’re done.

Make sure your knees come right up to your chest.

Take a 60 second break, you’ve earned it. Sit down or walk around a bit, catch your breath, and hit the water bottle.

Once you are done, it’s time to get back into your running position.

Start the static runner for 50 seconds. Remember, you’re running, in place ;D.

Next, start those plie squats once again for 50 seconds. We’re almost done! Remember to move at a steady pace but don’t lose your balance.

Now, throw that pillow on the floor again, and get started on those soft taps. Just 50 seconds and you’re done.

You’re almost at the end now. Get back on the floor, and start your crab kicks.

For the final workout, get into your crawling position, and do the bear crawl for 50 seconds.

This 10 minute cardio workout can work wonders on stubborn weight gain.

Download this free workout plan for some extra motivation.

When you’re ready to move up to 15 or even 30 minute workouts, check out the workouts on my YouTube.

Free printable of this weight loss cardio workout

click here to download to your phone



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