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30-Minute Cardio and Strength Training Workout

If You Can't Get to the Gym, Do This 30-Minute Workout at Home — No Equipment Needed

Nov 19 2018

This workout has got it all, and it is no joke! It's fast-paced and intense, and even though it's just bodyweight moves (so you can do it anywhere), expect to get sweaty and be sore tomorrow. There's cardio to get your heart rate up and burn calories, combined with strength-training moves to tone and strengthen your butt, arms, legs, and abs.

All you need are 30 minutes, a small place to move around, and your own body. This is the perfect workout to do while travelling. Since it's just a half-hour long, it's easy to squeeze into your busy schedule.

30-Minute Bodyweight Cardio and Strength-Training Workout

Directions: Complete each exercise for 45 seconds, followed by a 15-second rest. Slow down the movements if your muscles start burning, but try not to stop until the 45 seconds are up (you got this!). At the end of the 30 minutes, there is a six-minute stretching routine to make you feel relaxed and ready to take on your day.

0:00-5:00 Cardio Do each exercise for 45 seconds, rest for 15
Jumping jack
Frogger
High knees
Burpee
Side skater
5:01-10:00 Butt Do each exercise for 45 seconds, rest for 15
Around-the-world squat hop
Squat with side leg lift
Squat jack
Single leg bridge
Elbow plank with donkey kick
10:01-15:00 Arms Do each exercise for 45 seconds, rest for 15
Triceps push-up
Dolphin dive
Up-down plank
Plank with bunny hop
Triceps dip
15:01-20:00 Legs Do each exercise for 45 seconds, rest for 15
Air squat
Alternating forward lunge
Wide squat with calf raise
Alternating side lunge
Side plank leg lift
20:01-25:00 Core Do each exercise for 45 seconds, rest for 15
V-sit
Forearm plank hip dips
Hip raise with leg extension
Seated Russian twist
Side plank dip
25:01-30:00 Cardio Do each exercise for 45 seconds, rest for 15
Ali shuffle
Lateral bunny hop
High knee skip
Plank jack
Mountain climber

Post-Workout Stretching Routine

30:00-36:00 Hold each for 30 seconds
Child's pose
Open revolved side angle (30 seconds per side)
Cobra
Butterfly
Seated straddle
Head to knee (30 seconds per side)
Half wheel
Happy baby
Lying spinal twist (30 seconds per side)


Keep reading to learn details on how to do each exercise.

Image Source: Getty / skynesher

Jumping Jacks

  • Jump your legs out as you bring your hands overhead, then jump back to standing.
  • Keep going for 45 seconds, then rest for 15.
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Frogger

  • Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor.
  • Jump your feet back to a plank.
  • Do as many reps as you can for 45 seconds, then take a 15-second rest.
Image Source: POPSUGAR Photography

High Knees

  • Run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
  • Pump your arms to warm up your upper body.
  • Do high knees for 45 seconds. Rest for 15.
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Burpees

  • Lower into a crouching squat with your hands on the floor.
  • Do a squat thrust by jumping your feet back into a plank position.
  • Do one basic push-up, bending the elbows and then straightening back to a plank.
  • Jump the feet forward to the hands, and come into a squat.
  • Do an explosive jump straight up, getting as much height as you can.
  • Do 45 seconds of burpees. Rest for 15.
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Side Skaters

  • Start in a small squat.
  • Jump sideways to the left, landing on your left leg.
  • Bring your right leg behind to your left ankle, and don't let it touch the floor.
  • Reverse direction by jumping to the right with your right leg. This completes one rep.
  • Complete as many reps as you can for 45 seconds, then take a 15-second rest.
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Around-the-World Squat Hop

  • Before you start this move, visualize a large square on the floor where you're standing in the bottom right corner, feet hip-distance apart.
  • Keeping weight in the heels, bend the knees and squat down. Take a huge jump forward to the top right corner of that imaginary square, landing quietly back into a squat.
  • Keep going around the square, jumping to the left, jumping back behind you, and jumping to the right. Now you're back where you started.
  • Repeat but reverse the direction. Perform as many jumps as you can for 45 seconds, then rest for 15.
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Squat With Side-Leg Lift

