Cardiovascular endurance is one of the four pillars of fitness (along with muscular strength, muscular endurance, and flexibility), and definitely an important one! With good cardio conditioning, you can run, jump, and play without tiring. To be truly fit, you need to pay attention to your cardiovascular endurance–the best way to do so is with cardio workouts.
But who has time for an hour of solid cardio at the gym? For most of us, cardio is something we try to fit into our busy day, around our duties at work and home. Thankfully, you don’t need weights to get in an awesome cardio workout. You can do cardio with nothing more than the shoes on your feet and half an hour of spare time.
Below, we’ve prepared a list of 10 awesomely simple 30-minute cardio workouts to try at home. They’re designed to help you burn upwards of 350 calories in the half hour, with some coming closer to 500 or 600 thanks to their high intensity. With these 10 workouts, you can get in AMAZING shape from the comfort of your own house.
1. The All-in-One
This workout is more than just cardio, but it’s an aerobic workout that hits the muscles of your upper body, core, and lower body effectively. If you’re missing out on your resistance training session thanks to a busy day, do this 30-minute workout to shred muscles and burn calories! Don’t forget about a light dumbbell set, you can get it for best price here.
The Workout:
- Stretch for 5 minutes to warm up.
- Jumping jacks for 60 seconds
- Rest for 30 seconds
- Side lunges for 60 seconds
- Rest for 30 seconds
- Dancing squats for 60 seconds
- Rest for 30 seconds
- Arm circles for 90 seconds–30 seconds small circles, 30 seconds medium circles, and 30 seconds large circles
- Rest for 30 seconds
- Line hops for 60 seconds
- Rest for 30 seconds
- Bridge for 60 seconds
- Rest for 30 seconds
- Run fast in place for 60 seconds
- Rest for 30 seconds
- Superman/Banana for 60 seconds
- Rest for 30 seconds
- Jump rope for 120 seconds
- Rest for 30 seconds
- Crunches for 60 seconds
- Rest for 30 seconds
- Jumping jacks for 120 seconds
- Finish with some light stretching
A simple workout, but a highly effective one!
2. Sprint Session
Looking to push your body to the limits of its endurance and burn some serious calories? This is the workout to try at home or at the track, trail, or park!
The Workout:
- Spend the first five minutes walking at a slow pace (3.5 MPH) to warm up
- Walk/jog at a slow pace (less than 4MPH) for 90 seconds
- Sprint at top speed (between 8 and 10 MPH) for 30 seconds
- Repeat until exhausted (at least 20 minutes)
- Finish the workout with 5 minutes of slow paced walking and stretching
A simple workout to follow, but one that will yield amazing results. The fat- and calorie-burning will continue for up to 2 hours after you finish the workout.
3. Swimming Pool Training
If you’ve got a pool in your backyard, why not take advantage of it and get in a killer workout? This training session will hit all of the muscles in your body beautifully, push your lungs and heart to the limits of their endurance, and burn a lot of calories.
The Workout:
- Spend 2 – 3 minutes OUTSIDE the pool stretching your entire body.
- Warm up with 1 or 2 laps at a slow pace to continue the warm up.
- For 2 minutes, swim at a steady pace–either breast stroke or a slow crawl
- For 30 seconds, swim as fast as you can, using the crawl as your preferred stroke.
- For 2 minutes, slow the pace down again, and keep your stroke steady.
- For 30 seconds, swim as fast as you can, doing the Butterfly stroke
- Repeat this cycle three more times (for a total of 20 minutes of swimming)
- Cool down with a few minutes of slow-pace swimming, stretching and relaxing.
Definitely, a way to make your afternoon swim one heck of a workout!
4. Stairmaster Killer
Got a Stairmaster in your home gym? Say goodbye to that slow, steady climb that only burns a few hundred calories in an hour, and take the pace UP a notch to torch fat and shred those lower body muscles.
The Workout:
- For the first 5 minutes, start with a mild warm-up at a very low intensity and speed.
- For 2 minutes, turn the intensity up to 40%. If you have dumbbells, grip them by your sides.
- For 3 minutes, turn the intensity up to 45 or 50%. Keep the dumbbells by your sides.
