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

  • This is a great work out that eases you into it. Nice that she provided a modified version. I just finished day 1...will see how the rest goes - 4/1/2015 7:40:53 PM
  • really enjoyed the cardio work out I am so glad to have this thank you Sparks people - 3/27/2015 10:29:00 AM
  • I made it! Even did the squat thrust and mountain climber! I will be back to fight the dragon again tomorrow!
    - 3/24/2015 3:38:41 PM
  • great workout - I love the modified version - as I have some pain in my knee. Thanks - 3/23/2015 9:41:31 PM
  • Great little workout. I did have to modify a little. Jumping jacks too much for me with my asthma so I went back to the modified one. Also jumping legs back down to the floor I had to modify. I do feel like I had a good cardio albeit a mini session. Will be back for more. LOL - 3/22/2015 2:40:11 PM
  • I've started following Coach Nicole's seated workouts last week and really enjoy how encouraging her videos are. I looked at day 1 yesterday and thought to myself there was no way I could do it but I just finished it with very little modification and I feel great! I'll probably end up doing this again today since I can't go out walking due to allergies and heat. - 3/16/2015 4:09:15 PM
  • I was able to complete all exercises except the last 2 more intense ones - I will continue to work on these exercises until I can complete them with good form at my own pace - I will commit to doing these videos twice daily in order to increase my exercise minutes - GREAT WORKOUT!!! - 3/15/2015 6:40:11 AM
  • Great workout!! I definitely will be doing this one again It gets the heart to pumping. I love it! - 3/13/2015 9:07:45 AM
  • Great workout - This is my 3rd time doing this challenge, but this time around I am determined to complete each video/exercise at my own pace - Not bad for Day 1 - I completed the last 2 exercises this time around - Unfortunately, I could not do as many, but I did do some - Progress!!!! - 3/8/2015 10:30:01 AM
  • day one is done! - 3/3/2015 8:57:24 AM
  • Day 1. Finished doing with a few modified moves. Feel good about my achievement. - 3/2/2015 7:13:13 PM
  • Great Workout-straight up more than what I expected! - 3/2/2015 2:56:47 PM
  • Love these 10 minutes burst of energy surging boot camp work outs! - 2/25/2015 7:47:35 AM
  • Day-1 10 minute cardio kick completed. Yay. - 2/20/2015 6:58:18 PM
  • Just finished this at 321lb. Modified the mountain climbers by using a chair. Awesome! Day one down! Look forward to trying this again. - 2/8/2015 5:21:23 PM