Quick, Intense Bodyweight Cardio Workout (10-Minutes)

This 10-minute bodyweight cardio workout is quick but INTENSE.This bodyweight cardio workout is proof that longer doesn’t always mean harder. In just 10 minutes, I was completely breathless and my legs were on fire–I’ve been doing that hot feet exercise since my elementary school basketball days and it still kills me!

This quick, intense cardio workout is high intensity and some of the moves are definitely high impact as well (lots of jumping). If you’re working with knee issues or just looking to dial down the intensity a bit, I’ll talk about modifications for all the exercises in the video.

10-Minute Bodyweight Cardio Workout

The first 9 minutes of this workout have an interval structure: 40 seconds of work / 20 seconds of rest x9. During the 40 seconds of work, you have a primary exercise and then a secondary exercise you’ll do every 10 seconds. Here’s the breakdown:

40 sec Hot Feet, every 10 seconds do a Jump Tuck
20 sec Rest
40 sec High Knees, every 10 seconds Hit the Floor
20 sec Rest
40 sec Mountain Climbers, every 10 seconds do a Low Squat Snap
20 sec Rest
x3

You’ll then do a 60-second finisher: 20 seconds Hot Feet, 20 seconds High Knees, 20 seconds Mountain Climbers.

This 10-minute bodyweight cardio workout is quick but INTENSE.

Bodyweight Cardio Exercises in This Workout

Hot Feet | You probably know these best as a basketball or football drill. You essentially run in place as fast as you can while in a wide-leg squat position. With your feet a bit wider than hip-width apart, squat down. Staying low, you’ll quickly run your feet up and down, staying on the balls of your feet and barely picking them off the floor (an inch or two) so that you can maintain the speed.

  • (every 10 sec) Jump Tuck | Jump up into the air, using your core to pull your knees up towards your chest. As you jump up bring your hands in front of your rib cage and try to hit them with your knees.

High Knees | Maintaining good posture (don’t hunch forward!), run in place, using your core to drive your knees up high as you do. Sometimes I like to hold my hands at about belly button height as a guide and drive my knees up to hit them. Keep these quick! If you have knee issues or need to modify, march in place instead of run (but still get those knees up high!).

  • (every 10 sec) Chest to Floor | Think burpee. Hands are going to come to the floor as you bend your knees and jump back into a plank, bending your elbows and lowering your chest to the floor with control. Once you hit the floor, straighten your arms, pressing your body back up through plank and then onto your feet.

Mountain Climbers | These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.

  • (every 10 sec) Low Squat Snap | From your plank position, jump your feet up and outside of your hands as you release your hands from the floor, landing in a low squat position. Stay low and just quickly bring hands back to floor and snap back into a plank.

This 10-minute bodyweight cardio workout is quick but INTENSE.

WEARING | Lululemon tank (found it on thredUP for cheap–this referral link will get your $10 off your first order) // Crane & Lion x Recycle Studio leggings

This workout could absolutely be used on its own if you’re looking to fit in a whole lot of sweat into a short amount of time on busy days. It also makes for a great quick cardio finisher to weight lifting sessions or other strength-focused workouts. Here are some pairing ideas:

Creamy Almond Garlic Zoodles with Roasted Broccoli (Dairy-Free)

Zoodles and roasted broccoli in a creamy almond garlic sauce. This delicious recipe is dairy-free and perfect for your next Meatless Monday dinner.

A year and a half ago, I shared a recipe for a dairy-free creamy almond garlic sauce and today I want to show you one of my favorite ways to use it. Spiralized zucchini noodles FTW! These almond garlic zoodles with roasted broccoli make for a flavorful, healthy dinner or lunch. Sharing this recipe was also a great opportunity to go back and update the photography in the old sauce post–man has my understanding of lighting improved in the last couple years!

While the broccoli roasts, you’ll make the sauce on the stovetop so that everything can be mixed together at the end. From start to finish, it usually takes me 35-40 minutes to make this dish.

Zoodles and roasted broccoli in a creamy almond garlic sauce. This delicious recipe is dairy-free and perfect for your next Meatless Monday dinner. Zoodles and roasted broccoli in a creamy almond garlic sauce. This delicious recipe is dairy-free and perfect for your next Meatless Monday dinner.

Zoodles and roasted broccoli in a creamy almond garlic sauce. This delicious recipe is dairy-free and perfect for your next Meatless Monday dinner.

Creamy Almond Garlic Zoodles with Roasted Broccoli (Dairy-Free)

Yield: 2-4 servings depending on how hungry you are

Creamy Almond Garlic Zoodles with Roasted Broccoli (Dairy-Free)

Ingredients

  • 4 large zucchini
  • 1 head of broccoli
  • 2 cups unsweetened almond milk
  • 1/2 white onion, minced
  • 6 cloves garlic, minced
  • 4 tbsp all purpose flour*
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
  • 2 tbsp olive oil (1 for roasting broccoli, 1 for sauce)
  • Salt + pepper to taste
  • 1/2 cup chopped almonds (optional)

Instructions

  1. Preheat oven to 400 degrees F. While oven preheats, spiralize your zucchini. Gently pat the zoodles with a paper towel to remove excess water. Set aside.
  2. Cut florets off broccoli head. Drizzle with olive oil, salt and pepper and spread on a pan (I like to line pan with parchment paper to make clean-up easier. Roast in the oven for 25-30 minutes.
  3. While broccoli roasts, prepare the almond garlic sauce: DIRECTIONS.
  4. During the final few minutes of the sauce simmering and reducing, add in the zoodles to the pan. Stir until completely coated and cook for 2-5 minutes, depending on how soft you want the zoodles. I typically only cook them a couple minutes until they're warmed through but not too soft.
  5. Stir in the broccoli and enjoy.
http://pumpsandiron.com/2017/03/12/creamy-almond-garlic-zoodles-with-roasted-broccoli-dairy-free/

Zoodles and roasted broccoli in a creamy almond garlic sauce. This delicious recipe is dairy-free and perfect for your next Meatless Monday dinner.

