10-Minute Cardio Abs Workout (Intense, NO EQUIPMENT)

Hi, I'm Lindsey Baumgren and today I'm leading you through a quick and effective 10 minute cardio and abs circuit. It's only 10 minutes, all you need is your body weight. You have five moves, 45 seconds per move, 15 seconds of rest. We're gonna go bing bang boom. You're gonna be 10 minutes in and out. There's no warmup, no cool down, just quick and effective. We're jumping right in. So if you need to do a quick warmup on your own, go ahead and do that. Otherwise this is the perfect workout to tack onto another workout or just hammer out when you only have 10 minutes to move your body. Okay, 45 seconds per move. I'm going to show you your first move before we jump into it. It is a burpee. What? I know. Starting with a burpee. A burpee with a three second squat hold. So it looks like this step or jump it. Hold for 3, 2, 1. Stay nice and low in that squat hold. That is your move. Move number one. 45 seconds. Are you with me? It's on in three, two. Let's go. Give me a burpee. Hold your squat. Hold for three, two, one. Give me a burpee. Hold that. Squat for three, two. Nice work, you guys. You can always take this a little bit more. Low impact, plant the hands, step back, step in. Hold for 3, 2, 1 or jump it. You decide. Nice work. Okay, it's 45 seconds per move. How low can you stay in those legs during that three second hold? That is my personal challenge to you. Make it burn. It's gotta burn. It's gotta burn. It's only 10 minutes. It's quick and effective. That's what we're doing. You guys, nice work. Stay with me. You're doing so good. Come on. Final 10 seconds right here. Keep pushing. Nice work. Give me five, four, three, two. You're out. 15 seconds to recover. Okay, move number two is a pop squat. I'm going to start this way actually on my right. So I squat, pop, squat, pop, pop. Giving me 180 twists in between. Keep that core tight. You're on in three, two. Let's go. Squat, pop, squat, pop, squat, squat. There it is. Down, up, down. Hair's flying everywhere. Woo. 45 seconds. Yep, legs on fire. Cardiovascular endurance, right here. Come on, come on. Yes you can. You can do anything from 45 seconds. You can do anything for 10 minutes. Stay with me. Move that body today. I promise you're going to be so glad you did. You're Going to feel so good afterwards. Let's go, let's go. Come on. Nice work. 10 seconds. Yes, you can. It burns. I know. Yes, you can. Yes, you can. Stay with me. Five, four, three, two. You're out. Walk it off. Okay, two jabs and a front kick. Get grounded in those legs. Punch, punch, kick, punch, punch, kick, punch, punch, kick. That's what we're going for. 45 seconds. It starts in three, two. Let's go. Jab, jab, jab, jab. Opposite toe, opposite hand. Do you feel that core? That's why we call this cardio and core. Heart rate staying high. Hello, abs. On that kick. Yeah. Do you feel it? Opposite hand, opposite toe. So much core rotation happening here. So much boom, boom, boom, boom. Yes. Hello, hello, abs. Hello, cardio. Getting it done. 10 minutes. Knock it out. Truly knock it out. Come on, you guys. Five seconds here. Let's go. Finish. Three, two, one. Walk it off. Sumo squat, reach. Find a sumo squat. Core off the floor, Standing abs, hands go right here. Reach side to side. We're hitting those obliques. Legs are going to stay on fire. 45 seconds. In three, two. Get low. Right here. Reach, reach. So I'm reaching for that caption. Ankle area, using my obliques. That's my side. Abs, reach, reach. This doesn't have to be fast. Slow and steady. Hello, legs. Do you feel that tension? Do you feel that tension in your legs? Oh, it burns, it burns, it burns. Hello, obliques. There they are. Nice. Keep reaching. Keep reaching for those shins side to side. Nice work. We go down to the ground for move number five. Come on, come on. You're doing it. You're doing so good. Stay with me. Stay with me. Stay low. All those legs are starting to shake. They're starting to shake. There they are. What would it look like if I said five more seconds? Yes, you can give me five. Four, three, two, one. A sprinter sit up. Take it down to the mat. Possibly my favorite core move. Legs go long, arms go overhead. Sit up. Punch and twist. Punch and twist. Right there. You're on in three, two. Let's go. Opposite knee, opposite arm. Drive, punch and twist. If that full sit up is too much for you, here's what you do. Boom, boom. You stay up, stay up. Keep that core turned on and you're punching. Same thing. Feet stay connected to the ground. Opposite knee, opposite arm. This one. That big reach overhead. That keeps the heart rate high. Big reach. Exhale pulls me up. Inhale down. Exhale pulls me up. Drive the knee. Punch it. Oh, hello, core. Right here. Big core move right here. Come on, you guys. This is move number five. Move number five. That's it. Last one. We repeat them. Nice work. Yes. You're in the final. 