- For 2 minutes, turn the intensity up to 55%, with the dumbbells held at a half-curl (90-degree angle).
- For 3 minutes, turn the intensity up to 60%, with the dumbbells at your sides.
- For 2 minutes, turn the intensity up to 70%, and hold the dumbbells extended over your head.
- For 3 minutes, turn the intensity up to 75%, with the dumbbells by your sides.
- For 2 minutes, turn the intensity down to 65%, and perform bicep curls with the dumbbells.
- For 3 minutes, turn the intensity down to 60%, letting the dumbells hang by your sides.
- Finish with 5 minutes of 15 to 35% intensity to cool down.
A great way to mix in a simple arms workout with your awesome Stairmaster training session.
5. Bodyweight HIIT Circuit
This circuit is NOT for the faint of heart! It mixes bodyweight training exercises with quarter-mile sprints, setting a punishing pace that will push you to the limits of your endurance. The day you can complete it, however, is the day that you will be in AMAZING shape.
The Workout:
- Spend the first five minutes stretching your legs and core. This workout is going to hurt!
- Sprint or run ¼ mile (400 meters) as fast as you can.
- Perform 2 sets of 15 push-ups, with 60 seconds of rest between sets.
- Sprint or run ¼ mile (400 meters) as fast as you can.
- Perform 2 sets of 10 falling push-ups. Start in a kneeling position and fall forward, catch yourself, drop into a push-up, and push off your hands back up to the kneeling position. Rest for 60 seconds between sets.
- Sprint or run ¼ mile (400 meters) as fast as you can.
- Jump rope for 120 seconds. Make sure to mix in one-leg hops, double jumps, and alternating feet.
- Sprint or run ¼ mile (400 meters) as fast as you can.
- Perform 1 set of Floor Jacks to give your core a killer workout.
- Finish the workout with 5 minutes of walking, stretching, and a simple cool-down.
Not an easy workout, but one that will yield some pretty awesome results as you push your body!
6. Cycling HIIT Circuit
If you’re the kind of person who enjoys the great outdoors, this is the workout for you! It simulates the sort of workout you’d get on a mountain trail or the city streets, but from the comfort of your own home on your stationary bike. This is as intense as any spinning class!
The Workout:
- Spend the first five minutes cycling at a slow pace. You need to warm up, as you’re going to push your legs hard!
- For 5 minutes, turn the incline up to 30%, and cycle at a moderate pace while seated.
- For 60 seconds, turn the incline down to 10%, and cycle at the fastest possible pace, cycling in a standing position.
- For 60 seconds, turn the incline up to 15%, but cycle at a steady pace to recover after your sprint.
- For 2 minutes, turn the incline up to 40%, and cycle at a steady pace while sitting down.
- For 60 seconds, turn the incline up to 50%, and cycle in a standing position at a steady pace.
- For 60 seconds, turn the incline down to 25% and cycle at top speed while sitting down.
- For 60 seconds, turn the incline up to 30%, but cycle at a steady pace while sitting down.
- For 3 minutes, turn the incline up to 60% and cycle at a steady pace while seated.
- For 60 seconds, turn the incline up to 70%, and cycle at a steady pace while standing up.
- For 60 seconds, turn the incline down to 30% and cycle at top speed while sitting down.
- For 60 seconds, turn the incline up to 35% and cycle at a steady pace while seated.
- For 2 minutes, turn the incline up to 65% and alternate between 30-second intervals of cycling seated and standing.
- For 60 seconds, turn the incline down to 30% and cycle at top speed while sitting down.
- Spend the last 4 minutes cycling at low intensity and sitting down to recover from the workout.
A great cycling workout, one that will have you are sweating and burning calories like a BOSS!
7. Outdoor Cycling Ride
Want a slightly easier cycling workout, one without all the complicated intervals? This workout is simpler than the one above, but it’s no less punishing on your body. Best of all, you can do it in the great outdoors. Definitely, one to mix into your monthly cardio workout list!
The Workout:
- Spend the first five minutes warming up, cycling at a slow pace
- For 5 minutes, cycle uphill at a slow pace.
- For 60 seconds, stand in your saddle and cycle as fast as you can.
- For 3 minutes, lower the gears until you have to work hard to pedal.
