The 5-10-5 cardio challenge is a great option for those looking to burn calories and test their agility during a cardio workout. This drill, also called the “5-10-5 shuttle run,” can enhance speed, coordination, athleticism, and overall fitness level. Incorporating this exercise into your routine can refresh a standard cardio regimen and push your body to new limits.
We spoke with a fitness expert who breaks down everything you should know about the 5-10-5 cardio challenge and how to get started.
What Is the 5-10-5 Cardio Challenge?
“The 5-10-5 cardio challenge, also known as the pro agility shuttle drill, involves quick changes in direction to test and improve agility,” explains Dr. Chris Mohr, fitness and nutrition advisor at Fortune Recommends. “Start by positioning yourself in the center of a 10-yard area. Sprint 5 yards to your right, touch the line, then speed 10 yards to your left, touch that line, and finally dash back 5 yards to where you began.”
This cardio drill mimics quick movements and changes in direction, which are common in daily activities or sports like football.
The Benefits of Agility Training
Agility training has many benefits for overall fitness and body health. It helps improve reflexes and balance and increases body awareness.
“It forces you to change directions quickly, which helps [improve] neuromuscular coordination, cardiovascular health, and metabolic rate,” Dr. Mohr adds. “The drill is beneficial for boosting agility, improving joint health, and reducing injury risks.”
How the 5-10-5 Challenge Compares To Other Forms of Cardio in Terms of Agility
According to Dr. Mohr, cycling and running are mostly linear forms of cardio exercise, while the 5-10-5 challenge features multidirectional movements and fast decision-making. “This makes it helpful for improving agility, coordination, and speed,” Dr. Mohr explains. “Integrating the 5-10-5 challenge with other cardio exercises can create a well-rounded fitness regimen that significantly improves these key physical attributes.”
Alexa Mellardo
Alexa is the Mind + Body Deputy Editor of Eat This, Not That!, overseeing the M+B channel and delivering compelling fitness, wellness, and self-care topics to readers. Read more about Alexa
