30-Minute No-Equipment Cardio Workout to Burn Calories


This fast, home cardio workout will burn up to 350 calories in just under 30 minutes, you’ll build strength and lose weight.

Do this routine just 3 times a week to get your body in shape.

30-Minute No-Equipment Cardio Workout to Burn Calories

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.



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