<\/p>\n \u201cMy beginner-only plan is for every body and everybody,\u201d Green tells Fit&Well.<\/p>\n You may like<\/p>\n Green\u2019s program combines low-impact cardio, strength, core and mobility workouts for a total of five sessions a week and 30 minutes a day.<\/p>\n One of the routines she loves\u2014that she says will provide a flavor of the plan\u2014is a total-body cardio workout inspired by seven different sports.<\/p>\n \u201cThere is no repetition, it\u2019s all bodyweight and super fun,\u201d she says. \u201cWe do basketball, we do pickleball, we do soccer, and it\u2019s really going to get your heart rate up.\u201d<\/p>\n It will all count toward the CDC\u2019s recommended<\/a> 75 minutes of vigorous-intensity aerobic activity per week, while incorporating resistance training elements to strengthen your bones and muscles, she explains.<\/p>\n And Green has provided the full 10-minute routine below for you to try.<\/p>\n 10-minute cardio workout for beginners<\/p>\n Press play on the video above and Green will guide you through the workout, or keep reading to see what\u2019s in store.<\/p>\n Green\u2019s 10-minute beginner-only cardio workout is inspired by seven different sports that she says will help channel your inner athlete.<\/p>\n What to read next<\/p>\n Each sport links to an exercise during the routine. Follow the short warm-up, then perform each move for 40 seconds and rest for 20 seconds, for one round per sport.<\/p>\n In the video, another trainer demonstrates variations of each exercise so you can make it slightly more challenging as desired. The workout concludes with a short cool-down.<\/p>\n Here\u2019s a brief breakdown of each exercise.<\/p>\n 1. Basketball catch and shoot<\/p>\n Step to your side, then reach up into full extension as if shooting a three-pointer. Repeat by shuffling from side to side.<\/p>\n 2. Quick football feet<\/p>\n Lower into a quarter squat with your feet wide apart and alternate quick stepping onto either foot. On Green\u2019s cues, switch the direction you face from center to left and right.<\/p>\n 3. Skater side-step<\/p>\n Step side to side as if skating, hitting an imaginary hockey stick across your body.<\/p>\n 4. Soccer kick-up<\/p>\n Keeping light on your feet, hop from side to side as if juggling a football with your feet.<\/p>\n 5. Pickleball shuffle<\/p>\n Lower into a half squat with your hands together in front of you. Keeping low, step or jump forward, then shuffle back to the start position.<\/p>\n 6. Boxing jab cross <\/p>\n Stand side on with slightly bent knees and your guard up. Alternate throwing jabs with your left and right, switching your stance after 20 seconds.<\/p>\n 7. Baseball squat to high plank <\/p>\n With your feet wide apart, lower into a deep squat with your hands up like a catcher. Place your hands on the floor and step back into a high plank, then back to the low squat.<\/p>\n About our expert Social Links Navigation<\/p>\n![\"Woman](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/04\/pFWbVzVTrcNomdAQvdBtS5.jpg\")
About our expertLacee Green<\/p>\n