Whether you're a fan of working out or you avoid it like work, you can still get in a healthy dose of exercise in a matter of minutes. According to the American Heart Association, the recommended amount of exercise is 150 minutes a week. That's only 21 minutes a day. In order to experience the full benefits of a cardio workout, you need to keep your heart rate up for at least 10 minutes. Quick workouts can be fun and may include dance aerobics, a leisurely swim in a pool or even cleaning your home. Kickin' Cardio Kickboxing cardio is a great 10-minute warm-up that gets your blood pumping. A person of 140 pounds can burn up to 111 calories in 10 minutes. Kickboxing targets the arms, legs, shoulders, ab, thighs and butt, and it's a great way to release stress. Start with jabs, which are alternating punches with your arms. Stand with your right foot forward in a fighting stance then rotate the right hip forward to fully extend the right arm. Alternate punches. Try incorporating the front kick by lifting both arms, elbows bent and hands in fists, just below your chin. Lift your right knee at the waist and kick straight out in front of you. Alternate legs at a moderate pace. Sidekick with your right leg at waist high, kicking straight out to the side as you simultaneously lean your upper body in the opposite direction. Clench your fists and bring them just below your chin. Perform these kickboxing exercises at a moderate pace for 10 minutes. The Bear Crawl The bear crawl is also another effective way to tone up and burn calories fast. Start on your hands and knees with a dumbbell in each hand. Lift your knees off the floor and balance on your toes. Crawl forward with your back flat and knees raised off the ground while alternating arms as you lift and place the dumbbells in front of you. Crawl 10 to 20 steps for three sets in five minutes. Weighted Twist Up Using weights will help you burn fat and tone up fast. This exercise benefits the whole body. Grab a pair of dumbbells in each hand and stand with feet hip-width apart. You should use a weight causes your last few repetitions to be a challenge. Bend your elbows, bringing them in front of your shoulders and lower into a deep squat position. Stand up and pivot your right foot while twisting your body to the left, pressing your right arm toward the left over your head. Come back into a squat position and repeat on the opposite side. Perform three sets until exhaustion, in five minutes. Side Lunges with Rows Side lunges tone and strengthen your glutes, quadriceps and hamstrings, while rows sculpt your shoulders and arms. Stand with feet shoulder-width apart while holding a pair of dumbbells in each hand. Take a big step to the side with your right foot, leg straight and left knee bent at 90 degrees. Draw your left elbow straight up and close to your side, keeping your abs and butt tight. Release your arm back to the start position and repeat the exercise with the other leg. Alternate legs for five minutes until exhaustion.
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