• Prepare your muscles

•Prevent injury

• Optimise your workout

Please note: when downloaded, this slideshow will automatically change to the next slide, and make a click sound, at the time it’srecommended you move on to the next exercise. Alternatively, if you’re ready to move on, just click your mouse.

The 6-minute warm-up and 5-minute cool-down are additional to the 10-minute cardio workout.

Use this 6-minutewarm-up to:

Before you begin…

This warm-up and stretching routine

should take at least 6 minutes.

Warm up for longer if you feel the

need. So…

LET’S GO!

Before you start…

March on the spot Keep going for 2 minutes

• Start off marching on the spot and then march forwards and backwards.

• Pump your arms up and down in rhythm with your steps

• Keep your elbows bent, and fists soft.

10-minute cardio – exercise 1 of 4

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6-minute warm-up– exercise 1 of 5

Heel digs60 heel digs in 60 seconds

10-minute cardio – exercise 2 of 4

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• Aim for 60 heel digs in 60 seconds.

• Place alternate heels to the front, keeping the front foot pointing up.

• Keep a slight bend in the supporting leg.

• Punch out with each heel dig.

6-minute warm-up– exercise 2 of 5

Knee lifts 30 knee lifts in 30 seconds

10-minute cardio – exercise 3 of 4

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• Aim for 30 knee lifts in 30 seconds.

• Stand tall and bring up alternate knees to touch the opposite hand.

• Keep your abs tight and your back straight.

• Keep a slight bend in the supporting leg.

6-minute warm-up– exercise 3 of 5

Shoulder rolls 2 sets of 10 repetitions

10-minute cardio – exercise 4 of 4

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• For shoulder rolls, keep marching on the spot.

• Let your arms hang loose by your sides.

• Roll your shoulders forwards five times and backwards five times.

• Repeat.

6-minute warm-up– exercise 4 of 5

Knee bends 10 repetitions

• Stand with your feet shoulder-width apart and your hands stretched out. .

• Lower yourself no more than 10cm by bending your knees.

• Come back up, and repeat.

10-minute cardio – exercise 1 of 4

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6-minute warm-up– exercise 5 of 5

Well done, you’ve done it!

Now you’re ready to work-out…

And one last thing…

Go to www.nhs.uk/fitness to find out more fun ways to get your recommended 150 minutes of

exercise each week.

Why not try another 10-minute home workout this week?

• 10-minute cardio workout

• 10-minute legs, bums and tums workout

Why not try one of thesehome workouts?