10 Minute Low-Impact Home Cardio Workout

If you're short on time, equipment and even space, this workout is the answer. This workout is only 10 minutes long and includes a variety of low impacthigh-intensity exercises to get your heart rate up without any jumping. Do this workout at home or on the road to burn calories and stay fit.


See your doctor before trying this workout if you have any injuries, illnesses or other conditions.  

Equipment Needed

No equipment is needed for this workout.

How To

  • Modify or skip any exercises that cause pain or discomfort. Add extra rest periods if you need to
  • Perform the exercises for the suggested time, one after the other with little or no rest in between
  • Perform the circuit once for a 10-minute workout or up to six times for a longer, more intense workout

Step Touches

Step Touch

Verywell / Ben Goldstein

How to: Warm up for one minute with light cardio, such as step touches. Step out to the side with the left foot, taking the arms up and then step the right foot in next to the left. Repeat the move to the right, moving quickly and swinging the arms to get the heart rate up. You can also take the arms overhead for more intensity.

Reps/Sets/Duration: 1 Minute


Side Lunges With Reach

Side lunges with reach

Verywell / Ben Goldstein

How to: Take it to the next level by standing in a wide stance with the arms straight out. Bend at the waist, abs in, and take the left arm towards the right foot. Stand up and repeat the move on the left, going as fast as you can. Bend the knees if you feel any back pain. Repeat for one minute.

Reps/Sets/Duration: 1 Minute


Knee Smashes

Jogging with high knees

Verywell / Ben Goldstein

How to: Extend the arms and bring the left knee up and across the body while bringing the arms down. Return to start and repeat, going as fast as you can to get the heart rate up for one minute. Repeat on the other side for one minute.

Reps/Sets/Duration: 1 Minute on each side


Front Kicks With Runner's Lunge

Front kick with lunge

Verywell / Ben Goldstein

How to: Bring the right knee up and extend the leg in a snapping front kick then take the same leg back into a straight-leg lunge while touching the floor. Repeat the kick and lunge sequence for one minute and repeat the sequence on the other side for one minute.

Reps/Sets/Duration: 1 Minute on each side


Bear Crawl Push-Ups

Bear crawl

Verywell / Ben Goldstein

How To: Squat to the floor and walk your hands out until you're in a plank position. Do a push-up on the knees or toes and then walk the hands back to a squat and stand up. Add a jump at the end for more intensity. Repeat for one minute.

Reps/Sets/Duration: 1 Minute


Side Knee With Side Kick

Side Knee with Side Kick
Side Knee with Side Kick. Paige Waehner

How To: In a wide stance, bring the left knee up to the side while bringing the elbow down towards the knee. Take the left foot down and shift the weight into the left leg while kicking out to the side. Repeat as quickly as you can for one minute on the left and one minute on the right.

Reps/Sets/Duration: 1 Minute on each side


Squat Kicks

Squat Kick

Verywell / Ben Goldstein

How to: With arms up in guard, squat as low as you can, taking the hips back. As you stand up, kick with the right leg. Repeat the move, kicking with the left leg. Repeat, alternating kicks for one minute.

Reps/Set/Duration: 1 Minute

Repeat entire circuit 1 or more times

9 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Harvard Medical School. 10 tips for exercising safely.

  2. National Academy of Sports Medicine. No-equipment workouts: do more with less.

  3. American Council on Exercise. Reconsider your recovery periods. December 2018.

  4. American Council on Exercise.  The common mistakes people make when warming up. December 2015.

  5. International Sports Sciences Association. Mobility training: your new pre-workout.

  6. American Council on Exercise. Benefits of compound exercises. January 2016.

  7. American Council on Exercise. 6 moves to kick your way to fitness. January 2013.

  8. American Council on Exercise. Bear crawl.

  9. American Council on Exercise. Back squat.

By Paige Waehner, CPT
Paige Waehner is a certified personal trainer, author of the "Guide to Become a Personal Trainer," and co-author of "The Buzz on Exercise & Fitness."