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Bootcamp: 10-Minute Cardio Kick Workout

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About this Workout
This workout is part of SparkPeople's 7-Day Bootcamp Workout plan. Coach Nicole has created an easy-to-follow bootcamp-style cardio workout that you can do anywhere, without any equipment. This video will lead you through a short warm up, cardio workout, cool down and stretching routine in about 10 minutes, making it easy to fit into your day. Free of complex choreography, this workout is appropriate for people of many different fitness levels and abilities.
  • Length: 10 minutes
  • Equipment: None
  • Type of Workout: Cardio (aerobic) & flexibility
  • Fitness Level: Beginner to Advanced
  • Impact: Medium-impact
  • Safety Precautions: Wear proper footwear. Exercise at your own intensity level, using tips provided to lower your intensity if necessary. Only complete as much of the video as you can, taking a break to recover (by marching) when necessary. Never stop abruptly--if you get tired, try to stay moving, even if you're just walking in place. As you progress, try to finish the entire video or to repeat the video several times.
  • Extra Tip: Keep your movements big, but controlled! The deeper you squat, higher you kick, and quicker you move, the harder you'll be working.
  • BUY IT! SparkPeople's new Cardio Blast DVD features a new and improved version of this workout!

Member Comments

  • Week 4 Day 1 - 8/30/2014 11:58:52 PM
  • Week 4 Day 1 - 8/30/2014 11:58:52 PM
  • week 1 day 1 done 8/28/2014 - 8/28/2014 11:02:58 PM
  • Week One, Day One. Accomplished! - 8/26/2014 1:23:47 PM
  • 28 Day Challenge--Week 1, Day 1 Video complete- I'm on my way :) SPARK ON !! - 8/25/2014 12:06:44 PM
  • Week 4, Day 1 done :) - 8/24/2014 7:03:11 AM
  • week 3 day 1 done
    - 8/23/2014 7:40:30 PM
  • yes i feel so good today workout best
    - 8/23/2014 11:54:04 AM
  • wow great workout thanks - 8/22/2014 12:29:38 PM
  • Wow I actually did it for a whole week, as well as 30 min of rebounding - and even some sessions of callanetics! I was extremely unco-ordinated, and had to take the 'easy' options some of the time because of my poor back and knees, but at least I went from doing "nothing" to doing ''something''. It's sad that I have let my body get so out of tune that I have to counter my own fear and disbelief about my ability to manage some of the exercises, but I am very much hoping that if I keep at it, I will lose enough weight to get enough strength and grace to be able to revel in them. Cheers, everybody! - 8/20/2014 12:20:42 PM
  • Week 3, Day 1 done. :) - 8/17/2014 7:31:32 AM
  • Week 2 day 1 done. I did the day 1 video and then did 3 sets of 100 count down for my 30 minute cardio (45 minutes)
    100 steps/jacks/steps
    90 jumping jacks/crunches/ju
    mping jacks
    80 jump rope/jacks/jump rope
    70 ski jumps/jump ropes/ toes on the bench
    60 power jacks/ski jumps/power jacks
    50 high knees/power jacks/butt kickers
    40 butt kickers/ high knees/plank jacks
    30 plank jacks/box jumps/mountain climbers
    20 mountain climbers/toes on the bench/box jumps
    10 jack thrust X3
    I ran twice around the block then walked around the block twice, then cleaned up after the dog in the yard. That is my workout for the day. Oh and I went to my Saturday morning lift class (60 minutes) That was my extra.
    Have a great weekend every one. - 8/16/2014 10:44:22 PM
  • What a workout. Did not feel like doing anything until I saw this forum. I joined and I completed day 1 bootcamp....Hoora
    y for me!!!! - 8/15/2014 1:59:47 AM
  • What a workout. Did not feel like doing anything until I saw this forum. I joined and I completed day 1 bootcamp....Hoora
    y for me!!!! - 8/15/2014 1:59:46 AM
  • Week 2, Day 1 done! :) - 8/10/2014 8:13:49 AM