Ready to get your heart pumping and improve your agility in just 10 minutes? This high-energy, no-equipment routine is perfect for boosting your cardiovascular fitness and quickness, anytime, anywhere. All you need is some open space and yourself.
- Duration: 10 minutes
- Equipment: None
- Difficulty: Beginner / Intermediate
- Targets: Cardiovascular Endurance, Legs, Glutes, Core, Agility
Always begin with a 2-3 minute light warm-up (e.g., light jogging on the spot, arm and leg swings) and finish with 2-3 minutes of gentle stretching on the muscles you’ve worked.
The Workout
For each exercise: perform for 40 seconds, followed by 20 seconds of rest. Complete 2 rounds of all exercises.
1. High Knees
Run in place, bringing your knees up towards your chest. Keep your core engaged and use your arms to pump.
Duration: 40 seconds.
2. Butt Kicks
Run in place, focusing on bringing your heels up towards your glutes. Keep a light bounce and engage your hamstrings.
Modification: Slow down to a marching pace, deliberately pulling your heel towards your glute.
Duration: 40 seconds.
3. Lateral Shuffles
Start in a slightly squatting position. Take quick, shuffling steps sideways, staying low, and pushing off the outside foot to move. Shuffle a few steps one way, then reverse.
Modification: Reduce speed and range of motion. For less impact, simply step sideways without the shuffle.
Duration: 40 seconds.
4. Mountain Climbers
Start in a high plank position. Alternately drive your knees towards your chest as if running, keeping your core tight and hips stable.
Modification: Slow down the movement, stepping one foot at a time. For less intensity, perform standing knee-to-chest raises.
Duration: 40 seconds.
5. Quick Feet / Agility Taps
Stand with feet hip-width apart. Rapidly alternate tapping your toes or balls of your feet on the ground as quickly as possible. Keep your body light and active, in a forwards then backwards rythmn.
Modification: Focus on a consistent, controlled rhythm rather than maximum speed. You can also use imaginary lines on the ground to step over if space allows.
Duration: 40 seconds.
Well done on completing the workout – you’ve definitely earned a well-deserved drink! We’re always keen to hear your thoughts and experiences, so please do let us know how you found this session in the comments below.
Ready to Take Your Agility to the Next Level?
Try our recommended picks to boost your agility to a whole new level. We research good-value products to ensure you don’t break the bank.
This 12-rung agility ladder is adjustable and lightweight – perfect for those on the go. Better yet it’s priced at just £12.99.
To support our free Park Gyms directory, this article contains links which may earn us a small commission at no extra cost to you. All products shown have been researched.
Leave a comment