Midyear reset: Conquer the rainy day blues with this 10-minute cardio fix
Now that the rainy season has arrived, it’s common to feel a bit off—moods can shift, energy may dip, and staying consistent with healthy habits becomes more challenging. After making it through the first half of the year, you might be feeling the urge to hit reset—to boost your motivation, take better care of your well-being and finish the year feeling strong, grounded, and more like yourself.
Still, the thought of getting back into a fitness routine might feel overwhelming. You might be imagining long workouts, sore muscles, and the pressure to be “disciplined” again. But what if, in just 10 minutes, you could shift your mood, revive your energy, and reconnect with your body in a way that feels empowering, not exhausting?
This could be your chance to try a sustainable cardio workout you can do anytime, anywhere—even on a rainy day.
Whether you’re completely sedentary, recovering from a break or illness, a casual fitness-goer, or even a seasoned athlete feeling the weight of the rainy day blues, all you need is 10 minutes.
Just 10 minutes of intentional, heart-pumping movement can spark immediate change, and committing to a consistent and meaningful cardio routine can bring benefits that extend beyond what your body can measure alone.
Here’s how cardio transforms your whole self
1. It brings positive emotions and emotional freedom
Some of the happiest moments in my life are tied to movement. Whether dancing, crossing the finish line of a marathon, or leading others through a high-energy indoor cycling session, those workouts weren’t just exercise—they were a form of freedom. They reminded me what my body could do, how much joy it could produce, and how deeply movement could express what I was feeling inside.
When you move, you express. You communicate to the world through your body. Through movement, cardio becomes a space where stress disappears and positivity flows. This emotional release isn’t just “feel-good”—it’s essential for a long and fulfilling life. It plays a crucial role in preventing cardiovascular diseases by reducing inflammation and improving circulation.
2. It keeps you safe, strong, and confident
When you pair regular cardio with heart-healthy nutrition and stress management, you’re building a defense system against illness. Your heart and lungs get stronger. Your endurance grows, giving you the confidence to move through life without worries and hesitation.
3. It makes you more functional and productive
When your cardiovascular system is working well, everything feels easier: lifting groceries, completing chores, walking long distances, or exploring new places. You become more capable, more independent, and more willing to take on life’s demands. That great feeling leads to overall productivity.
How to make cardio part of your life starting today
You don’t need to wait for the perfect time, perfect weather, or perfect energy to begin. You need to start right where you are. Here’s how to bring cardio into your daily life without stress or guilt.
Step 1: Know your why
To move more, you need to connect with what matters to you. Ask yourself:
• What immediate benefits do I want? (Better mood? More energy? A clearer mind? Feeling more in control of my life?)
• What long-term results do I care about? (Avoiding illness? Living longer? Keeping up with my kids or grandkids? Being confident in my body?)
Write everything down and keep it visible.
If you have any health concerns, get a quick check-up before starting. Once cleared, choose a time of day that feels natural and energizing for you.
Step 2: Start small and build from there
Forget the pressure of hitting 150 minutes a week right away. Start where you are and stack your wins. Try this progression:
Week 1: Do at least 10 minutes of continuous cardio session 1-3x a day, 2-3 times a week. This can be just as simple as brisk walking or finding a simple dance video online. You should be able to feel that your heart rate is going up. You can also perform one session of the “10-Minute Rainy Day Cardio Fix” available via the QR code.
Week 2: Increase your usual continuous cardio routine to 15 to 20 minutes or increase to 3-4 days/week. Do 1-2 “10-Minute Rainy Day Cardio Fix” workout per week.
Ongoing progression: Stay consistent and/or add a bit more time. You can also start to mix in other workout types during the week like strength, core, and stretching. Your overall fitness improvement can lead to more intense forms of cardio, such as participating in running races, triathlons, and other competitive sports.
Step 3: Find a workout that feels like you
The best cardio workout is the one you enjoy and want to keep doing. Ask yourself:
• Do I enjoy dancing, walking, biking, or following along to music?
• Do I prefer working out solo, with a coach, or in a group?
• Am I more motivated by in-person classes, or do I perform better with online sessions?
Continue to stay consistent, and your body will thank you.
Step 4: Choose the right exercise coach for you
A great instructor can make all the difference. They don’t just teach—they inspire. Look for someone who matches your energy and helps you feel excited, safe, and seen. Sometimes it’s their music, their energy, or how they inspire you to believe in your strength.
The right coach doesn’t just push you—they help you discover what you’re truly capable of.
