30 Minute Cardio Workout With Weights

Fat burning cardio workout with weights at home. Grab a pair of dumbbells and get ready to burn calories with this 30 minute cardio workout.

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Workout Info

Calorie Burn: 211 - 351

Workout Duration: 27 Minutes

Workout Type: fitness usa

Exercise Frequency: 4 Days a Week

Workout Routine Snippet

  1. High knee run + Front punch - 30 seconds
  2. Side Lunges with Raised Leg - 15 seconds - Left 15 seconds - Right
  3. Standing Crunch with Outstretched Leg - 30 seconds
  4. Rear Lunges + Wide Rows - 30 seconds
  5. Alternate Side Lunge Touching The Ground - 30 seconds
  6. Squat - 30 seconds
  7. Rear Lunges - 30 seconds
  8. Jump Jump + High punch - 30 seconds
  9. Jump Jump Squat - 30 seconds
  10. Rest: 10 seconds
  11. Rear lunges + Lateral shoulder raises - 45 seconds
  12. Rest: 20 seconds
  13. Dumbbell Squat and Lateral Punch - 45 seconds
  14. Rest: 20 seconds
  15. Dumbbell Sumo Squat + High Punch - 45 seconds
  16. Rest: 20 seconds
  17. - 45 seconds
  18. Rest: 20 seconds
  19. Dumbbell Squat And Lateral Punch + Squat And Side Knee Kick - 23 seconds - Left 23 seconds - Right
  20. Rest: 20 seconds
  21. Dumbbell Rear lunges + Knee kick - 23 seconds - Left 23 seconds - Right
  22. Rest: 20 seconds
  23. Squat + Front Raises - 45 seconds
  24. Water Break 10 seconds
  25. Rest: 20 seconds
  26. Squat + Lateral Shoulder Raises - 45 seconds
  27. Rest: 20 seconds
  28. Dumbbell Floor Press + Butt Lift - 45 seconds
  29. Rest: 20 seconds
  30. Dumbbell Twist on the ground + Lateral punch - 45 seconds
  31. Rest: 20 seconds
  32. Dumbbell Crunch + Lateral punch - 45 seconds
  33. Rest: 20 seconds
  34. Dumbbell Flys + Butt Lift - 45 seconds
  35. Rest: 20 seconds
  36. Push Up With Open Arms - 45 seconds
  37. Rest: 15 seconds
  38. Forward jump squat + backward jump squat - 45 seconds
  39. Rest: 15 seconds
  40. High Plank Open and Close Legs with jump - 45 seconds
  41. Rest: 15 seconds
  42. Push up with open arms with knees on the ground - 45 seconds
  43. Rest: 15 seconds
  44. Low Plank with Raised Leg - 23 seconds - Left 23 seconds - Right
  45. Water Break 10 seconds
  46. Rest: 10 seconds
  47. Iliopsoas stretch - 10 seconds - Left 10 seconds - Right
  48. Rest: 5 seconds
  49. Pectoral stretch hands on glutes - 20 seconds
  50. Rest: 5 seconds
  51. Arms, Shoulders and Dorsal Stretches - 20 seconds
  52. Rest: 5 seconds
  53. Deltoid stretch - 20 seconds - Left 20 seconds - Right
  54. Rest: 5 seconds
  55. Triceps Stretch - 20 seconds - Left 20 seconds - Right
  56. Rest: 5 seconds
  57. Quad Stretch - 20 seconds - Left 20 seconds - Right

Step by Step Exercise Routine

CARDIO WARM UP

1 High knee run + Front punch 30 seconds

2 Side Lunges with Raised Leg 15 seconds - Left 15 seconds - Right

3 Standing Crunch with Outstretched Leg 30 seconds

4 Rear Lunges + Wide Rows 30 seconds

5 Alternate Side Lunge Touching The Ground 30 seconds

6 Squat 30 seconds

7 Rear Lunges 30 seconds

8 Jump Jump + High punch 30 seconds

9 Jump Jump Squat 30 seconds

WORKOUT

Rest: 10 seconds

10 Rear lunges + Lateral shoulder raises 45 seconds

Rest: 20 seconds

11 Dumbbell Squat and Lateral Punch 45 seconds

Rest: 20 seconds

12 Dumbbell Sumo Squat + High Punch 45 seconds

Rest: 20 seconds

13 45 seconds

Rest: 20 seconds

14 Dumbbell Squat And Lateral Punch + Squat And Side Knee Kick 23 seconds - Left 23 seconds - Right

Rest: 20 seconds

15 Dumbbell Rear lunges + Knee kick 23 seconds - Left 23 seconds - Right

Rest: 20 seconds

16 Squat + Front Raises 45 seconds

Water Break 10 seconds

Rest: 20 seconds

17 Squat + Lateral Shoulder Raises 45 seconds

Rest: 20 seconds

18 Dumbbell Floor Press + Butt Lift 45 seconds

Rest: 20 seconds

19 Dumbbell Twist on the ground + Lateral punch 45 seconds

Rest: 20 seconds

20 Dumbbell Crunch + Lateral punch 45 seconds

Rest: 20 seconds

21 Dumbbell Flys + Butt Lift 45 seconds

Rest: 20 seconds

22 Push Up With Open Arms 45 seconds

HIIT

Rest: 15 seconds

23 Forward jump squat + backward jump squat 45 seconds

Rest: 15 seconds

24 High Plank Open and Close Legs with jump 45 seconds

Rest: 15 seconds

25 Push up with open arms with knees on the ground 45 seconds

Rest: 15 seconds

26 Low Plank with Raised Leg 23 seconds - Left 23 seconds - Right

Water Break 10 seconds

COOL DOWN

Rest: 10 seconds

27 Iliopsoas stretch 10 seconds - Left 10 seconds - Right

Rest: 5 seconds

28 Pectoral stretch hands on glutes 20 seconds

Rest: 5 seconds

29 Arms, Shoulders and Dorsal Stretches 20 seconds

Rest: 5 seconds

30 Deltoid stretch 20 seconds - Left 20 seconds - Right

Rest: 5 seconds

31 Triceps Stretch 20 seconds - Left 20 seconds - Right

Rest: 5 seconds

32 Quad Stretch 20 seconds - Left 20 seconds - Right