10 min cardio workouts at home

Burn calories, lose weight and feel good with this 10-minute cardio workout routine at home.

If you have a jumping rope, you can replace one of the exercises with a 60-second jump.

This 10-minute cardio session counts towards your recommended 150 minutes of aerobic activity every week. Start with a 6-minute warm-up routine. Cool down for 5 minutes afterward.

Rocket jump

Do two sets of 15 to 24 repetitions (repetitions).

  • For rocket jumping, stand with your feet hip-width apart, legs bent, and your hands on your thighs.
  • Jump up, run your hands directly over your head and stretch your whole body. Land softly and repeat.
  • Walk or jog at place for 15 to 45 seconds for recovery.

Star jump

Two sets of 15 to 24 reps.

  • To make a star jump, stand tall with your arms at your sides and your knees slightly bent.
  • Jump up, stretch your arms and legs out to a star shape in the air.
  • Land softly, with your knees together and your hands by your side.
  • Have your core tight and your back straight during the exercise.


As a less energetic option, do some squats.

  • Stand with your feet shoulder apart and hands down thesides or stretched out in front for extra balance.
  • Lower yourself by bending your knees until they are almost at a right angle, with your thighs parallel to the floor.
  • Have your back straight, and do not let your knees stretch over your toes.
  • Walk or jog at place for 15 to 45 seconds for recovery.

Tap backs

Two sets of 15 to 24 reps.

  • To start tap backs, take your right leg back and swing both arms forwards. Repeat with the opposite leg.
  • Look ahead and keep your hips and shoulders facing forward. Do not let the front knee extend over the toes when returning.
  • For more of a challenge, change legs by jumping (also known as spotty dog), remembering to keep your knees soft when landing. Your back heel must be away from the floor at all times.
  • Walk or jog at place for 15 to 45 seconds for recovery.


Two sets of 15 to 24 reps.

  • Start with a squat with your hands on the floor to make a burpee from a standing position.
  • Have your feet back to a push-up position. Jump your feet back in a squat and jump up with your arms out over your head.
  • Do not kick out in the push-up position for an easier burpee and stand up instead of jumping.

Now cool down with this 5-minute stretching routine.

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