- For 60 seconds, cycle as fast as you can while sitting down.
- Repeat this circuit once more.
- Finish with 5 minutes of steady pace cycling–fast enough that you feel the burn, but not so fast that you’re breathing hard.
Great for a mountain trail, park, or city streets.
8. JUMP!
Jumping is some of the best exercises around! It engages your lower body and core muscles and pushes your cardiovascular system to the limits of endurance. Try it, you just might like it, see one good jump rope that even boxers use it !
The Workout:
- Spend 5 minutes warming up, stretching your lower body and core muscles.
- Run in place for 60 seconds. Bring your knees up to your chest.
- Perform Squat Jumps for 60 seconds. Jump as high as possible.
- Perform Burpees for 60 seconds. As many as you can!
- Rest for 60 seconds.
- Perform Lunge Jumps for 60 seconds. Switch feet with every jump.
- Perform High Jumps for 60 seconds. Bring your knees to your chest with each jump.
- Rest for 60 seconds.
- Perform Mountain Climbers for 60 seconds. Keep your core tight and butt down.
- Hold Plank for 60 seconds.
- Rest for 60 seconds.
- Repeat the cycle once more.
- Finish the workout with 5 minutes of cool-down exercises, walking, and stretching.
This plyometric workout is one of the best ways to kick your own butt and get in serious shape. It will take a lot of work to get through this routine without stopping, but you’ll be pleased as punch when you finally can.
9. The No-Equipment Workout
Want to get a killer full-body workout but don’t have the equipment? This rockin’ cardio workout will set every muscle in your body on fire!
The Workout:
- Spend the first five minutes warming up. Stretch your upper and lower body, and warm up with 60 seconds of jump rope, jogging in place, or jumping jacks.
- Perform one set of 12 reps of High-Knee Push-ups.
- Perform 60 seconds of Lateral Jumps.
- Perform one set of 12 reps of Lunges.
- Rest for 60 seconds.
- Perform one set of 12 reps of High Plank with Knee (per side).
- Perform 60 seconds of Bridge Pose.
- Perform one set of 20 reps of Flutter Kicks.
- Rest for 60 seconds.
- Perform one set of 25 reps of Stutter Jacks
- Perform one set of 12 reps of Jump Kicks (per side)
- Perform one set of 12 reps of Double Heisman (per side)
- Rest for 60 seconds
- Perform 90 seconds of shadow boxing (punching)
- Perform 45 seconds of Lateral Hops
- Perform one set of 12 reps of Squat Jumps
- Rest for 60 seconds.
- Finish with 60 seconds of jumping jacks or jump rope. Stretch your muscles and walk around to cool down.
A killer full-body workout, one that will push your muscles to their max!
10. Elliptical Leg Slayer
This is a workout that will SHRED your legs and glutes, giving you an amazing workout while pushing your cardiovascular system to the limits of its endurance. Definitely, a workout to try when you can’t fit in Leg Day at the gym.
The Workout:
- Spend 5 minutes warming up with basic leg stretches.
- For 1 minute, walk at a normal pace and incline.
- For 30 seconds, walk in a squatting position, supporting yourself on the handrails if needed.
- For 1 minute, walk at a normal pace and incline.
- For 30 seconds, walk as fast as you possibly can.
- For 1 minute, walk at a normal pace and incline.
- For 1 minute, walk at the highest possible incline.
- Repeat this circuit 4 more times (total of 5x)
- Finish with 5 minutes of slow pace walking, stretching, and general cooling down
The elliptical machine doesn’t have to be your “lazy” piece of equipment. With this workout, you can push your body to its limits on the elliptical! It’s a low-impact training session that works like a charm. Get the best stepper for home from here.
These 30-minute cardio at home shouldn’t take too much of your time, but the benefits it would give your body are abundant. No more being lazy when you think about working out because it can be done right in the comforts of your home. Try the exercises listed above and see how great it goes!