If you do Meatless Monday, this would be a great dish to make tomorrow (or any day). You can also customize by adding veggies of your choice to the roasting pan. I love this sauce in Buddha bowls as well: quinoa or brown rice, all my favorite roasted veggies, and almond garlic sauce smothering the whole yummy thing.

Hope you’re all having a great weekend! Mine has been uncharacteristically productive. Grocery shopping, workouts, apartment cleaning, getting ahead on work, cooking–who am I?! AN ADULT?! *gasp*

Style Haul: Saving on my Latest Wardrobe Additions (+Giveaway!)

Styling a Sam Edelman pea coat and Mink Pink crop top from thredUP. Enter to win a $250 thredUP credit on the blog!

This post is sponsored by thredUP. All opinions are–as always!–my own. I appreciate your support of the brands that make this blog possible.

It’s crazy how much our priorities shift as we grow older. Not just with how we spend our time, but in how we choose to spend our money. In my teens and early twenties, every spare dollar I had went to clothes. I was obsessed with shopping and definitely had a “more is more” mentality about adding to my wardrobe. That’s why I named my blog Pumps & Iron in the first place–a play off pumping iron and pumps, my favorite type of shoe at the time (LOL I literally wear sneakers 24/7 now). I was determined to be a fashion (and fitness) blogger but ironically, as soon as I purchased my domain name, my spending priorities began to shift.

Nowadays, I’d much rather splurge on healthy food and workout classes than clothes. Don’t get me wrong, I still love fashion, but I just can no longer justify buying things at retail cost. There are a few exceptions to that, but for the most part, when I do shop, I stick to sales and consignment stores like thredUP.

Style haul from thredUP. Enter to win a $250 credit on the blog!Style haul from thredUP. Enter to win a $250 credit on the blog!

thredUP is the largest online resale store that buys and sells high-quality secondhand fashion for women and kids. They have on trend, like-new fashion from name brands and designers for up to 90% off, and everything you order arrives in a cute polkadot box, neatly folded and tagged. Their selection is huge with thousands of items being added everyday, so I’d recommend searching by brand when shopping the site. Once you type in the name of your favorite designer, you can then filter by size, color, price and style to find what you want. I always have to mentally prepare to really go digging when I shop at brick-and-mortar consignment shops so I love the ease of these online filters.

Over the last year, thredUP has actually become my go-to for Lululemon gear. I really do love their stuff, but I just can’t bring myself to pay full price for it when, let’s be real, I don’t need any more workout clothing. Every so often I’ll go to thredUP and see if they have any cute Lulu gear in my size and so far I’ve scored two tanks I wear all the time, a hoodie I’m obsessed with, and most recently these awesome print leggings. I got them for $64.99 (down from $118 retail) and they’re in like-new condition–seriously can’t even tell someone else owned them!

Styling Lululemon leggings and a J Crew top from thredUP. You can win a $250 credit on the blog!

thredUP inspects each item it receives by hand to ensure all clothing is in like-new condition, and some pieces even are brand new. The J.Crew muscle tank I’m wearing was $15.99 (down from $50) and still had the original tag on it. Score! I love the pocket detail and it can be knotted to pair with high-waisted bottoms or worn as-is with jeans.

Styling Lululemon leggings and a J Crew top from thredUP. You can win a $250 credit on the blog!

I also scored a Sam Edelman wool coat for $48.99 (down from $143) which is going to come in handy given the freezing temperatures here in Boston. I love the faux leather details on the jacket because it makes it easier to dress both up and down. I can layer a hoodie under it when walking to teach at the studio or take a workout class or wear it with a dressier outfit.

Styling Sam Edelman jacket, Lululemon leggings and a J Crew top from thredUP. You can win a $250 credit on the blog!

The last of the four items I got in my latest thredUP haul was this Mink Pink crop top for $9.99 (down from $30). I love the pattern and metallic details. I’m pairing it below with high waisted dress pants and I’m sure it’ll be a go-to this summer as well.

Styling a Mink Pink crop top from thredUP. Enter to win a $250 thredUP credit on the blog! Styling a Mink Pink crop top from thredUP. Enter to win a $250 thredUP credit on the blog!

In total, I saved $201.04 buying the four items on thredUP instead of retail. Woop! That’s like seven group fitness classes or two salads at Whole Foods (LOL but not LOL because it’s too close to the truth #WholePaycheck). And get excited because you all are about to save big, too …

$250 thredUP Giveaway (+Discount Code)

I’m so excited to be able to give one lucky reader a $250 credit to shop thredUP! With their pricing, you can get a lot for $250. Here’s how to enter:

  1. Go to thredUP and browse a bit until you find a piece you’d definitely add to your cart if you won.
  2. Comment on this post sharing your favorite thedUP find and leaving a link to the piece.

I’ll select a winner Monday night (3/13).

If you’re not the lucky winner, don’t fret: thredUP is offering Pumps & Iron readers a special discount! The first 100 people to use my code NICOLE40 will get an extra 40% off their first order. This applies to new US customers only; discount up to $50. Happy shopping!