If you're short on time but still want to get your heart rate up, this low-impact bodyweight cardio class led by PS trainer Nicolette Amarillas is the perfect solution. Clocking in at just ten minutes, it’s quick but effective—designed to get you moving without the need for equipment or a ton of space. With modifications for all fitness levels, it’s accessible whether you're a beginner or just looking for a lighter sweat session. Assisted by Mikayla Campbell and Paulyn Baens, Amarillas keeps the energy high while making sure everyone can follow along at their own pace.
The Warm-Up: Step Out Jacks and More
The session kicks off with a three-minute interval set—30 seconds of work followed by 15 seconds of rest. First up: step out jacks, a low-impact alternative to traditional jumping jacks that still gets the blood flowing. Amarillas emphasizes that intensity is adjustable—speed it up for a challenge or slow it down to keep things manageable. From there, the class moves into cross-body knee-to-elbow movements, engaging the core while keeping the heart rate steady. Then come low-impact burpees (yes, they exist!), modified to reduce strain on the joints. The round finishes with squat pulses for 45 seconds, where Amarillas drops some wisdom: "Stay low. This is where the mind comes in—the mind is going to be like, 'No, I can’t do it.' But you can. A strong mind equals a strong body."
Reverse Lunges and Speed Skaters
Next, the class transitions into a two-minute round with 20 seconds of work and 10 seconds of rest. Reverse lunges paired with knee-to-elbow movements take center stage, followed by forward-to-backward low squats—great for building lower-body endurance. Amarillas cues the class to engage their glutes for stability, keeping form tight even when fatigue sets in. Then, speed skaters make an appearance—minus the jump. For those wanting more burn, Amarillas suggests reaching down to touch the floor or adding a small hop. But if that’s too much? No shame in skipping the tap and just moving side to side. The phase wraps up with alternating punches, a sneaky way to release any pent-up stress while keeping the cardio going.
The Final Push: Up-Down Planks and Squat Jacks
The last round follows the same 20-seconds-on, 10-seconds-off structure, starting with up-down planks—a killer way to fire up the core without high impact. Squat jacks and front kicks come next, and by this point, Amarillas jokes that it’s time to "reevaluate life choices." (We’ve all been there.) The session closes with squats into calf raises, a deceptively simple finisher that leaves the legs burning. "If this is hard, good—it’s only going to make you stronger!" Amarillas says, driving home the point that showing up is half the battle. "You didn’t come here because it’s easy."
This ten-minute class proves that you don’t need a ton of time—or equipment—to get a solid workout in. Whether you’re squeezing it in before work or using it as an active recovery day, Amarillas and team keep it fun, functional, and totally doable. For more quick-hit routines, check out the PS Fit YouTube channel for fresh classes every week.