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Cardio at home:You might be desperate to know how to lose some pounds or do cardio at home quickly with the minimum amount of dedication. You have to remember that cardio at home can be achieved only if you stick to the right cardio at home and diet that is preferred, Simply doing cardio at home wouldn’t work. For cardio at home, You can start to lose 15 pounds within the first week you start your cardio at home. The proper cardio at home and diet will help you improve the performance of your body metabolism. Cardio at home enables your body to burn down the unnecessary fats that are stored. There are many ways to know how to lose some pounds and do cardio at home. You should focus all your energy and effort towards accomplishing your target successfully by doing cardio at home. You have to practice to adapt doing cardio at home naturally. You should follow a very strict diet routine, which is very important if you want to know how to lose pounds.A proper diet and cardio at home can help you burn some pounds that are stored in the body.However, the weight will come back if you keep doing the same thing again and again if you don’t do cardio at home. You should also do the right type of cardio at home daily to burn down the calories constantly. The important thing that you should do is to drink water regularly and avoid sugary foods. You can easily eliminate the excess calories stored in your body by following simple techniques that can be done so easily like cardio at home. You do not have to force yourself to follow unnatural treatments or techniques, just do cardio at home. This might harm your body and cause side-effects unlike cardio at home. You have to avoid also the soft drink beverages because it contains sugar in it, which is not good for your health. These are one of the best way to know how to lose pounds.1. Cardio at home: Perform Plenty of Physical Exercises and Activities or simply do cardio at home dailyYou have to do many physical activities and exercises if you want to know how to lose pounds start by doing cardio at home. You can do a lot of activities such as jumping jacks, mini-trampoline, sit-ups, push-ups and walk up and down the stairs in as part of your cardio at home. Your body will be able to speed up the metabolism rate effectively if you do cardio at home. This will also help burn down the calories in your body that is not required. This will also help burn down the fat quickly than you expected if you do cardio at home regularly. You can follow this technique to lose pounds in a week and include a lot of cardio at home.2. Cardio at home: Make Quick and Sudden Decisions To Adjust Your Diet & Cardio at home workout routineYou have to make quick decision to adjust the diet and to do cardio at home constantly. These Cardio at home decisions are really important to make because if your body does not support the existing routine you have to change it and minimize doing cardio at home. This is one of the important way to know how to lose pounds. You can adjust your diet plan such as replacing the artificial juice with the natural juice and start doing cardio at home daily as well. You can also buy a low calorie margin instead of the butter. These are some of the very few techniques that you can follow to make minor adjustments in your diet routine. This will show you result within a very few weeks.3. Cardio at home: You should remember to take regular intervals while you are doing cardio at home. Your body will give you the pain and the stress while you are doing cardio at home. This can be really frustrating and overwhelming. The best way to sosolve this problem is to take enough rest before doing cardio at home. You have to sleep for at least 5-6 hours a day. This will enable your mind to be relaxed and can give you enough energy to do cardio at home daily.4. Cardio at home: Make sure to drink water as much possible when doing cardio at home.This is one of the most commonly suggested weight loss tip by many gym coaches and fitness professionals while doing cardio at home. You have to try to drink water as much possible regularly. It is one of the best way to know how to lose pounds. It does have many positive advantages which you are not aware of. It will keep your body hydrated and do not let it be dehydrated while doing cardio at home. It will also remove the harmful toxins stored in your body.
5. Cardio at home: Track and Analyze Your Performance Progress when doing cardio at home dailyYou have to track always and analyze your progress of doing cardio at home and diet routine you have done. This is one of the important thing that you should consider if you want to know how to lose pounds. You can create your own customized table and note down all the results you have gained so far. You can make decisions based on your progress.6. Cardio at home: Drink lots of herbal tea and green idea without adding milk or sugarJust doing cardio at home won’t be enough to make you lose weight. You have to drink a lot of green and herbal tea if you want to lose pounds in a week. You should not add sugar or milk while you are drinking these types of tea. You will get the right number of calories that your body required. It can improve your health effectively as well.7. You Have To Do Cardio at Home RegularlyYou have to do a lot of cardio at home regularly if you want to burn down the unnecessary fat stored in your body. There are many exercises that you can do according to your convenience and comfort level. You have to do a minimum 15 minutes of cardio at home daily. Cardio at home daily will also help to speed up the body metabolism rate. This will help remove the excess calories stored in your body. This is one of the best way to know how to lose a pound a day.[/tabcontent][/wptabsy]
