30 minute cardio workout to burn calories fast without equipment. Burn a lot of calories with this fat burning cardio workout you can do at home.
Calorie Burn: 234 - 390
Workout Duration: 30 Minutes
Workout Type: weight loss
Exercise Frequency: 4 Days a Week
Body Focus: Lower Body
CARDIO WARM-UP
1
High Knee Run + Kick
50 seconds
2
Pectoral Flys + Side Step
50 seconds
3
High punch
50 seconds
4
Side step + Leg rotation
50 seconds
WORKOUT
Rest: 15 seconds
5
Jumping Jack
45 seconds
Rest: 15 seconds
6
Walking with Hands
45 seconds
Rest: 15 seconds
7
Side Step + Butt Kick
45 seconds
Rest: 15 seconds
8
Jump Jump Front Punch
45 seconds
Rest: 15 seconds
9
High Knee Run
45 seconds
Rest: 15 seconds
10
Power Jack
80 seconds
Rest: 15 seconds
11
Bicycle
45 seconds
Rest: 15 seconds
12
Side Lunges with jump
45 seconds
Water Break 15 seconds
Rest: 10 seconds
13
Climbing plank touching the ground
45 seconds
Rest: 15 seconds
14
Jumping Jacks + Lateral Punch
23 seconds - Left
23 seconds - Right
Rest: 15 seconds
15
One-Leg Hops
23 seconds - Left
23 seconds - Right
Rest: 15 seconds
16
Standing full side crunch + side kick
23 seconds - Left
23 seconds - Right
Rest: 15 seconds
17
Rear Lunges + Twist
45 seconds
Rest: 15 seconds
18
High Plank Open and Close Legs with jump
45 seconds
Rest: 15 seconds
19
Half Squat + lateral punch
80 seconds
Rest: 15 seconds
20
Butt Kick Run
45 seconds
Water Break 15 seconds
Rest: 15 seconds
21
Alternating Jumping Lunges
45 seconds
Rest: 15 seconds
22
Sumo squat touching the ground
45 seconds
Rest: 15 seconds
23
Jumping cross crunch
45 seconds
Rest: 15 seconds
24
Side lunges without step
23 seconds - Left
23 seconds - Right
Rest: 15 seconds
25
Jump + leg rotation
45 seconds
Water Break 15 seconds
COOL DOWN
Rest: 6 seconds
26
Hamstring and glutes stretch
25 seconds - Left
25 seconds - Right
Rest: 6 seconds
27
Quad Stretch
25 seconds - Left
25 seconds - Right
Rest: 6 seconds
28
Arms and Chest Stretches
50 seconds
Rest: 6 seconds
29
Arms, Shoulders and Dorsal Stretches
25 seconds