10 minutes of light cardio to ease back into it

The new school year is here, and energy levels are still a bit low. No need to go full throttle: this light cardio gently awakens the body, restarts circulation, and gives you a boost, without violent impact or extreme breathlessness. Ten minutes, a mat, and you're good to go.

No jumping, no frantic running: just a fluid sequence that gradually raises your heart rate at your own pace. Ideal for resuming a routine after a break, squeezing in some movement between two appointments, or simply getting back into shape without using up all your day's energy.

The session at a glance

• Duration: 10 minutes
• Type: Light cardio, low impact
• Equipment: A mat. Light dumbbells optional for the variation.
• Structure: 5 circuit movements, 40 seconds effort / 20 seconds rest, 2 rounds
• Objective: Circulate energy, gently restart heart rate

The circuit

Five movements, two rounds, no downtime. Keep moving continuously, maintaining smooth breathing.

1. Marching High Knees — 40s. Fast marching in place, knees hip-height, arms pumping. Weighted variation: a light dumbbell in each hand, elbows bent at 90°, activate arms with each knee raise.
2. Gentle Squat Pulse — 40s. Descend into a half-squat, small controlled bounces, straight back. Weighted variation: dumbbells held at shoulder level, elbows close to the body.
3. Step Jack — 40s. No-jump version of the jumping jack: one foot steps out, the other follows, arms raise horizontally. Weighted variation: a dumbbell in each hand, arms extended in front to add core engagement.
4. Alternating Reverse Lunge — 40s. Step back, knee almost touching the floor, return smoothly, alternate sides. Weighted variation: a light dumbbell in each hand, held at your sides.
5. Torso Rotation + Knee Raise — 40s. Standing, bring elbow towards the opposite raised knee, moderate pace, engage abdominal muscles. Weighted variation: a dumbbell held with two hands in front of the chest.

20 seconds of active rest (walking in place, breathing) between each movement. Once the five exercises are completed, start a second identical round.

Key points

• Keep movements fluid and controlled, never abrupt: this is light cardio, not a sprint.
• Gaze straight ahead, shoulders relaxed, long back on squats and lunges.
• The 20 seconds of rest are for breathing, not stopping completely: keep moving gently.

Gentler, more intense

Want to go even gentler? Reduce the range of motion and slow down the tempo, without changing the timings. Want to push a little more? Add dumbbells to all five movements and complete a third round.

Why this format works

Light cardio doesn't need to prove itself through sweat. It does the job quietly: circulation restarts, joints warm up, the mind clears. No need to aim for exhaustion for it to count – ten well-executed minutes are enough to get things going, especially after a break or a week without movement.

Ten minutes, five movements, and the body truly awakens. Put away the mat, save your energy for the rest of the day.

To be adapted according to your feelings, your fitness level, and your range of motion on any given day.