This 10-minute bodyweight cardio workout fires up your metabolism

·3-min read
Photo credit: Mykhailo Lukashuk - Getty Images
Photo credit: Mykhailo Lukashuk - Getty Images

From Harper's BAZAAR

If you want a quick bodyweight cardio sweat but don't have much time, personal trainer and YouTube star Lucy Wyndham-Read has you sorted with her 10-minute standing home workout - designed to get you moving and target large muscle groups to fire up your metabolism and burn calories.

You won't need any equipment – just a bottle of water and some great music to get you going. If you find yourself struggling, remember that the whole workout should take 10 minutes, so try to stop the timer if you pause and restart it when you come back in.

Meet your PT: Lucy Wyndham-Read

What's your favourite exercise?

"The speed skater lunge as they target so many muscles and work your entire body. So if I was only ever allowed to do one move, this would be it."

And what exercise do you think is overrated?

"Without a doubt, the plank. Why spend time being static, holding one position when you could be doing functional core work standing up and working lots of muscles?"

What's your top training tip?

"Find the workouts you enjoy: if you hate burpees don’t do them – there are a million other moves you can do!"

Which words do you never want to hear again?

"You can probably guess it would be 'do a plank', and then it’s got to be anything about detox teas, slimming pills or protein shakes."

Lucy's 10-minute bodyweight cardio workout

Do: Set a timer and complete each move – in order – for 60 seconds. When you reach the end, start again for one more round. That's your workout done.

1. Jog on the spot

a) Standing in place, lift each of your feet in turn to jog on the spot. Try to keep your core engaged and upper body still.

2. Air punches

a) Standing with feet hip-width apart, punch each arm out alternatively in front of you.

For more of a challenge, sink into a squat position and continue the move.

3. Alternating reverse lunges

a) Keeping your back straight, engage your core muscles and place your hands on your hips to stay balanced.

b) Take a big step backwards with your right foot and bend your knee until your right thigh is parallel to the floor. Allow your back heel to lift, but don’t let the knee touch the floor.

c) Step back to the starting position, then repeat on the opposite leg.

4. Speed skaters

a) Cross your left leg behind your right and lower into a half‑squat, your right arm out to the side, and left arm across your hips.

b) Quickly hop to the left, switching legs and arms.

Try to keep up the pace but if you find balancing difficult, slow the movement down until you feel steady.

5. Star jumps

a) Begin in a relaxed crouching stance with your feet shoulder-width apart and place your arms outside of your knees, resting your hands on your toes.

b) Explode upwards, extending your arms and legs to form a star as you jump up.

c) Land with soft knees and return to starting position.

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