If You Can’t Get to the Gym, Do This 30-Minute Workout at Home – No Equipment Needed

This workout has got it all, and it is no joke! It’s fast-paced and intense, and even though it’s just bodyweight moves (so you can do it anywhere), expect to get sweaty and be sore tomorrow. There’s cardio to get your heart rate up and burn calories, combined with strength-training moves to tone and strengthen your butt, arms, legs, and abs.

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All you need are 30 minutes, a small place to move around, and your own body. This is the perfect workout to do while traveling. Since it’s just a half-hour long, it’s easy to squeeze into your busy schedule.

30-Minute Bodyweight Cardio and Strength-Training Workout

Directions: Complete each exercise for 45 seconds, followed by a 15-second rest. Slow down the movements if your muscles start burning, but try not to stop until the 45 seconds are up (you got this!). At the end of the 30 minutes, there is a six-minute stretching routine to make you feel relaxed and ready to take on your day.

0:00-5:00 Cardio
Do each exercise for 45 seconds, rest for 15

Jumping jack

Frogger

High knees

Burpee

Side skater

5:01-10:00 Butt
Do each exercise for 45 seconds, rest for 15

Around-the-world squat hop

Squat with side leg lift

Squat jack

Single-leg bridge

Elbow plank with donkey kick

10:01-15:00 Arms
Do each exercise for 45 seconds, rest for 15

Triceps push-up

Dolphin dive

Up-down plank

Plank with bunny hop

Triceps dip

15:01-20:00 Legs
Do each exercise for 45 seconds, rest for 15

Air squat

Alternating forward lunge

Wide squat with calf raise

Alternating side lunge

Side plank leg lift

20:01-25:00 Core
Do each exercise for 45 seconds, rest for 15

V-sit

Forearm plank hip dips

Hip raise with leg extension

Seated Russian twist

Side plank dip

25:01-30:00 Cardio
Do each exercise for 45 seconds, rest for 15

Ali shuffle

Lateral bunny hop

High-knee skip

Plank jack

Mountain climber

Post-Workout Stretching Routine

30:01-36:00
Hold each for 30 seconds

Child’s pose

Open revolved side angle (30 seconds per side)

Cobra

Butterfly

Seated straddle

Head to knee (30 seconds per side)

Half wheel

Happy baby

Lying spinal twist (30 seconds per side)

Keep reading to learn details on how to do each exercise.

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