10-Minute Beginner Cardio Workout (No Jumping, Pregnancy-Friendly)

Hi, I'm Lindsay Bombgren of Nerdsmoodlove and this is your 10 minute beginner cardio workout at home. I have five exercises for you. They're all low impact using just your body weight. We're going to work through each exercise in 20 second intervals with 10 second rest. So Tabata style, you'll work for 20 seconds of intensity and then you'll rest for 10 seconds between exercises. We're going to do all five exercises times four sets to round us out at a complete 10 minute workout. There's no warm up because we're going to jump right into the. This is a bodyweight cardio workout. You can use it as a warm up before a workout or you can do it as an awesome standalone low impact 10 minute cardio workout on its own. Okay, so I'm going to show you move number one. It's going to be feet are right underneath my hips. I'm going to do two jabs so my arms are up. Jab right, jab left, go into a squat so it looks like this. Jab, jab, squat. You're going to do that for 20 seconds. OK? I'll show you the rest of the moves as we work through the workout. You, you ready to raise your heart rate in a low impact way? Let's get started. Your 20 seconds starts in three, two. Let's go, let's go. Jab, jab and squat. Jab, jab and squat. Knock it out right here. 20 seconds. It's 20 seconds of intensity. Keep that core nice and tight. Push, push and squat. Jab, jab and squat. Nice work. Right here. You got it. Knock it out for me. You've got 5, 4, 4, 3, 2 and 1. Recover for 10 seconds. Your next move is a lateral walk. So you're gonna find a nice loaded squat position. You're gonna walk for two and two to the left, two to the right and two to the left. You're on it. Three, two. Here we go. Here we go. Walk it for two and walk it for Tuesday. Nice and low in those legs. Bigger the arms, higher the heart rate. Okay? So if you can add those arms for me, go ahead and do it right here. Nice work you guys. Come on. Four, three, two and one. Nice work. Move number three is just a nice sumo squat. Heels and toes out, tap the ground or go as low as you can and reach. Overhead option to add a calf raise in three, two. Here we go. Tap and reach. I originally wrote this workout when I was pregnant and I wanted some good low impact cardio options at home. Sumo squats were my favorite exercise during my pregnancy. Right. Nice. Good hip opener. Lots of room for baby. Good way to raise the heart rate. For three, two and one. You're gonna walk it in. You're gonna stay standing. Nice wide knee pulls, okay? So arms overhead if you can. Pull and pull. Let's go. Here we go. Wide pull and pull. Try to get the knee to elbow. Okay, that's too much for your heart rate. You just go for the knee pulls. Keep the arms down. Adding the arms above the heart, it's going to increase intensity and increase your heart rate. You got it. 5, 4, 3, 2 and 1. Nice work. Final move. Move number five. It is a knee drive. So I'm going to drive. Knee on the right, tap back on the left, right, left, Next three, two. Let's go, let's go. Right, left, drive, right, tap, left, drive. Right, tap, left, drive, right, tap, left. We're gonna do the other side the next time through. Knee drive, tap it back. Knee drive, tap back, drive and tap. You got it. Three, two and one. Nice work. Those are your five moves. Okay? So we're gonna start from the beginning. Repeating them. Two jabs, one squat. You're there in three, two. Here we go. Here we go. Jab, jab, squat. Jab, jab, squat. These 20 second intervals go nice and fast. Okay, knock it out, you guys. Give me some intensity during these 20 seconds. Did I say 20 minutes? And then 20 seconds. 20 seconds goes really fast. Okay, knock it out, knock it out. You got it for three, two and one lateral squat walks. We're gonna go to our left this time. You're gonna find that nice loaded squat option. To add those arms if you can stay nice and low. Here we go. Let's move it to the left. Walk it for two and walk it for two. Here you go. To the left for two, to the right for two. Make it nice and big. Come on. Stay loaded in those legs. You got it. Move it and move it. Trying to raise that heart rate right here. Come on, you got three, two and last one. Nice work. Walk it up. Sumo squats. Heels and toes out. Nice wide squat. Tap the ground or go to your range of motion. Whatever feels good for you. Three, two, here we go. Here we go. Down and reach option. Add a half raise at the top if it feels good for you. Nice. Chest up, eyes up. You got it. As you stand tall, think about pulling those inner thighs together. Squeeze. Nice work. Squeeze. You got it. Push to the top. Come on. For three, two and one. Walk it off. Wide knee pose option to add those arms knee to elbow, pulling those hips open nice and wide. In three, two. Here we go. Here we go. Pull and pull. You got it. 20 seconds. Yes, you can. Stay with it. Right here. Hold. Nice and wide. Awesome