Page 1 of 3SparkPeople has always promoted the benefits of a 10-minute workout as a great way to start incorporating fitness into your life. Studies have shown that the benefits of 10-minute fitness bursts, including improved blood sugar control, can last for up to an hour after your workout ends!
Whether you aim for just a few minutes at a time, several short workouts throughout the day, or cut yourself off at the 10-minute mark, we've got plenty of ideas for you to squeeze in cardio in as little as 60 seconds!
Here are 10 cardio moves you can use to build a custom workout that works for you and your schedule—no equipment required. There are several ways to approach this:
60-Second Cardio Moves
1. High Knees March in Place
Starting Position: Stand tall with your back straight, abs engaged, shoulders relaxed, and hands on your hips.
Action: Breathe deeply as you march in place with high knees, driving your knee up toward the ceiling with each step. Keep your hands on your hips as your march.
Special Instructions: Make sure you don't lean backward as you lift your knee each time. Lift your knees higher and/or march faster to increase the intensity.
Starting Position: Stand tall with your back straight, abs engaged, shoulders relaxed, feet together, arms at your sides, elbows bent.
Action: Picture a V on the floor with your feet standing on the bottom point. Breathe deeply as you step forward and back with the following foot pattern while pumping your arms at your sides: left step (forward) to the left point of the V, right step (forward) to the right point of the V, left step (back) to the bottom point of the V, right step (back) to the bottom point of the V. Repeat.
Special Instructions: For variety, you can also switch legs to lead with the right foot instead of the left foot (optional).You can increase the intensity of this exercise by taking bigger steps and/or moving more quickly. You can decrease the intensity by taking smaller steps, moving slower, and/or placing your hands on your hips. Continued ›