Intermediate Difficulty with Advanced Modifications provided
intermediate workout

We get it! You’re short on time, but you need to get a quick calorie burn in! Try this 10 minute cardio workout at home or anywhere else. There’s no equipment required, so there’s no excuses. You got this!

Warm Up
Arm Crossover + Butt Kick
High Knee + Reach

10 Minute Cardio Workout at Home

Around the World / 1,2,3,4
Muay Thai High Knees
High Plank Row / from Knees
Sumo Jacks / Adjust Depth
High Speed Punch Out
Scissor Jumps / Switch Jumps
High Plank Walkouts / from Knees
Single Skier Jumps / Two Legs
Pilates Swimming /Feet Down
Lateral Shuffle / Wide Hot Feet
Lying Bicycles / Feet Back Down
Pushup + Y Raise / from Knees

what’s up has four tribe it’s your personal trainer coach Kozak and I’m Claudia and this is a cardio workout without equipment you can follow along with me for the standard moves and you can follow me for some easier modifications if you’re ready to go let’s burn it out [Music] all right everyone let’s get started with our warm-up first move of the day is gonna be a good morning we’re gonna start with our feet shoulder width apart hands are on our head slight bend in those knees and now let’s put our weight back in our hips as we bend over using our hips as a hinge and then stand up squeezing our gluts up at the top this move is working your posterior chain your hamstrings your glutes and your lower back great to just loosen up all of them before we get into this workout now we are moving at a controlled pace in this one because it is just the warmup and the purpose of this warm-up is to get your heart rate up a little bit increase your overall body temperature and we’re gonna sneak in a little bit of mobility along the way making sure to keep that head and line with your spine on this one you don’t want your head looking up at the at the screen while doing this really putting that weight back into your hips feeling a stretch and your hamstrings and your glutes and notice how we start with that slight bend in our knees and we keep that throughout so we’re not turning it into a squat halfway into the movement like we’re trying to touch our glutes to that wall behind us let’s keep this one up for just five more seconds and three two one and zero all right next we’re gonna move into is an arm crossover plus butt kick go ahead an alternate which arm is on top open those arms up feeling that stretch in your chest keep in a slight bend in your elbows and then alternating side to side kicking your own butt that one that butt kick is also going to loosen up those quadriceps gonna get a lot of work in today yes we are so make sure that you’re working at a warm up pace there’s gonna be plenty of opportunity throughout the workout to get that heart rate going and your warmup pace may look a little bit different than ours and maybe a little faster maybe a little bit slower but we’re going to encourage you throughout today’s routine to really just make the routine your own whatever that looks like Fitness is not a one-size-fits-all solution making sure to breed and you’re not imagining that little bit of shoulder burn in the Sun oh yeah arm crossover here warming up we’re hitting a total body workout today just because it’s a cardio workout doesn’t mean we’re only hitting the legs upper bodies getting it just as much as the lower body and let’s do this 1 4 5 4 3 2 1 0 another compound move coming up we’re gonna do a high knee plus reach so alternating marching Briah then left leg reaching up overhead finishing with those biceps by our ears the arms all the way up all the way down also gonna get a little bit of shoulder mobility in this one stretch those shoulders up at the top and ideally on this one you’re bringing that thigh up until it’s parallel to the ground but if you can’t quite get it that high it’s alright just do the best you can heart rates starting to come up a little bit totally I feel it feeling it getting ready get ready mentally as well it’s gonna be so important throughout today’s routine that you focus on whatever it is that brought you here today to begin with and that’s gonna be that carrot that get you through to the end without pausing or stopping the workout and 5 4 3 2 1 0 that’s it warm us complete check out the shoulder good I’m feeling good all right let’s do it has a fit ride let’s get into a first one is gonna be either an around-the-world on jumping forward to the side back into the other side or 1 2 3 4 where I’m stepping over an imaginary line now Claudia’s move is a little lower impact you decide which one is right for you but either way we’re focusing on light ground contacts staying on the balls of the feet that’s right keeping it moving and fast as you can I can shoot a breathe and move whoa somes gonna get that heart rate up quick for sure I feel it almost there all right here we go in five four three two one break moving right into the neck which is a muy Thai Jaime I’m gonna give it a little skip on mine and I am just doing a Muay Thai high knee without the skip both grabbing up high and pulling down contracting and crunching those ABS whoo as we bring that knee up into our chest and you’ll notice on mine that foot that I have on the ground I’m actually performing a skip or a jump at the same time high speed high speed how many can you get right from the gifted a getting a moving not much longer guys and three two one all right break all right moving to the floor for the next one we’re getting into a high plank position or a push-up position back is straight and tight pulling back from those elbows performing a high plank row and I’m doing a high plank row from my knees pulling back right from that elbow but you have a string attached to your elbow trying to keep our shoulders nice and square keeping your core tight back stays straight again as many as you can get this one’s working your abs your back your shoulders all at the same time great compound move yes sir I feel it that heart rate up at the same time keep it up keep it up come on let’s go almost done here we go guys in five four three two one all right great done with that one on our feet keep the pace up start with your feet together arms are overhead we’re gonna pull down on the elbows while we hop out into a sumo stance back up it’s a sumo jack and I want you to adjust your depth as need be notice I’m only going about halfway to where coach Kozak is going I’m going all the way down nice and deep either way we’re dropping that weight in our hips so you should have your feet flat as you’re dropping down you don’t want to be up on your toes keeping good balance get all about sitting back with that weight in your legs it’s working we’re right there with your tribe we’re at by hurry up we’re feeling it make sure to pull down on those elbows too and engage those back muscles not much longer guys let’s go push it come on almost there almost there in five four three two one and break excellent we’re