Four easy moves to kick up your cardio

Jump squats

Lower into a wide-leg squat, back straight, knees in line with ankles. Engage lower ab muscles and jump, reaching arms overhead. Reset with feet shoulder-width apart and repeat. Do 10 to 12 reps.

Perfect your form: Reach hips back and push weight into heels in the squat.

Dial it down: Skip the jump; focus on the squats.

Amp it up: Do 5 pulses before each jump.

Plank rows

Start in plank, weights in hands, shoulders stacked above wrists. Lift elbow up and back in a row, keeping it close to your side. Repeat on opposite side. Do 10 reps.

Perfect your form: Avoid swaying from side to side. Try to keep torso and legs stable, hips parallel to floor.

Dial it down: Ditch the weights, or try from knees. u2028

Amp it up: Add a push-up between reps. Just make sure not to bend at wrists!

Walk and punch lunges

Stand in boxer’s stance with legs staggered, arms by face. In one smooth motion, step right foot into a lunge and punch left arm forward. Repeat on opposite side. Do 5 walking lunges with both legs, then turn and do 5 more.

Perfect your form: Keep knee in line with ankle.

Dial it down: Do walking lunges without the punches.

Amp it up: Hold light hand weights to add resistance to punches.

Open-arm leg raises

Stand with feet hip-width apart, weights in hands. Raise arms out in front to shoulder level, keeping a slight bend in your elbows. Push weights to side with control, keeping arms at shoulder level, while lifting 1 leg out. Do 6 to 8 reps. Repeat on opposite leg.

Perfect your form: Avoid letting arms drift above or below shoulders.

Dial it down: Reduce reps. u2028

Amp it up: Increase weight or do 2 more sets.

-Consulting trainer Dagmar Storek. For more 10-minute workouts click here.