Damage Control Workout | 10-min Cardio Bodyweight Workout

I’m traveling for Thanksgiving and will not have access to a gym AND we are set to get hit with a snowstorm so running outdoors might not be the safest way to workout. Luckily, I shot this 10-min no equipment cardio workout for this exact scenario.

We filmed this workout video in real time so you can do it along with me or follow the basic directions below. This routine follows the stacking model I use in my Power Burn classes at Burn Fitness Studios.

You will perform move #1 for 30 seconds. You then get a 30 second break. Next, you do move #1 for 30 seconds, followed by move #2 for 30 seconds. Take a 30 second break then start from the top adding move #3 after you finish move #2. Continue stacking on exercises until you finish round #5. It looks like this…

  • 0-00:30 Move #1
  • 0:30-1:00 Rest
  • 1:00-2:00 Move #1, Move #2 (both 30 seconds each)
  • 2:00 -2:30 Rest
  • 2:30-4:00 Move #1, Move #2, Move #3 (all 30 seconds each)
  • 4:00-4:30 Rest
  • 4:30-6:30 Move #1, Move #2, Move #3, Move #4 (all 30 seconds each)
  • 6:30-7:00 Rest
  • 7:00-9:30 Move #1, Move #2, Move #3, Move #4, Move #5 (all 30 seconds each)
  • DONE!!!

This workout will take you 10 minutes. Take a 2 minute break and repeat 1-2 more times for a longer workout.

Move #1 is a classic Jumping Jack.

Screen Shot 2014 11 25 at 1 29 53 PM

Move #2 is a speed skater.

Screen Shot 2014 11 25 at 1 30 42 PM

Jump side to side on your mat, sinking down into a single leg squat on each side. Make it more difficult by lowering down to touch your toe before hopping as far as you can to the opposite side of your mat.

Screen Shot 2014 11 25 at 1 30 56 PM

Move #3 is a combination of burpees and cross body plank crunches.

Do 5 burpees and then continue to do cross body crunches in plank position until the 30 second interval is done.

Screen Shot 2014 11 25 at 1 32 56 PM

Move #4 is another combination of 5 mountain climbers and then 5 hover jacks.

Make sure you do 5 mountain climbers bringing each need to into your chest a total of 5 times. A hover jack is like doing a jumping jack with your legs while in plank position.

Screen Shot 2014 11 25 at 1 48 28 PM

My form looks terrible above because I’m exhausted but try to keep your back straight and not rounded… and wear pants that fall down your butt. I should have listened to that tip.

Screen Shot 2014 11 25 at 1 47 23 PM

Move #5 is your classic high knees.

Really pump this one out and challenge yourself by going faster than you feel comfortable going. It’s the last exercise before you get a break.

Screen Shot 2014 11 25 at 1 45 04 PM

I was dead by the end of filming and wanted to go “all out” so we chose to have me do a voice over instead of breathing really heavy while talking (or jumping with a mic on my back).

Will you be attending your favorite studio on Thanksgiving or will you be doing your own thing (like me)?

Share the Post:

Related Posts