Here Are Quick Workouts You Can Do in 10 Minutes

Aspiring and current professional cheerleaders need to maintain their fitness and form. But workouts can be time-consuming. With a full-time job and a family to take care of, who has time to hit the gym? If you could cut your weekly workout time in half, would you?

With 10 minutes of vigorous training a day, you can get the workout you need for the entire week. So in today's post, we share our favorite workouts you can do in 10 minutes to stay in tip-top cheerleader shape.

High-Intensity Interval Training (HIIT)

HIIT workouts gained popularity for their high-efficiency. HIIT requires maximum effort within the duration of the exercise. Plus, a short resting period.

What we love about it:

This type of exercise combats the dreaded workout plateau which diminishes the efficiency of the workout. It pushes you to your limits, increases your metabolism, and helps you lose fat, not muscle. Because of the intensity, this workout also makes your heart work harder, which is good for endurance.

Here's a variation we love:

Exercises included are Deep Squats, Mountain Climbers, Burpees, and High Knee Jumps. The four exercises take 2 minutes each to complete with a short 30-second rest period between exercises. Do as many squats/burpees/etc. as you can in 2 minutes.

The workout:

SET A

20 seconds deep squat

10 seconds rest

(Repeat four times)

30 seconds rest

SET B

20 seconds mountain climbers

10 seconds rest

(Repeat four times)

30 seconds rest

SET C

20 seconds Burpees

10 seconds rest

(Repeat four times)

30 seconds rest

SET D

20 seconds High Knee Jumps

10 seconds rest

(Repeat four times)

30 seconds rest

How to do Deep Squats:

The goal is to mimic a baby squatting down. That low. This needs practice and you have to focus on your posture.

1. Start with feet slightly narrower than shoulder-width apart and toes pointed outwards at a 45-degree angle.
2. Keep the weight centered over your mid-foot to heel. Keep a straight torso with a slightly rounded lower back. Your thighs should rest on your calves.

How to do Mountain Climbers:

1. Start in a full plank position, keep your back straight, and bring one knee towards your chest.
2. Bring your knee back to its starting position and bring the other knee forward.
3. Alternate bringing the knee forward. Inhale and exhale while bringing your knee towards and away from you.

How to do Burpees

1. Start in a standing position with your feet shoulder-width apart.
2. Lower down to a squat.
3. Place your hands on the floor in front of you and push yourself into a plank.
4. Jump your feet back towards your hand.
5. Jump up towards the ceiling and go back to standing position.

How to do High knees

1. Start in a standing position with feet hip-width apart.
2. Bring one knee as high as you can towards your chest.
3. Bring it back down, landing on the balls of your feet.
4. Alternate bringing the other knee up towards your chest.

Two-Moves Full-Body Workout

Now here is an easy exercise routine to remember. Why? There are only two moves in this full-body exercise routine.

What we love about it:

The exercises are easy to remember so you can focus all your energies on doing them right. The routine works your entire body including your arms, legs, butt, and abs. Plus, it's only under 10 minutes.

Here's a variation we love:

Only two exercises for this workout: Planks and squat jumps — as many as you can. You can also pick up the speed of your squat jumps to intensify the workout.

The workout:

1-minute plank

30-second rest

1-minute squat jumps

30-second rest

(Repeat workout 3x)

How to do a plank:

There are different variations of a plank but the most basic is the elbow plank. Assume a push-up position with your arms bent 90 degrees while resting on the floor.

How to do squat jumps:

1. Stand with your feet slightly outside shoulder-width apart with toes turned at a 45-degree angle.
2. Squat down while keeping your back straight.
3. Squeeze your butt then jump with your hands towards the ceiling and your toes off the floor.
4. Land on the balls of your feet and go down right away to a squat, squeeze your glutes, and jump again.

Wrap up

You can make the most of 10 minutes to keep a pro cheerleader body. Be sure to execute the correct technique and be mindful of your form. Before you know it, you're sculpting your body and improving your focus altogether in 10 minutes a day.

Need a Great Workout Routine for Your Pro Cheer Audition Prep?

Pro cheerleaders stay fit, flexible, and strong so they can give out their best performance in the arena. However, achieving that wow-worthy, toned physique doesn’t happen overnight. You need to arm yourself with the right daily workouts.

Thinking of becoming a pro cheerleader? 

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