Intermediate Difficulty with Beginner and Advanced Modifications provided
intermediate workout
This 10 minute cardio workout will literally melt the fat right off your body. There’s no equipment required for this one so it can be done anywhere, anytime.

10 Minute Cardio Workout

Complete each exercise for 50 seconds
Bear Plank Lateral Mountain Climber / High Plank Side Steps
Overhead Duck Walk / Overhead Stationary Lunge
Bear Plank Reach Through + Fly / High Plank Reach Through + Fly
Curtsy Lunge + Squat / Curtsy Lunge
Lateral Crossover Walk + Push Up / from Knees
One Leg Lateral Hops / Lateral Hops
Low Squat + Jump Back + Overhead / Step Back
Pilates Swimming / Back to Ground
Knee Chop + Reverse Lunge / Knee Chop
High Plank Extensions / from Knees

hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a fat-burning cardio workout this workout doesn’t require any equipment whatsoever but you may want a mat for comfort I’m going to be doing the intermediate through Advanced exercises and follow along with me for those easier modifications if you haven’t warmed up yet you go and click the link up top and they’ll send you over to our quick five minute cardio warmup all right if you’re ready and I let’s get right into it we’re going to start actually on the ground in a high plank position cloudy give me a high plank I’m gonna mean a bear high plank so my knees are bent elbows are bent now we’re going to go side to side I’m going to do a side to side lateral mountain climber Claudia is going to step side to side you decide which one of these variations is right for you either way I want you to keep your back straight core nice and tight and be sure to breathe now we’re not going to count any repetitions today it’s really just about moving at a pace that you feel comfortable with and that aligns with your goals breathe side to side core stays tight you got it good keep it up good side to side hot feet hot feet good breathe keep it going keep it going you got it warming up with a hard one here to start let’s go five four three two one zero nice we’re up on our feet arms are going to overhead Claudia is going to do a stationary lunge and I’m going to do a duck walk so I’m staying down here with my weight back in my hips and I’m walking forward and back Claudia is stepping forward dropping that lead to a 90 degree angle dropping into that lunge position and we’re both keeping our arms overhead gonna burn those shoulders out quick good you got it breathe let’s go guys it can be important throughout the course of this workout you just focus on what brought you here today because it’s going to be the thing that gets you through it let’s go 5 4 3 2 1 we’re going back to the ground I’m going to get into a bear plane Claudia is in that high plank we’re going to go reach through and fly opposite arms core stays nice and straight tight reach through and then pull back with your back muscles we’re doing the bear plank knees are at a 90 doing the high plank legs are straight good reaching through core is working legs are working shoulders are working I’m going to get a lot done in a short period of time today max efficiency yes ma’am good one into the next you got it keep that pace up look in the mirror that is your competition trying to get better every time you come back and do this one let’s go hold it for five four three two one and zero we’re up on our feet hands are on our hips we’re going to do a curtsy lunge and I’m going to go right into a squat where Claudia is just going to alternate right and left side curtsies so my curtsey you’re stepping behind dropping that back knee to a 90-degree angle this one’s a great one for the glute oh yeah also good for balance three one right into the next if you’re having trouble keeping balance find a focal point for your eyes something to focus on and it’ll help you keep balance those whit put your weight back in your hips stay flat don’t come up on your toes good one into the next row legs are feeling it guys we’re feeling it – trust us just after those lunges oh yeah you got it one into the neck let’s go ten more seconds on this one good and five four three – one night so the ground would go upper-body time we’re going to go a lateral crossover push-up walk either from the knees or from up top so you’re stepping over walking push-up step over walk push-up one into the next you decide if you want to be up on your feet or on your knees we encourage you to make this work out your own today good one into the next you got it guys day time stay tough you are not imagining things this is a tough routine today but you’re tougher getting through it rep by Rep right here let’s go go then that work to accomplish your goal breathe let’s go five four three two one zero nine all right up onto our feet for the next one we’re going to do lateral hops so that’s either side to side on one leg or on to either way keep a slight bend in that knee making quick light ground contacts good again choose which one of these is right for you today side to side good band light on the balls of those feet