The Best At-Home Cardio Moves You Can Do In 10 Minutes

Morning gorgeous! You’re already crushing this week like the badass you are 💪 As the Bikini Series quickly approaches, we’re amping things up with your Mini Challenges because we know how strong you are!

This week is all about boosting your heart rate and revving your metabolism with booty-kicking cardio! All week in Studio Tone It Up, we’re sharing our favorite cardio-focused routines.

One of the absolute best cardio moves is a burpee…that heart pumpin’, body-lovin’ move we all loveeee 😉 Burpees are amazing because they recruit all your muscle groups ~ your arms, abs, core, booty, and legs. Talk about a power move! And not only do burpees do tons of toning, they raise your heart rate and send your body into an all-day burn called EPOC (excess post-exercise oxygen consumption). This means your metabolism will be working strong long after your workout ends!

Today we’re sharing a burpee toning challenge you can do anywhere for a quick sweat sesh. This fast and effective routine combines some of our fave burpee variations with total body toning moves to sculpt every inch of your gorgeous body. We love this workout for busy days when we’re on the go. In just a few minutes, you’ll feel strong, confident, and like you can take on the world…cuz you can!

Make sure to check out your Studio classes all week long for more amazing cardio routines!

Let’s get it girl!

Go through 1 round of the moves below!

Burpee

Revs your metabolism and tones your arms, abs, booty, and core!

Start with your feet hip-width apart, standing tall. Jump into the air, then lower your hands to the ground and hop your legs back into a high plank position. Immediately hop your feet forward behind your hands. From here, jump straight into the air. Modify by taking out the jump or stepping back.

Do as many reps as you can in 30 seconds.

Triceps Kickback

Sculpts your triceps!

Start standing with your feet hip-width apart. Bend slightly at the waist to lower your torso to a 45-degree angle. Hold a dumbbell in each hand with your palms facing toward your body. Bend at your elbows to bring the weights to your chest, and then with control, extend both arms behind you while keeping your elbows close your torso. 

Do as many reps as you can in 30 seconds.

Tone It Up Best Workouts Bikini Series Cardio Karena Burpee Pushup

Burpee + Pushup

Boosts your metabolism and sculpts your abs, chest, and shoulders!

When you’re in high plank position in the burpee, lower your chest toward the ground and perform a pushup.

Do as many reps as you can in 30 seconds.

Curtsy Lunges

Tones your quads and booty!

Begin standing with your feet hip-width apart, holding a weight in each hand. Step your right foot back and to your left, and lower down into a squat. Push through left heel to return to standing. Alternate sides with each lunge.

Do as many reps as you can in 30 seconds.

Tone It Up Best Workouts Bikini Series cardio Karena Burpee Plank Jack

Burpee + Plank Jack

Boosts your metabolism and tones your arms, abs, booty, core, and inner thighs!

When you’re in high plank position, jump both feet out to the side, then immediately jump them back together.

Do as many reps as you can in 30 seconds.

Reverse Fly

Sculpts your arms, upper back, and shoulders!

Start standing with your feet hip-width apart, a slight bend at your knees and upper body hinged forward at the hips. Maintain a slight bend at the elbow with your arms directly in front of your chest, palms facing each other, and a dumbbell in each hand. Open both arms out to the side until your hands are in line with your shoulders. Slowly lower back to start.

Do as many reps as you can in 30 seconds.

Tone It Up Best Workouts Bikini Series cardio dumbells Kat burpee upright row

Burpee + Upright Row

Sculpts your shoulders, chest, abs, booty, core, and inner thighs!

Hold dumbbells by your side. Instead of jumping into the air, immediately lower down to the ground and hop back into high plank. When you hop back and return to standing, remove the jump at the top and raise the weights to chest height with your elbows out to the side. Lower back down to start.

Do as many reps as you can in 30 seconds.

Sumo Squat

Sculpts your inner thighs and booty!

Start in a wide stance with your feet pointing toward the corners of your mat. Hold a weight in each hand, bend your knees, and lower your booty directly down. Pause then straighten your legs to the starting position.

Do as many reps as you can in 30 seconds.

Tone It Up Best Workouts Bikini Series Sculpt cardio dumbells Kat Burpee Shoulder Press

Burpee + Shoulder Press

Sculpts your shoulders, abs, booty, and core!

Start by holding dumbbells by your side. Instead of jumping into the air, immediately lower down to the ground and hop back into a high plank. When you hop back and return to standing, remove the jump at the top. Perform a shoulder press by raising the dumbbells to a 90-degree angle, then extend arms straight above your head. Lower arms back down and repeat the move.

Do as many reps as you can in 30 seconds.

It’s CARDIO WEEK! We’re challenging you to up your heart rate and rev your metabolism all week long by joining us for class in Studio Tone It Up! Download Studio Tone It Up in the App Store HERE!

COMMENTS 20

  1. I love how these moves are totally doable anywhere – even on the road/ in a hotel room. Always looking for mini workouts I can take with me. Thanks so much, K&K!

  2. I really love this short workout! Quick, really really effective and you can feel the difference in your body as soon as you finish it! 👊🏻💪🏻👍🏻 Thanks for this post, K&K! 😘

    1. Glad you love it! The Bikini Series is comin’ up fast!! Keep a lookout in your inbox & here on ToneItUp.com for lots more details soon!!!

  3. putting lots of pressure on my wrists is painful (burpees / yoga / planks) is there a way that I can alter these and still get the benefits?

    1. Hi babe! For planks, you can modify with a forearm plank. If you’re looking for a cardio burn, you can always swap out the burpee and go for jump squats! You’ll feel the 🔥🔥🔥 If you’re having pain or discomfort, it’s always good to consult your doctor to make sure everything is OK. xxo

  4. im new to tone it up but how do you get to the tiu community? I’ve searched it but can’t find it. I would like to communicate with other tiu girls and tiu moms. Thanks!

    1. Hi babe! Welcome the community!! We’re so happy you’re here. The best way to get in touch with other TIU girls is through Instagram. You can even start a separate account for your fitness journey! Search the hashtags #TIUteam and #TIUmoms and you’ll meet so many incredible girls! You can also find TIU girls on Facebook and of course in your Studio Tone It Up app where you can chat with girls before and after class! xxo

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