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.
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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.
