If you think squeezing in a workout is impossible with your packed schedule, think again. This 10-minute, low-impact cardio session led by Class Fitsugar trainer Nikki Nie is proof that you don’t need hours at the gym to get your blood pumping. Designed to be gentle on the joints while still delivering a solid energy boost, this routine uses nothing but your bodyweight—no equipment, no excuses. Whether you’re bouncing back from an injury or just looking for a quick way to shake off that midday slump, this workout is your ticket to feeling stronger and more energized without the wear and tear of high-impact moves.
Why Low-Impact Doesn’t Mean Low-Energy
When you hear "low-impact," your brain might jump to slow walks or leisurely swims—activities that are great but don’t always get the heart racing. But as Nie explains, low-impact cardio can still pack a punch. "We’re not jumping around, but that doesn’t mean we’re taking it easy," she says. The key is maintaining controlled, intentional movements that keep your muscles engaged and your heart rate up. Think of it as dialing down the joint stress without sacrificing intensity. This approach is perfect for anyone dealing with knee issues, recovering from an injury, or just wanting a break from pounding the pavement.
The Breakdown: A 10-Minute Power Session
The workout kicks off with high-knee marches, a simple but effective way to wake up your legs and core. From there, you’ll transition into butt kicks with a lateral squeeze—a sneaky way to open up your chest and improve posture while keeping the lower body firing. Toe touches come next, loosening up your hamstrings and prepping your body for the real work ahead. Then, things pick up speed: 45 seconds of effort, 15 seconds of rest. The first half of the workout includes grounded jumping jacks (yes, you can do them without leaving the floor), knee drives, and curtsy lunges—a killer move for your glutes and inner thighs. The second half ramps up with bodyweight deadlifts, more lunges, and punches to engage your arms and core. It’s fast, it’s efficient, and by the end, you’ll be surprised how much sweat you can work up without ever leaving the ground.
Consistency Over Perfection
Nie’s philosophy is all about showing up, even when you’re short on time or motivation. "It’s not about doing a two-hour workout every day," she says. "It’s about doing something, even if it’s just 10 minutes." That mindset shift is crucial for building sustainable habits. Instead of waiting for the "perfect" time to exercise, this routine proves that a little movement goes a long way. Plus, taking it outside can double the benefits—fresh air and sunshine are instant mood boosters, especially when you’re battling the winter blues.
Ready to give it a shot? Follow along with Nie on the POPSUGAR Fitness YouTube channel, where new workouts drop weekly. And remember: Fitness isn’t about all-or-nothing. Sometimes, all you need is 10 minutes to reset your energy and remind yourself that you’re capable of more than you think.