hitting our upper body with the next one feet are shoulder-width apart hands start at our chin we’re doing a high-speed punch out so going right to left right the left bring those hands back to the chin after every punch we’re pointing with those thumbs on this one and making sure to engage our abs and our core we’re twisting side to side just getting a little twist making sure it’s not all upper body getting those abs involved and you’re just punching out as fast as you can ooh channel your inner Mike Tyson here it is whoever your favorite boxer let that stress out right here whatever it is it’s been stressing you out give it the business let’s go up not much longer trying here we go in five four three two one break all right back to the lower body we’re starting in a staggered stance I’m gonna do a scissor jump I’m chopping that back knee to a 90 coming up and switching legs and I’m doing the more modified version of just a fast switch jump this one’s definitely a little more impact but they’re both difficult oh and I’m gonna get your heart rate up we got hard and harder here that’s right making sure to use that opposite side arm yep works in conjunction with the legs try our best to keep those elbows bent at a 90 degree angle you’re doing the switch jumps just say it nice and light on the balls of your feet and switch it up you’re doing my version try not to bounce that back knee the ground not much longer guys here we go and three two one and break all right get those legs break we’re moving to the floor getting back into that high plank position I’m up on my hands and I’m down on my knees here we’re gonna do a high plank walk out walking out keeping her abs tight and when you reach as far as you can walk back into that high plank whoo making sure to breathe keeping our core nice and engaged this was gonna work your ass shoulders chest all have to work together on this one and you can test yourself getting down as far as you can if that’s about here that’s alright if you can get out too flat that’s great too just make this move your own you do not hold your breath such an important note when you get down here in this plank position it’s easy to forget to breathe but you will pay for it if you do forget about how much guys here we go in five four three two one and break boom up on our feet let’s give those legs ago again starts your feet shoulder width apart little bend the knees but swing those arms back and then on the way up we’re gonna jump I’m doing a one leg jump on the way up I’m gonna do a two leg skier jump here so on my version I’m coming down with two legs but I’m jumping up with the one either way we have a slight bend in those knees do that feel your hips hinge weight back in the hips then explode up and do a jump whew if you’re doing the one leg version alternate your right and left leg keep it moving that’s right you got it you got it come on not much longer here guys here we go hand five four three two one and break excellent to the floor we go for the next one so he’s gonna work your shoulders your back and your core flying down in a prone position with your arms and legs out straight we’re into a Pilates swimming alternating right and left arm up and down and if you notice on my swimmer Here I am leaving my legs down and just moving my arms while bringing my chest off the floor now it doesn’t look like much but this one will catch up to you fast and again remembering to breathe through this entire movement do not hold your breath that’s it keep that back contracted and working core stays tight try to keep your head in line with your spine the best you can mm-hmm thumbs are up and just keep swimming you got it not much longer guys not much longer in five four three two one and break up on your feet for the next one lower body move next I’m moving to a lateral shuffle I’m going side to side to weight back in my hips and notice I have my weight back at my hips as well but I am in a wider stance hot feet she’s doing the wide Hoffy hot feet hot feet and I’m keeping my feet nice and wide not crossing over clicking my heels and depending on how much space you have access to you can choose which move is right for you the wan do the lateral shuffle you don’t have as much space you can do it a little bit tighter they either way we’re sitting back that weight in her hips keep it Noah’s hot B go let’s go keep it up has to drive what did you call me for what’s your wife focus on it that’s right you gotta keep moving keep moving don’t stop come on we’re yeah and in five four three two one break all right we’re headed to the floor for the next one moving on to an ab exercise doing a lying bicycle laser out straight hands are on your head going opposite elbow to knee I’m keeping my feet up in between repetitions and I’m actually bringing my feet back down to the ground in between repetitions but he’s getting a little bit of a break in between where I’m able to keep constant tension on my ABS whoo a break I don’t know about that maybe a break is it closer maybe a break isn’t strong these bicycles are rough again we got hard and harder here come on it won’t be easy but it will be worth it tries right bring your shoulder blade up off the ground reach over to that opposite knee oh we’re doing your best to get there but do not hold your breath definitely not breathing keep moving you got this come on almost there almost there guys you have five more seconds come on and five four three two one break all right we’re turning over now and do a push up position again I’m doing this one from on my feet and again I’m doing this one from my knees we’re gonna go full range of motion push up and up why raise with that thumb up push up arm out straight why raise that thumb up alternating between your right and left arm on that why race keeping your back tight abs are nice and straight right here come on you don’t want your butt way up in the air on this one ideally coming down into those elbows reach about a 90 degree angle in that full range of motion on your push-up and if you start on your feet you need to transition to your knees feel free to do so that’s right guys not much longer on this one come on any strong go almost there was that four three two one break excellent and that’s it whoo come on up nice and slow or you can just hang or just stay down on the ground we go we always have to get up so you know okay thank you so much for working out with us today please support our mission of keeping these great workouts free by donating at our patreon page you can also download our app pick up one of our t-shirts or my book stay fit for life if you enjoyed this workout routine with us today we ask that you give this video a big thumbs up and hit that red subscribe button so that you never miss another brand new workout from has fit again thank you so much for giving us the privilege of working out with you today I’m coach Kozak and I’m Claudia yeah we will see you at your next workout