30 Minute Cardio Workout
An awesome workout in a short amount of time
Want to burn fat and build muscle in just 30 minutes?
We’re assuming so, otherwise you probably wouldn’t have clicked on this article. But hey, glad you’re here!
Now, is our 30 minute workout going to be easy? No, absolutely not! That’s not the point, though. If you only have half-an-hour to workout at the gym, we want to maximize that time and get your heart pumping.
Before you start, go grab a set of weights (nothing too heavy, something you can do 10 or more reps with). Now go back and grab a bottle of water to stay hydrated and a towel to wipe off all that sweat!
Make sure to use a timer too. Phone/watch/egg timer. Whatever you prefer. Now let’s do this.
Warm Up - 3 Minutes
All good workouts have a warm up! And this, THIS, is a GREAT workout, which is why we have a warm up. Loosen those muscles up with some stretches to ensure you’re performing the movements properly and improving your range of motion. Legs, arms, shoulders — get them all feeling nice and warm(up) before you start.
Treadmill Run - 10 Minutes
There’s nothing quite like a treadmill run. Practical. Efficient. And no chance of tripping on that weird crack in the sidewalk. Start running and start burning some calories for 10 minutes to kick things off.
Pushups - 1 Minute
How many pushups can you do in a minute? Not sure? Well, you’re about to find out! Go full blast and see how many you can bust out in 60 seconds. Once time is up, your chest and shoulders will be begging for a break. You’ll give them one, of course (and they’ll thank you!), but now, let’s work on those legs.
Jump Rope - 2 Minutes
Jumping rope is most definitely not just for kids. It’s incredible cardio and can also help build balance. Now with that being said, see how fast you can jump that rope for two minutes!
Bicep Curls - 2 Minutes
All right, now it’s time to use those weights. While standing up, start with them placed by your side. Curl them up with your forearms facing toward your body until they reach shoulder height. Pause for a moment. Now lower the weights back down to your sides. If you prefer, take turns between your right and left arm. Do 10-15 reps on each side.
Stair Stepper - 5 Minutes
Back to toning your thighs and glutes. More convenient than walking up hundreds of steps, a stair stepper is great for building muscle and raising your heart rate.
Jumping Jacks - 1 Minute
Jump up. Jump down. Raise those arms. Raise ‘em down.
This isn’t the worst rap you’ve ever heard, this is the directions for performing jumping jacks. You’ll also want to be kicking your legs out to the side while jumping. Much like jump rope, this is a childhood classic, but continues to deliver results for any age.
Floor Dumbbell Russian Twists - 1 Minute
As we head toward the end of the workout, it’s time to give your abs some attention. Pick your weights back up and sit on the floor. Your knees are bent and your ankles together, either resting on the floor or hovering a few inches above it. Now start twisting your upper body from side to side, focusing on keeping your back flat. Hold the dumbbell and move it near the floor on your left side. When you reach the end of the movement, then rotate to your right side and move it near the floor again.
Shoulder Press - 1 Minute
The finish line is coming up! But first, grab another weight and let’s work on those shoulders. Stand in place, slightly bend your knees to remove any strain off your lower back. Raise your arms up to your shoulders like a goal post, keeping them at a 90 degree angle. Pause a moment. Now lift both of your arms above your head at the same time. The weights will nearly touch at the top of the movement, then bring them back down to where you started. See how many reps you can get within a minute.
Squats - :30 Seconds
By this point, you’re probably feeling worn out. The last thing you may want to do is 30 seconds worth of squats. Yeah...about that.
Plank - :30 Seconds
Hope you’re not mad at us after that last one. Because we’re going to end strong with a half-minute plank! Get into a pushup position. Now lower your body until your forearms are on the ground and your face a few inches from the ground. From this position, hold yourself up for 30 seconds (or if you’re feeling worn out, stay in the original pushup position).
Cool Down - 3 minutes
Congrats! The hard work is over. But don’t use these final three minutes to lie down on the ground. Keep moving. Feel free to head back to the treadmill for a brisk walk or stay where you are and stretch it out.
And now? You’re done. You’ve finished our 30 minute cardio workout. Awesome job!
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