10 Minute Cardio

For those days when you just don’t have the time for a full work out, here is a 10 minute cardio blast that will get your heart pumping and the sweat flowing 💦💪🏼

What you will need

• a set of hand weights. If you don’t have any at home you can use tins instead

• a timer

• a towel (trust us!)

We do these with hand weights, but up to you if you use any or how heavy.

Each set is

• 5 squats with an overhead shoulder press
  
  Set up - stand with your feet a little wider than hip width apart. Tuck your tail bone in, and contract your abs.

  
  The move - bring the weights to your shoulders, arms close to your body.
  Lower your body down, making sure that you don’t bring your booty below your knees.
  When you come back to standing, contracting your abs as you do, push the weights over your head.
  
  ** Contraindications ** - Do not do this if you suffer from knee or shoulder pain

• 5 plank rows
  
  Set up - come to your hands and knees, with your knees hip width apart. Shoulders and wrists should be aligned. Hold yourself on your weights. Pull in your abs to come into a strong and balanced plank.
  
  The move - keeping your arm close to your body, lift your right hand with the weight up to your ribcage. Keep your core tight to stabilize the hips. Slowly lower the weight back down, maintaining your form throughout.
  Repeat on the left side
  
  Modifications - you can also do this move from your knees
  
  ** Contraindications ** Do not do this if you suffer from shoulder pain. If you suffer from lower back pain, please ensure that your abs are contracted to protect it and/or do this move from your knees instead of a full plank

• 5 push ups
  
  Set up - you can come to this straight from your plank rows, putting the weights to one side. You can also choose to do them from your knees, like in the previous move
  
  The move - using your arm strength lower yourself to within an inch of the ground, then push back up. Make sure that your abs are firmly contracted throughout

  
  Modifications - you can also do this move from your knees
  
  ** Contraindications ** Do not do this if you suffer from shoulder pain. If you suffer from lower back pain, please ensure that your abs are contracted to protect it and/or do this move from your knees instead of a full plank

Every time you complete a set is one lap. Set your timer for 10mins and get going!

**DISCLAIMER** Please check with a doctor before starting on a new fitness regime. We accept no liability for any injuries incurred.

Remember to take this slow and not push yourself to a point at which your are no longer comfortable.