10-Minute cardio

Research has shown that short exercise sessions are just as effective as long ones. Try this 10 minute cardio routine.

You know you should exercise more. You want to exercise more. But sometimes it’s tough to squeeze a full workout into your busy schedule. The good news: A number of published studies show that you can stay in shape and burn enough kilojoules to maintain or lose weight by doing mini-workouts throughout the day. In fact, research has shown that short bouts of exercise – as few as three 10-minute sessions – are just as effective as long ones, provided the total cumulative workout time and intensity level are comparable.

Repeat each of the following exercises for 1 minute. Do the routine once in the morning and again in the afternoon or evening.

1. Jumping jack: Stand with feet together, then jump, separating legs and raising arms overhead. Land with feet hip-width apart, then jump feet back together and lower arms.
2. Stair running: Run up a flight of stairs, pumping your arms, then walk down. Vary by taking two stairs at a time.
3. Jumping rope: Do a basic boxer’s shuffle or two-footed jump. Stay on balls of feet, not jumping too high off ground, elbows by your sides.
4. Squat jump: Stand with feet hip-width apart. Bend knees and lower hips into a squat. Jump in air and straighten legs, lifting arms upward. Land softly, lowering arms.
5. Split jump: Stand in a split stance, one foot a long stride in front of the other, then bend knees and jump, switching legs to land and pumping arms in opposition to legs. Alternate legs.
6. Step-up: Step up on a curb, stair, or sturdy bench with one foot, then the other, then down one at a time; repeat.
7. Alternating knee lift: Standing tall, bring one knee toward your chest without collapsing rib cage; twist opposite elbow toward knee. Alternate sides.
8. Hamstring curl: Standing tall, step sideways with right foot, then bring left heel toward buttocks; pull elbows in to sides. Alternate sides.
9. Jog in place: Jog in place, lifting knees up; swing arms naturally in opposition. Land softly, ball of foot to heel.
10. Side-to-side leap: Place any long, thin object (such as a broom) on floor. Leap sideways over object, landing with feet together.

	8 Little-known diet secrets If losing weight is an uphill battle, then the challenge of keeping it off can be likened to navigating a series of rolling hills.
	Walk off 5kg You can lose 5kg or more with this fresh-air workout — no gym required!
	The sexy leg workout Use these 3 moves to get the legs and bum you’ve always wanted.