  • Stand with your feet shoulder-width distance apart, feet parallel. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor, keeping your weight back in your heels.
  • Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
  • This counts as one rep.
  • Keep alternating sides for 45 seconds. Take a 15-second break.
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Squat Jack

  • Stand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a "goal post" position with elbows bent and close to your thighs.
  • Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
  • This counts as one rep.
  • Keep going for 45 seconds, then rest for 15.
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Single Leg Bridge

  • Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg toward the ceiling.
  • Pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
  • Slowly lower your body to the floor to complete the rep.
  • Keep going for 45 seconds, switching sides halfway through (at 22 seconds). Rest for 15 seconds.
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Elbow Plank Donkey Kick

  • Begin in an elbow plank with your elbows directly under your shoulders, abs engaged toward the spine. Don't let the pelvis sag down or pop up.
  • Lift your right leg off the ground, bending your knee so the sole of your foot is facing the ceiling. Don't let your pelvis twist.
  • Press your right heel toward the ceiling as high as you can. The motion will not be huge, but concentrated on the booty and hamstring.
  • Lower the bent leg slightly to complete the rep.
  • Keep going for 45 seconds, switching sides halfway through (at 22 seconds). Take a 15-second rest.
Image Source: POPSUGAR Photography

Triceps Push-Up

  • Start in a plank position with your arms and legs straight, shoulders above the wrists.
  • Keeping your upper arms parallel, bend your elbows lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage.
  • Straighten the arms to complete the rep. Rest your knees on the floor if you need to.
  • Do as many push-ups as you can in 45 seconds. Take a 15-second rest.
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Dolphin Dive

  • Begin in Quarter Dog with the forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Tilt your tailbone up slightly to feel a stretch in your lower back.
  • With fingers spread wide, take a deep breath in, and as you exhale, dive forward, lowering the chin so it's barely touching the floor in front of the fingertips. The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
  • Inhale and press back to Quarter Dog.
  • Keep going for 45 second, then rest for 15.
Image Source: POPSUGAR Photography / Louisa Larson

Up-and-Down Plank

  • Come into a plank position with your arms and legs straight. Your hands should be underneath your shoulders and your feet hips-width distance apart.
  • Keep your torso parallel to the floor, and lower your right forearm to the mat and then the left, coming into elbow plank.
  • Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position. This completes one push-up walk.
  • Repeat the up-down plank starting with the left forearm, and keep alternating for 45 seconds. Rest for 15.
Image Source: POPSUGAR Photography

Plank With Bunny Hop

  • Begin in a plank position with the feet together.
  • Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
  • Jump your feet back to plank to complete one rep.
  • Repeat on the other side, and continue alternating sides for 45 seconds. Rest for 15.
Image Source: POPSUGAR Studios

Triceps Dips

  • Sit on the ground with your knees bent and your hands behind you with fingertips pointed toward your butt. Lift your pelvis off the ground, straighten your elbows, and shift your weight back so your shoulders are directly over your hands.
  • Slowly bend your elbows to lower your pelvis toward the floor, then press into the floor to straighten, but not lock, your elbows. This completes one rep.
  • Do as many dips as you can for 45 seconds. Take a 15-second rest.
Image Source: POPSUGAR Photography

Air Squat

  • Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward. Bring your hands together in front of your chest.
  • Keeping weight in your heels, sit back into a deep squat. Make sure your knees do not go beyond your toes or roll in or out of alignment. Keep your abs engaged as you squat.
  • Deepen your abdominal engagement as you press through your heels to return to standing, completing one rep.
  • Do as many air squats as you can for 45 seconds. Rest for 15.
Image Source: POPSUGAR Studios

