10 Minute Cardio + Agility

Hey, Get Healthy TV squad. My name is Taron, and I'm here with you for a 10 minute workout today: cardio and agility. So, what does that mean? Agility is working your brain, this thing. And connecting it to your feet.

So, we're gonna have some quick pattern movements. We're gonna move in all planes of motion, so we're going to move forward; we're going to move back, we're gonna move side to side; we may even move diagonally. We'll see where we get to today. We have about five different moves, let's say. Each move is going to take 30 seconds of work.

We're going to have 15 seconds of rest, and we're gonna go through all five exercises, and then we'll repeat all five exercises. We have a quick little warm-up, about one minute. This should be a tack-on. Um, little workout that you're doing, so you should be already warmed up, and if you're not, go find a warm-up video in our list of workouts. So let's get started.

Let's just take a big inhale, exhale to center ourselves up, big inhale, exhale, one more big inhale. Exhale. Now, we're gonna open up those hips. We're gonna come down into a nice little yogi squat, so side to side. So there is a bit of jumping today, so just make sure that, um, it's OK to jump.

It's not high impact. We're not doing any burpees. Reach to the sky, reach to the other sky, not to the other sky, the other arm. We only have one sky, right? OK, nice work.

But challenge yourself today. This is a cardio and agility, so we're gonna work the brain; we're gonna get our heart rate up. It's gonna feel real good. All right, nice work. Plant those hands on the floor, heels forward, hips high, wag your tail side to side, just open up the back side of your body.

I will show some modifications if necessary. Soften those knees, roll it up one vertebrae at a time, roll those shoulders back and down. Take that right leg, I'll open up that hip, and then we're gonna get moving and grooving. Take it to an internal rotation; back the other direction. Nice work.

One more on each side. Nice work. Let's do just a few jumping jacks to get our body ready to work, and then we're gonna start with our first agility exercise. So we're gonna move our feet out, out, in, in, out, out, in, in, out, out, in, in, out, out, in, in, and we're gonna move forward and back. Your pace, your tempo, 30 seconds to work.

Let's get going because we only got 10 minutes. For this workout today. All right, here we go. 3, 2, 1. We're moving our feet in and out, hands could be by your chest, they could be over your head, they could be down, and we're moving forward and back.

As fast as we can, moving those feet forward and back. Now, if just staying right here in the center works best for you, you do that. You got 10 seconds, come on. Cardio agility. Let's go.

And put a smile on your face because you're having fun and we're going to sweat a little bit today. 3, 2, 1, rest. Next one is a squat, twist, squat, twist. So if you're not jumping, here's the one modification: squat, tap, squat, tap. We're moving those feet, we're moving our hips.

You got 3, 2, 1, let's go, squat, hip switch. Come on, use those obliques as you pull that hip forward. Come on, use those legs. You got this. Like I said, if you're low impact, you're right here.

Moving at your pace, your tempo, less than 10 seconds. Come on. You got this, 3. 2 and 1. All right, shake it out.

Skaters with the 2 hop: skate, hop-hop, skate, hop-hop, hop-hop, skate, hop-hop. You got 5 seconds. Let's go. We're gonna go to the right. 3, 2, 1, skate, hop, hop.

Now notice, moving in a different plane, moving those feet. Connecting our brain to those toes on the ground. Come on. Tiny little hops, you could step and reach, step and reach, step and reach. Come on, 10 seconds.

Hopefully you're breathing out of your mouth. 4 3 2 1, rest. All right, 4th exercise. 4 3 2 1, jumper walk and fast feet back, OK? Here we go.

3 2 1 4 3 2 1, big hop. Fast feet back. 4 3 2 1 1, big hop, fast feet back. Now take a deep breath in. Exhale through your mouth.

You got this. It's 30 seconds. Please repeat this one more time. Come on, 3 2. And 1, relax.

Last exercise. 1 2 3 1 2 3. Quick, quick hold, quick, quick hold. Whew, I got to catch my breath. You got 3 seconds.

We're going to the right. 2 1 1 2, hold, 1 2, hold, quick, quick. Get those knees up. Come on. When you stop and hold, plant that foot on the ground, use your legs, squeeze your core, pick up your pace if you need to.

Come on. You got this. 3 2, and 1. Nice work. We got 30 seconds of rest.

We repeat that again one more time through. That's your 10 minutes, OK? Now you know where we're going fast feet in and out, forward and back. You move faster, you can move slower than me. You get to pick, right?

We ready? Inhale, exhale. Cardio is hardio, people. You should be breathing out of your mouth. You've got 3 seconds, 2.

And one, let's go in and out of it. Come on. So now you know where you're going. Do you pick up your pace? Do you get a little lower?

Come on, suck that tummy in, move those feet faster, use those inner thighs. You're over halfway there. Come on. Yes, you can. Give me a high five on the screen.

Come on, you got this. 3, 2, 1. Step and walk it out. It's the squat, hip switch, squat, hip switch. You got 10 seconds.

Let's go. Catch your breath. Last time through, exercise 2 out of 5, 3, 2, 1 squat right here. Come on. You got it.

Remember that modification? Right here. Yes, you can tap that toe. It's 30 seconds. Cardio and agility, working in that brain, work that heart.

Come on. Light on those feet. 21 and rest. Let's go. 14 seconds.

Catch that breath, skater with the two-hop. We're gonna go to the right, so skate, hop hop, arms above your head, optional. They could stay down by your heart center. You can step. You don't have to jump.

3, 2, 1. Let's go: skate, hop hop, skate. So you have to switch your feet. Where are your feet here? Your weight is in the center.

Then you gotta jump off that foot and bound to the other side. Catch yourself. Come on. Let's go. Come on, keep breathing.

One more, one more. You're out. All right. Four jump ropes, one hop forward, quick feedback. You got six seconds.

Catch that breath. Light on your feet. 3, 2, 1, let's go. 4, 3, 2, 1, big hop, fast feet back. So like I said before, you could move faster or slower.

Just using those legs. Come on. Let's go. 10 seconds. Raising that heart rate, making our brain think, let's go, let's go.

321, and rest. Last one right here, 123 Heisman. I may have a little surprise for you at the very end. All right, here we go. In 5 4 3 2 1 1 2 3 1 2 3.

Come on, quick, quick, hold, quick, quick, hold. Use those arms. Imagine, maybe you have a ladder on the floor. Those ladders that Chris has used in some workouts before. Picking up those feet in between 10 seconds.

Come on, let's go. Finish strong. 3 2 1, we got a 30 second finisher. We're gonna move diagonally in that transverse plane here. Stop, stop.

Stop. All right, you're with me here. Let's finish strong. 30 seconds on, in 3 2 1. Let's go.

Shuffle, touch, shuffle, touch. You gotta think, what direction am I going? Where am I squatting? Come on, get those arms up, stay low. You got it.

30 seconds. Nice finisher, team. Keep breathing. Let's go. You're almost there.

You're done in 3. And one, nice work GHUT. Squad. I'm so proud of you. That was a 10 minute cardio and agility.

You should be breathing heavy like I am right now, a little out of breath. We had quite a bit of work to a short rest ratio. Awesome, awesome work. I hope you have a great day. I'm so proud of you for trying something new and we'll catch you next time.