job. You got this. Come on. Move. Number 405. You're getting there. Keep working for it. Yes, you can. For 5, 4, 3, 2 and 1. Walk it up. This time you're going to drive. Left knee, tap right toe. Left and right. Other side. Ready? Let's go. Let's go. Drive and tap. Drive left, tap right, drive left, tap right, drive left, tap right. Nice work. I'm gonna put that coordination to the test right here. You got it. Drive and tap. Drive and tap it back. Awesome job. Come on, you got three, two and one. Walk it off. Two sets down, two to go. Halfway, you guys. Yes, you can. Come on. Stay in it. Two jabs, one. Squat in three, two. Here we go. Here we go. Jab, Jab, squat. Jab, jab, squat. Nice work. Come on, you got this. Yes, you can. Stay with me. Come on. 10 minutes movement is always better than no minutes movement. Knock it out. You got it. You got it. Let's go. Whoo. Give me five. Four, three, two, one. Nice work. Lateral walks. We'll go to our right again. You're gonna get that nice loaded squat walking to the right. Bigger the arms, higher the heart rate. Three, two. Here we go. Here we go. Walk it, walk it. Nice work. Walk it, walk it. Stay nice and low in those legs. Give me big, strong arms. You got it, you got it. Stay with it. Stay with it. Halfway. 10 seconds. Yes, you can. Push and push right here. Push for 5, 4, 3, 2. Finish. Nice work. Wide knee pulls. Oh, Sumo spot and reach. Almost forgot the single spot. Heels and toes out. Single spot and reach in three, two. Let's go. Let's go. Squat and reach. Squat and reach. Nice work. All the way down, all the way up. Nice Get. Nice and long reach. Inhale down. Exhale, Push. Inhale, exhale. You got it. Stay with it. Heart rate's rising. 5, 4, 3, 2 and 1. Now we're onto those nice wide knee pulls. Option arms overhead. Pull those knees nice and wide. In three, two. Here we go. Here we go. Pull and pull. Knee to elbow. Make it big. Open those hips. Good range of motion. Awesome job. Pull. Now it's all 20 second intervals. You can go slower than me. You don't have to stick with me. Come on. Your pace, your tempo. Just keep moving. Yes, you can. For four Three, two, and one. Walk it up. Okay, back to you. Drive right, tap left. Drive right, tap left. That's where we go. In three, two. Here we go. Here we go. Drive right, tap left. Drive right, tap left. Drive right. There it is. Nice work. You got it. Like I said, your pace. You move at your pace. Come on. 10 seconds. Yes, you can. Stay with it. Last move. Finish. 5, 4, 3, 2 and 1. Awesome job. One more time through, you guys. Let's finish this 10 minute cardio workout nice and strong. Two jabs, one squat. Last time. Three, two. Let's go, let's go. Jab, jab, squat. In jab, jab, squat. Keep that core nice and tight. Punch, punch and squat. Punch, punch and squat. Nice work. 10 seconds here. Yes, you can. You got it. Stay with it. Right here. Punch, punch. Come on. You got three, two, one. Nice work. All right, lateral walks. Let's go. To our left. Right here. You're going to get nice and low. Last time. You're going to do it. Make it big. Three, two, two. Here we go. Here we go. Walk it, Walk it. Nice. Work it. Walk it. Make it nice and big. Hollow. Can you stay in the legs? That's your challenge. Yes, you can. You've got this. Push, two, push two. Nice work. Come on, stay with it. Keep pushing. Give me five, four, three, two and one. Awesome job. Sumo squats. Move number three. You're doing great. Heels and toes out as far down as you can. Reach as tall as you can. In three, two. Here we go. Here we go. Squat and push. Squat and push. Nice work. You got it. Stay with it. You're doing so awesome. Come on. Finish this workout nice and strong. Right here. 10 more seconds. Up and down. You got it. Reach right here. Give me five, four, three, two and one. Nice work. Widely pulled. Two, two moves left, you guys. Why? He pulls right here. We'll pull on the right. Right knee, right elbow. In three, two. Here we go. Here we go. Pull and pull. Nice work. Pull and pull. You got it. Yes. Awesome job. You're almost there. Finish strong. Pull those knees nice and wide. Big arms. Let's go. Finish. You got it. You got it. Right here for 5, 4, 3, 2 and 1. Nice work. Last time. Right here. Okay. Pull left, tap right, pull left, tap right. Last move. Let's go. Finish strong. In three, two. Here we go. Here we go. Pull left, tap right, pull left, tap right. Pull left, tap right. Let's go. You got it. Finish strong. Come on. So strong. Heart rate's nice and high. Finish it, you guys. Almost there. Let's go. Stay in it. Final five, four, three, two, and one. Awesome job, you guys. Way to knock out this 10 minute, 10 minute low impact cardio workout. So proud of you. If you liked the workout, go ahead, hit, subscribe to our channel and as always, we have more workouts from beginner to advanced intermediate@nourishmentlove.com and I look forward to sweating with you soon. Have a great day.