Alternating Forward Lunge

  • Stand tall with your feet hip-width distance apart. Bend the elbows at your sides or rest your hands on the hips.
  • Step forward with the right foot, lowering your hips until both knees are bent at about a 90-degree angle. Keep the front knee directly above the ankle and lower the left knee to just above the floor.
  • Keep the weight in your heels as you push back to the starting position.
  • Repeat stepping with the left foot this time, completing one rep.
  • Keep alternating for 45 seconds, then take a 15-second rest.
Image Source: POPSUGAR Photography

Wide Squat With Calf Raise

  • Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest and squat down so your thighs are parallel with the floor, knees over the ankles.
  • Pulse the hips up and down. With each pulse, raise the right heel, then lower the heel. Raise the left heel, then lower the heel.
  • Keep alternating heel raises for 45 seconds. Rest for 15.
Image Source: POPSUGAR Photography

Alternating Side Lunge

  • Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge with your left fingers touching your right foot. Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
  • Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
  • Keep alternating for 45 seconds. Rest for 15.
Image Source: POPSUGAR Photography

Side Plank Leg Lift

  • Come into a side elbow plank on the right side with your flexed feet stacked. Rest your top hand on your upper hip or extend it into the air.
  • Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip.
  • Then slowly lower it back to your bottom leg to complete the rep.
  • Keep going for 45 seconds, switching sides halfway through (at 22 seconds). Take a 15-second rest.
Image Source: POPSUGAR Photography

V-Sits

  • Lie on your back and reach your arms rigidly to your side, off the floor. Lift your legs off the floor, and point them so they are at about a 45-degree angle. Lift your head so your shoulders are off the floor as well.
  • When you're ready to begin, lift your upper torso off the floor, and bend your knees. You can lean back to make this move harder or come up more to make it easier.
  • Slowly lower your upper body back down to the floor, straightening out your legs as you do so. Stop when your back is on the floor, but not your head, shoulders, or legs.
  • This completes one rep.
  • Do as many v-sits as you can for 45 seconds, then take a 15-second rest.
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Hip Raise With Leg Extension

  • Lie on your back. Rest your hands by your sides, palms facing down, or place your hands underneath your butt for a little leverage.
  • Extend both legs out so they are a few inches above the ground. Draw your lower abs in, pressing your lower back into the floor.
  • In one fluid motion, bend the knees into the chest, press the hips up as high as you can, lower your hips to the floor, and extend the legs straight out.
  • This completes one rep.
  • Do as many reps as you can in 45 seconds, then rest for 15 seconds.
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Seated Russian Twist

  • Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
  • Reach your arms out in front of you, and twist your torso to the right, then to the left, repeating for 45 seconds. Lower your heels to the ground if you need to.
  • Rest for 15 seconds.
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Side Plank Dips

  • Begin in a side elbow plank on your right side with straight legs and your feet stacked.
  • Inhale and lower your pelvis to the floor, so your right hip hovers just off the floor. Exhale and press up through your right waist to lift your pelvis and return to side plank.
  • This completes one rep.
  • Do as many reps as you can in 45 seconds, switching to the other side halfway through (at 22 seconds). Rest for 15 seconds.
Image Source: POPSUGAR Studios

Ali Shuffle

  • Keeping your weight on the balls of your feet, scissor your legs front and back.
  • This is quick footwork, and it should be light and fast. Pump your arms to keep the speed of the feet up in tempo.
  • Keep going for 45 seconds, then rest for 15.
Image Source: POPSUGAR Photography / Benjamin Stone

Lateral Bunny Hop

  • Make small jumps side to side as if you are jumping over an invisible line.
  • Keep your legs as close together as possible, and swing your arms to help you jump.
  • Do as many hops as you can in 45 seconds, then rest for 15 seconds.
Image Source: POPSUGAR Photography

High-Knee Skips

  • Skip in place by hopping on your right leg while bringing the left knee up toward your chest. Engage your abs as the knee comes toward your chest.
  • Switch legs, and keep skipping while pumping your arms.
  • Do as many reps as you can in 45 seconds, then rest for 15 seconds.
Image Source: POPSUGAR Photography

