10 minute AMRAP
Aerobic Flush
Cardio capacity · Engine Room · intensity 3 of 5
The workout
As many rounds as possible in 10 minutes of:
- 15 Air Squats
- 30 Jumping Jacks
Overview
Aerobic Flush is 15 air squats and 30 jumping jacks. The work moves through the quads and the full body instead of sitting on one muscle.
Muscles worked
Full body
Quads
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: Moderate
- Oxidative: High
- Neuromuscular: Low
Training effect
Immediate demand
10 minutes, intensity 3 of 5. Today the limiter is 30 jumping jacks.
Intended stimulus
The same capacity work, with movements you can repeat for the whole clock. On this workout that is 15 air squats and 30 jumping jacks.
Repeated practice
Repeat the same workout and compare the score. What can change over weeks is how long that pace lasts. One time through does not produce that change.
Body-composition context
Body weight changes with the rest of how you eat and train. This workout is one piece of work on one day.
Expected feel
30 jumping jacks is where the round gets hard. The other movements still have to be finished after it.
Pacing
A pure cardiovascular flush. Move continuously without breaking.
30 jumping jacks is where the round gets long. That set is where a planned break belongs. If that set falls apart, shorten the air squats on the next round rather than rushing it.
The movements
Air Squats
Let gravity do the work on the way down. Pull yourself into the bottom quickly, then explode up. Use your arms for rhythm.
What not to do. Cutting the depth once the legs burn, so the hip crease stops above the knee.
Jumping Jacks
Use this movement for active recovery. When paired with burpees or mountain climbers, the jumping jack is your opportunity to catch your breath.
What not to do. Bending the elbows so the hands never meet overhead.
Why these movements
The work moves through the quads and the full body instead of sitting on one muscle.
Scaling
Keep the round short enough to repeat. Drop reps so you can stay moving, rather than resting the round into a different workout.
Air Squats
- To a seat. Squat to a chair or box and stand back up. Lower the seat as you improve.
- Hold a support. Hands on a doorframe or chair back to sit deeper than balance allows alone.
- Shorter range. Go only as deep as you can control, and stop before the heels lift.
Jumping Jacks
- Low impact. Keep one foot down throughout — march the pattern instead of running it.
- Slower cadence. Same movement, fewer beats per minute. Cadence is the dial, not the shape.
Mistakes and who it is for
- Opening the air squats at a sprint makes the jumping jacks the piece that falls apart.
- Resting until you feel fresh between movements removes the point of keeping them in one round.
- Letting 30 jumping jacks fail before you break it is how the next round gets longer.
Suited to someone who wants 10 minutes through Air Squats, Jumping Jacks.
Scoring and progression
Work through the movements in the order listed, then start the next round. Your score is the number of complete rounds plus any reps of the round you were partway through when the clock hit zero — written as rounds plus reps, so seven full rounds and twelve reps is7+12.
Progression is repeating this workout and comparing that score. The page does not promise a change from one time through.
Related workouts
- Aerobic Threshold
Same quads, longer clock
- Endurance Protocol
Same quads, longer clock
- Steady Altitude
Same quads, longer clock
Run it with friends
Aerobic Flush runs on a shared countdown: share a rally link, everyone gets the same 10-minute clock, and the leaderboard updates as people log rounds.