30-Minute No-Equipment Cardio Workout to Burn Calories


Cardio workout is an increase in heart rate to speed up breathing, burn more calories and, if exercised frequently, improve endurance. In addition to burning calories, Cardio training brings benefits that are visible in the short term:

  • It keeps blood sugar levels stable, controlling type 2 diabetes.
  • Strengthens immunity system
  • Decreases body fat
  • Accelerates metabolism
  • Helps control blood pressure, improving blood circulation
  • Controls bad cholesterol levels
  • Releases endorphins, which improves mood
  • 6Prevents diseases such as cancer and cardiovascular disease.

How to do cardio workout at home?

There are many ways to train at home, avoiding using expensive equipment. All you need is a desire, water for hydration and a towel for sweating.

Jumping Jacks

Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and gluts and maintain your knees in line on your hips and feet. Keep your arms extended and your elbows lose during the entire workout, and maintain a steady and smooth breathing pattern.

Wall Sit

Hold the wall sit position for 30 secs to 1 minute and, as you get more advance, hold for longer periods of time. You can also increase the challenge by holding a weight in your hands, the heavier the weight the a lot your legs will work, or you are able to lift one leg and do one legged wall sits.


Keep your back straight and your core engaged at all times and maintain a natural and regular breathing pattern throughout the exercise. If done incorrectly, burpees can put your body at high risk of injury.

High Knees

Open the chest and keep the knee joints loose. Add support to your back by keeping the core tight and landing slowly on the balls of the feet. Respire deeply and as naturally as possible, with a smooth and steady rhythm.


Crunches target the abdominal muscles and adding them to your workout routine helps to tone and strengthen your core, improves your posture, trims down your waist and increases your balance and stability.


As doing squats maintain your back in alignment, by keeping your chest up and your hips back. Do not let the knees extend beyond the toes and put the pressure on the heels of the feet. Inspire as you squat and expire as you come up.

Push ups

As doing push-up exercise focus on keeping your head in line with your torso, and your torso in line on your hips. Engage your core muscles, maintain your body in a straight line and exhale as you push back. Take the pressure off the wrists and place it on the outside of your hands.



How does cardio help you lose weight?

One of the indisputable benefits of doing cardio is to lose weight. Best of all, by performing cardio exercises regularly, you keep the weight off and those extra pounds will be harder to regain.

To be successful you should have a cardio workout at least 30 minutes, for five days a week. It is better to exercise several times a week, rather than just one long day, to maintain a routine that will gradually improve your physical condition.

How do I know if I’m doing Cardio right?

When you’ re doing cardio, the rule is you can barely talk about running. If you’re not getting short of breath, you’re probably not reaching your goal. Of course, it’s not about burning out either, it’s about achieving a sustainable intensity, although if the goal is to lose weight you have to push yourself to maximum effort.

The compass is to measure your heart rate to understand the level of exercise you are doing. Measuring heart rate means understanding your heart rate in its entirety: at rest, during a slow walk, fast walk and when you intensify your physical activity.

This data appears in the health apps on your smartphone and smartwatches, especially Garmin watches. The reason is that these sports watches integrate optical sensors on the back that monitor heart rate.

These sensors use LEDs and photodiodes. On the one hand, the LEDs illuminate the skin a few millimeters away, where the blood is reflected and thus the Garmin watch calculates the blood flow rate and thus the heart rate.

What is heart rate?

It is the number of times that the heart beats per minute. Although not all people are equal, most people have between 60 and 100 beats per minute (bpm). This frequency can be altered by stress or anxiety, and even if you are a high performance athlete you can have up to 40 bpm at rest.

In fact, there are studies that indicate that if a person has a high heart rate at rest, it is related to high blood pressure, higher body weight and obviously poor physical condition.

How to determine heart rate according age?

It is not an exact rule and there are many factors that influence, but there is a table by age that indicates an average heart rate. Is calculated at age:

100 to 170 bpm
30 years 95 to 162 bpm
35 years 93 to 157 bpm
40 years 90 to 153 bpm
45 years 88 to 149 bpm
50 years 85 to 145 bpm
55 years 83 to 140 bpm
60 years 80 to 136 bpm
65 years 78 to 132 bpm
70 years 75 to 128 bpm

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