throughout the hand battlin jumping over that imaginary line that’s it I’m measuring line the carpet on the floor wherever you’re at and switch it you doing one leg good and jump in side to side those hips involve so I decide you got it come on spin nice and light and agile get that heart rate up real quick with this one good you gotta keep it moving guys they’re doing great keep it up think about what you came here for whatever that may be focus on it pushing yourself and nobody else is going to do it for you right here let’s go five four three two one zero going into a low squat position whichever one you’re doing is still down low so from here I’m going to do a jump that to a bear plank and jump forward arms go up and I stay down Claudia is doing the step back and then arms come up you decide which one of these is right for you today but by the way means are one of them are easy you find the house real quick just hard and harder isn’t that right Claudia uh yeah sister you stay down on a low plank position well you know this one not only is going to work your leg muscular strength and endurance with also going to work your mobility as well staying down in this position keeping your feet flat while you’re down here good posture as you bring those arms up overhead Oh hitting everything on this one oh my goodness it is alright come on let’s go ten more seconds right through that burn guy right there burning with you playing through five four three two one zero Oh to the ground get to stay down here we’re going to Pilates swimming so down in a prone position I’m going to stay up off the ground Claudia is going to come up and down so basically opposite arm and Leigh are going to swim the three use those glutes opposite arm opposite leg working together right Buie you got it come on keep it up this one works your core glutes hamstrings rear delts I mean it’s really hitting a lot of different muscle groups on this one doesn’t look like much can you do it for a few minutes few seconds actually you start to feel it quickly good I’m feeling this one in my lower back and lower back true try to emphasize the glutes that you’re really feeling it nothing wrong with going in the lower back but one try he’ll have the glutes help out nice present me straight coach yes ma’am come let’s go so five more seconds on this one four three two one zero up on our feet for the next one I’m going knee choppers into okay stagger stance sorry throw a watermelon over your knee bring that knee up and I’m going to go into a reverse lunge I’m just doing the reverse shot guy cool here we go I got up a little too quick jump out on me drop down the Bulls needs to get out nine years you’re in guard or just step back can you decide which one’s right for you either way bring that knee up and crunch down like say he’s gonna water not breaking a watermelon over that knee good we’re going to switch in five four three two one switch it up whoo feeling good guy feeling good burn so good you say it put a smile on your face you’ll start to believe it amazing how your body works that way gotta send those positive signals down on yourself you can do it and it will be done those who think they can and those who think big hands are often both right let’s go come on breathe you got it one of the next keep it going guys that was left five four three two one to the ground oh hi plank position Claudius Rooney we’re going opposite arm and leg working together coming straight up put that leg straight keep your arms straight try to keep your core nice and parallel to the ground good for my knees I’m just extending my arms right in front of me yeah I’m sorry yes and Claudia is only doing upper body core stays tight you got it working through it right through that burn either way focused on being balanced and stable and remembering the breech of this movement guys do not hold your breath it just makes it so much harder I keep a slight bend in your elbows we’ll have your arms locked out so ten seconds almost there right through it and five four three two one zero good thank you so much for working out with us today if you like this workout you’ve been working out with those for a while and you’re starting to see some results we’d encourage you to please go check out our patreon page where you can learn more about how you can support our mission of keeping these great workouts free and if you enjoyed working out with us today please go ahead and like this video and don’t forget to subscribe to our YouTube channel that way you are notified every time hasit drops a new workout make sure to check out has fit comm for hundreds of additional free workouts free meal plans and our free complete fitness programs also don’t forget to Like us on whatever your favorite social media network is whether it’s Facebook snapchat Twitter Instagram we’re there and we want to connect with you again thank you so much for working out with us today it’s been our pleasure I’m coach Kozak and I’m Claudia and we will see you at your next workout


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