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10-Minute Jump Start Cardio Workout

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About this Workout
After many requests from our members, Coach Nicole has created an easy-to-follow cardio workout that you can do anywhere, without any equipment. This video will lead you through a short warm up, cardio workout, cool down and stretching routine in about 10 minutes, making it easy to fit into your day. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
  • Length: 10 minutes
  • Equipment: None
  • Type of Workout: Cardio (aerobic) & flexibility
  • Fitness Level: Beginner to Advanced
  • Impact: High-impact
  • Safety Precautions: Wear proper footwear and pay attention to your footwork to avoid tripping or slipping. Exercise at your own intensity level, using tips provided to lower your intensity if necessary. Only complete as much of the video as you can, taking a break to recover (by marching) when necessary. Never stop abruptly--if you get tired, try to stay moving, even if you're just walking in place. As you progress, try to finish the entire video.
  • Extra Tip: Keep those arms moving! Moving your arms will help you to keep your heart rate up and burn more calories during this cardio workout.
  • BUY IT! SparkPeople's new Cardio Blast DVD features a new and improved version of this workout!

Member Comments

  • After 3 moves in one year and my age, I found out how much fitness I have lost by doing this. Along with most of you, I really had to keep it to warm up a lot.. I used a tape measure and even trying to do the high and even low Impact, would crash on top of the tape. My balance and strength have taken nosedive from a few years back with the drama I have gone through. Will have to keep at it. Longest seconds ever! Glad for the comments of "real" people on here so that I did not feel odd man out. - 7/10/2014 9:46:50 AM
  • Holy cow I really felt this in a good way! I have two bad knees with lack of cartilage, so I kept with more of the quick paced, little movement, so all my weight wouldn't be coming down on my knees. As long as you are constantly moving, no matter the intensity, this really gets your heart rate going. - 6/27/2014 1:07:56 PM
  • I read one of the comments from someone who stated they stopped SP because of the food ads. That's really sad. Food is the reason we're here. You're not suppose to stop eating these foods. its all about learning moderation. They never tell you not to eat this food or that food. I don't deny myself any food. I've learned how much I should and do eat. I also have learned not to eat certain foods as often as I was. If I want to devour a pizza, I only do this every few months. Not every weekend like I use to. And I have learned I really don't need to eat the entire large, pepperoni. sausage, mushroom and extra cheese pizza. I stop at 2 slices and freeze the rest. Or at least share it with someone else. - 6/24/2014 12:46:07 PM
  • Wow I love this video! even though its only 10 minutes long, man you really do get a nice sweat going. I had to stop a few little times, my calves were burning like the whole time especially the hopping part. - 5/1/2014 7:48:42 PM
  • I did the stepping and that was all I could manage. Hopping and jumping? I tried them but my knees hurt badly almost immediately. I think I'll stick with walking. :( - 4/13/2014 10:25:10 AM
  • I just did stepping over back and forth . when I started looing I thought I will be able to do it how wrong I was. I guess I didn't try to jump in a long time So sad. I like exercise very much . I have a bicycle so I am trying to strengthen my muscles so I can ride it.
    - 4/9/2014 10:34:52 AM
  • sorry I couldn't do the hopping - 4/9/2014 10:28:39 AM
  • sick of all these ads for food. that is why i quit spark before. dont' need constant reminders about food - 4/3/2014 6:21:56 AM
  • This video and others are very helpful and motivational. The brevity is great! Just long enough to get me moving, but not overwhelmed by a full hour of exercise at this time! (But, Coach Nicole, please get a tissue, you drive me a bit crazy hearing you sniffle all the time.)
    Thanks! - 4/1/2014 9:59:41 PM
  • I knew I wouldn't make it through this video, but I tried it anyway. Way too much jumping for me. Even trying to do it slowly was too much. I just basically did side to side steps over the rope like a walking video. I've got too much weight on me at this time to be jumping, but I will come back to this video in the future. - 3/29/2014 11:17:14 AM
  • This was a good workout but her sniffles were really annoying - 3/28/2014 1:43:01 PM
  • Could really feel this in my Gluteous Medius and Minimus muscles (side of hip.) Just did the low impact version. Need to really strengthen my muscles before I can start doing the high impact version. Still a really fun workout. I look forward to being able to do all of those jumps as I become fitter and healthier. - 3/16/2014 6:26:15 PM
  • This was a great workout to start my day when I don't have a lot of time. I am just getting back into working out and it sure feels good!! - 3/4/2014 8:48:33 AM
  • My knees killed me after a few minutes. If this is low impact I am not sure I will ever even attempt a higher level. I will stick to water aerobics.
    - 3/2/2014 12:21:52 PM
  • Would love to see youmake another video like this only low impact and consideration for those that are unable to bounce? Knee issues :( God bless and thank you!

    - 2/24/2014 3:45:23 PM