5, 4, 3, 2, and 1. Nice work, you guys. Awesome job. Same five moves, same format. 45 seconds of work, 15 seconds of rest. One more time through. This is your 10 minute, quick and effective workout. One, burpee, three second squat hold. You're there in three, two. Let's go. Burpee. Hold at the bottom for three, two, one. Where does my core come into play here? Hello, back extensors. When you lift those arms above your head in that loaded squat, every muscle in your back down your erector spine is firing your back. Huge pivotal part of your core. Okay. Back is the largest muscle group in that upper body. Stabilizes all of my daily movements that I do every day. I got two kids picking up my toddlers, picking up my babies. Lot of back for this, mom. Yep. Nice work, you guys. What would it look like If I said 10 more seconds? Yes, you could hang with me. Hang with me here. Give me five. Four, three, two. You're out. Whoo. All right, those pop squats, we're going to start facing the right side again. Pop, squat, pop in the middle. Twist to the side. Catch your breath. Those twists so the core comes in. Keep it tight. Pop squat in three, two. Let's go. Center, center, center. Nice work. 45 seconds. Legs should be on fire at the end of this. Adding this little twist, this little rotation, challenges my core, raises my heart rate. Cardio navs. That's what you're getting right here. 10 minutes of it. Yes, you can. Yes, you can. Just keep saying that to yourself. That's what I say when it gets tough. Mostly talking to myself right now. Yes, I can. Yes, I can. Come on. What would it look like If I said 10 seconds? Could you hang with me? Come on. Yes, you can. You are strong. You were built for this. Come on. 5, 4, 3, 2, 1. You're out. Catch your breath. Sumo squat. Core reaches. Hello. Oh, I'm sorry. Two jabs and a front kick. Almost missed that one, you guys. Two jabs and a front kick. Two jabs and a front kick in three, two. Let's go. Jab, jab. Kick it. Jab, jab, jab, jab. Come on. Nice. There it is. Boom, boom. Core. Boom, boom. Core core's engaged on the punches to put something behind those punches. Make them strong. Boom, boom. Knock out this workout. Yes, you're doing it. 10 minutes. Do anything for 10 minutes. I know we watch a whole lot of shows in 10 minutes. Now you're moving. I always say 10 minutes, you guys, is better than zero minutes. Do your best. Forget the rest. That's it. Come on. 5, 4, 3, 2. One more kick for the finish. Nice work. Now we have those sumo squat reaches. Obliques, core off the floor, legs on fire. All right, you guys, chest up. Sit the butt down. Tuck your tailbone to me. Arms at the side. Reach for your shin. In 3, 2, 1. Reach and reach. Stay loaded in those legs. Reach. Reach for the shin. There it is. Nice work. Hello, standing abs. Keep that core nice and tight. You got it. Nice work, you guys. Stay in it. How low can you stay in those legs? Come on. Two more moves. This and those. Sprinter, sit up and you're out of here. Yes. Cardio and abs. Getting it all with just your body weight. Take this workout with you, anywhere you're going. Come on. 10, 9, 8. You can do it. Finish with me. 6, 5, 4, 3, 2 and 1. Walk it off. Shake up those legs. Down to the ground. Spread. Sprinter, sit up. You can keep it up high or give me the full sit up each time. You tell me. Either way. This is your last move, you guys. Last move. Let's crush it together. Come on. You're on in three, two. Let's go. Opposite arm, opposite knee. Punch it. There it is. Ah, come on, punch it. Nice work. Yes. There it is. Boom. Nice. Boom. Awesome job. Doing so good. Finish strong, finish strong. My motto always end of the workout. I know you're tired, but you can do it. You got to finish strong. You were made to do hard things. Come on. See it through. Finish it all. 10 minutes and you're in the final 10 seconds. Right here. Final 10 seconds. Yes, you can. Yes, you can. Stay with me. We're almost there. Final five, four, three, two. One more for the big finish. Hello, Cardio. Hello, abs. Nice work, you guys. Ten minutes. Always better than zero minutes. Remember that. Keep up the good work. Find more of my workouts on this page. I hope to see you again soon.