Plank Jack

  • Start in a traditional plank — shoulders over hands and weight in your toes.
  • With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
  • Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
  • Continue for 45 seconds. Rest for 15.
Image Source: POPSUGAR Photography / Benjamin Stone

Mountain Climbers

  • Start in a traditional plank — shoulders over hands and weight in your toes.
  • With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
  • Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
  • Continue for 45 seconds. Rest for 15.
Image Source: POPSUGAR Photography

To Stretch: Child's Pose

  • Kneel on the floor with your knees hips-width distance apart, and your big toes touching behind you. Take a deep breath in and, as you exhale, lie your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
  • Rest your arms beside your legs, with palms facing up, or try extending your arms out in front of you.
  • Stay here for 30 seconds.
Image Source: POPSUGAR Photography / Louisa Larson

To Stretch: Open Revolved Side Angle

  • From Child's Pose, come into a low lunge with the right foot forward.
  • Lower your left palm to the floor beside your right foot.
  • Exhale to reach your right arm behind you, opening your palm toward the ceiling. Really lean your weight into the left hand and allow your right shoulder to drift back as much as possible to deepen the stretch.
  • Hold this position for 30 seconds and then repeat on the other side or another 30.
Image Source: POPSUGAR Photography / Louisa Larson

To Stretch: Cobra Pose

  • From Open Revolved Side Angle, lie on your belly with your legs hips-width distance apart. Extend your arms straight out in front of you.
  • As you lift your head up off the ground, begin to slowly walk your hands in, keeping your hips and thighs on the ground, but gently arching your lower back. Walk them in as far as you can, keeping your elbows slightly bent.
  • Actively relax, keeping your gaze forward or lowering your head back between your shoulder blades. Stay here for 30 seconds, opening through the chest and abs, and then lower your torso back to the mat.
Image Source: POPSUGAR Photography / Louisa Larson

To Stretch: Seated Straddle

  • From Butterfly, extend your legs out wide. Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.
  • Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you fold forward at your waist, sliding your hands down your legs or on the floor in front of your head.
  • Go down as far as you need to feel a stretch in your hamstrings and inner thighs, but you don't want to feel pain.
  • Enjoy this stretch for 30 seconds.
Image Source: POPSUGAR Photography / Louisa Larson

To Stretch: Head to Knee

  • From Seated Straddle, bend your right knee, and place the sole of your foot against your left inner thigh, pulling your heel as close to your body as you can.
  • Stay folded over your left leg. Rest your hands on the floor on either side of your leg, on your shin, or wrap your hands around your left foot.
  • Stay here for 30 seconds, then do the other side for another 30.
Image Source: POPSUGAR Photography / Louisa Larson

To Stretch: Half Wheel

  • From Head to Knee, sit up and lie on your back.
  • Bend both knees, and plant the soles of the feet on the mat directly under the knees. Try to keep the feet parallel.
  • Interlace the hands in a double fist, and gently rock the upper torso from side to side to bring the shoulder blades closer together.
  • Actively press into the feet and head to lift the pelvis, holding here for 30 seconds.
Image Source: POPSUGAR Photography / Louisa Larson

To Stretch: Happy Baby Pose

  • From Half Wheel, release your hips to the floor.
  • Bend both knees and hold onto the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
  • Gently use your upper-body strength to equally press both knees to the floor below your armpits.
  • Enjoy this stretch for 30 seconds.
Image Source: POPSUGAR Photography / Louisa Larson

To Stretch: Lying Spinal Twist

  • From Happy Baby Pose, bring the knees together.
  • Extend your arms out wide.
  • Slowly lower both knees to the left. Rest them on the ground and turn your head to the right.
  • Hold here for 30 seconds, feeling your spine lengthen and twist. You may even hear some "cracks."
  • Use your abs to lift your knees back to centre. Slowly lower both knees to the right, and look over your left shoulder.
  • After 30 seconds, release.
Image Source: POPSUGAR Photography / Louisa Larson

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