30 Minute Cardio Workout at Home

30 minute cardio workout at home

This quick cardio workouts at home, will blast up to 350 calories in just under 30 minutes, and you’ll build strength while you are at it. Do this routine just 3 times a week.

30 minute cardio workout at home

30 minute cardio workout at homeWorkout instructions:

Jumping Jacks

You can do a jumping jack almost anywhere. To do a jumping jack, stand with your arms hip-width apart at your sides. The palms are facing you. Then jump up and spread your legs sideways until they are shoulder-width apart. At the same time, stretch your arms out to your sides until your hands touch above your head. Jump back to starting position. You can increase the intensity of the exercise by jumping higher or faster.

Wall Sit

Hold the wall sit position for 30 secs to 1 minute and, as you get more advance, hold for longer periods of time. You can also increase the challenge by holding a weight in your hands, the heavier the weight the a lot your legs will work, or you are able to lift one leg and do one legged wall sits.


Burpees are an advanced exercise that is very popular and part of the standard repertoire of bodyweight training. Burpees are not only a very effective cardio workout, they also work your glutes, legs, triceps, chest and abs. It is an exercise that uses your whole body and gets you fit all over.

To do a classic burpee, stand with your feet hip width apart. Then squat down deep and support yourself on the floor with your hands in front of your feet, shoulder width apart. Now comes something that usually takes a lot of practice and overcoming. From this position you have to jump into a push-up position and then do a push-up. When your arms are straight again in the push-up position, jump your feet forward so that you are squatting again. The exercise ends with a straight jump up.

High Knees

Open your chest and keep your knees loose. Support your back by keeping your core taut and landing slowly on the balls of your feet. Breathe deeply and as naturally as possible, with a smooth and steady rhythm.


This is a classic abdominal exercise. To work the straight abdominals, lie on the floor with your knees bent during the crunch, keep your arms crossed behind your head and straighten your torso towards your knees. You can vary the exercise by alternately bending one knee and the other during the side crunch. This is a great way to work the obliques.


When it comes to working the legs and glutes, squats are a must. Stand with your feet shoulder width apart. Bend down as if sitting in an imaginary chair. You can adapt this exercise to your level of fitness by using dumbbells or a barbell with different weights. A variation of the squat is the sumo squat, which works the inner thighs. To do this, place your legs wide apart and bend down until your thighs are horizontal to the floor.

Push up

Start on your knees, hands placed vertically under your shoulders, fingers pointing forward, back straight, head facing forward in extension of your spine. Now stretch your legs. Keep your elbows pointing backwards. Avoid arching your back and don’t raise your bottom. Bend your arms slowly in the beginning. If your arms are already well trained and you have mastered the basic push-up.

Stay hydrated. Drink plenty of water before exercise. Your body needs the water to help your muscles work and also to help you sweat. If you are dehydrated before you start, just think how you will feel afterwards!

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