30 Minute Cardio Workout - At Home Cardio with No Equipment

30 Minute Cardio Workout - At Home Cardio with No Equipment 

30 Minute Cardio Workout - At Home Cardio with No Equipment 

hello I'm Kelly with Fitness blender comm and today I have a body weight only cardio workout for you so you don't need any equipment at all for this workout I've included both your warm up and your cooldown and I'll show both advanced and low-impact modifications all the way through let's go ahead and get started all right for our cardio warm up we're going to be doing 30 seconds intervals we're gonna start off nice and light so we're able to safely work hard later so we're starting off with a boxer shuffle which can be as low impact is just kind of marching in place with your feet never leaving the ground or you can kind of bounce back and forth shifting your weight back and forth looking this two feet it's kind of slowly getting our lungs and our muscles ready to work so there's no transition time in between these is a nice quick switch to the next exercise so don't feel bad if you're moving a couple seconds slower or lagging a little next so we're going to doing side stretch steps so stepping back and behind the body and reaching over your head for just a really brief stretch it's kind of enjoying that should feel good so even in the warm-up you want to make sure that you're not holding your breath and you want to start to practice good body mechanics next up we'd be doing two torso twists plus a knee so plant those feet moving side side and then knee to opposite elbow side side same thing just alternating back and forth keep a slight bend between your knees and try to make that rotation come just through your torso not so much the hips ten seconds left and we switch them to a good morning plus a fly and warm off the backs of our flat our thighs and our upper body all right so again plant those feet coming down and pull your arms back for a fly pull up keep a nice flat back alright next I'm gonna be doing two butt kickers plus a front kick so the low impact version one book click on each side and then kick out in front of yourself you're starting to feel already warmed up go ahead and step it up to a jumpring version otherwise just do we need to to challenge yourself today keeping in mind that you might need something a little different every day if some days you feel stronger some days you feel weaker our energy is always waxing and waning like that so don't be hard on yourself either way all right next up we're doing walk down taps so just walking out straight tap each shoulder and then come back up if you need to you can bend your knees a lot so that you can get down to the ground easier and then just pick up the pace as you get comfortable with the range of motion I next up we have fly jacks so you can do the low impact version of this just stepping side to side to opening up those arms nice and wide or you can step up the cardio and the challenge by doing the jumping version keep in mind you can always move back and forth between these two types of intensities as well so next up we're going to be doing a step through plus a lateral jump so kind of going forward back and to the side and then switch sides forward back and to the side so gonna be building your balance and working your lower body muscles here as well as warming up in a multi-directional way which is really smart all right next up we dropping down for a buried dog so right here go opposite arm and leg hold for just a second there to enjoy a little burn and the glutes and a burn and shoulders keep your core pulled in nice and tight all right next up we're gonna be doing push ups so you can do it full push-up or from your knees you can even do these off of a wall if you're just getting started all right next interval we're going to flip over and do a bridge so weight in the heels and the shoulders you pressing up through those heels and then back down inhales you drop down exhale as you press back up nice and strong next I'm gonna be doing a clam shell which is a really small motion but it's gonna help our glutes really fire properly throughout this routine we're definitely gonna be targeting the boots it's not quite hit but it can be if you push yourself if you want to push yourself really hard so just stacking those feet and those knees and then just opening up at the hip so you should be listing your glute meet right here and you can even tap that muscle to help your body make that connection of where you need to be feeling it all right so opposite side now same thing again feet a knees stacked and start it up keep going and next up we've got slow strong mountain climbers so pushing up into that plank and here's me tapping nice and strong if you like too I can start to really pick up the pace otherwise just a slow and steady with the good form slight bend in the elbow so that your upper body is working you don't want to lock out your joints keep your stomach pulled in two and one all right so that's our cardio warm up grab a drink of water if you need it and we'll jump right into the routine all right we're going to be doing 45 seconds active with 15 seconds rest try to keep your feet moving the whole time we're going to be doing a side lunge with a knee to opposite elbow another side lunge and then switch so that looks like here knee to elbow back down and switch so you can always break this down you can slow it down to whatever pace you need to you can also keep this side lunge nice and shallow if you're just getting started with your strength or trying to take it easy today so do what you need to to make it work for you all the way through you start to pick up the pace add a little hop and the center if you like 15 seconds left try to land soft each time you land it's part of the workout it's controlling the movement of your body the whole way through the motion alright there's our first break so we're going to be doing a plank to crouch this next time so go ahead and walk yourself out to a tall plank take a nice deep breath three can you just hold this if you like you might bump up the challenge so we're gonna be taking to walk backs one with each hang out one two for a couch one two then take that opposite hand and leave with it the next time so you're starting that range of motion with a different hand each time remember it's okay to tell you brakes already need to try not to lock out your arms you can get a better arm workout if you keep your elbows slightly bent all right so next up we doing a squat plus hat back so you want to make this harder stay in squat the entire time nice deep breaths here all right so sink into your squat just get comfortable here take one leg and tap it back come back to your squad and tap back like I said you can come here and stand up in between every repetition if you need that or stay here in a squat the whole time and then you're transferring your weight to one leg so this is great for your balance great for your core and your bum so you're working to p yourself upright and balanced and then extending that leg out behind yourself you should feel it alright so next up we have two side jacks plus runners you can do regular jumping jacks if you like to make it harder I will show you both ways to come on here we go so it's one two one two if you want the harder version just keep that going otherwise right here right here and then one two just switch sides start the range of motion on a different side each time otherwise do the harder version for as long as you can as quickly and cleanly as you can all right next up we have a monster walk plus a jump so again turning that lower body sink down into a squat and take two steps forward and two back to one here we go so skin that squat one two and back one two you can add in a jump if you like make sure that you start the motion on it with a different leading weighing each time again land soft landing is half of the work yard believe the jumping part is pretty hard works you if you want that little impact option throw in a calf raise five seconds left all right next up we have a split jump plus a front kick and then we'll take a very quick water break five seconds all right here we go so split jump plus a front kick if you want the low impact version step back in cake tall back in front you can also turn this into a jumping lunge if you want to make it harder otherwise just hop those feet apart and kick forward nice and strong alright so there's our water break grab a quick drink and we'll jump right back in you all right we're gonna finish strong for the second half right so we're starting off with five high knees plus a drop down to a squat so it's quick or as slow as you need to to get this done otherwise one two three four five and down start with a different leg meeting each time and down to the low impact option one two three four five and down one two three four five and down so pick your difficulty level keep going five seconds left all right so next up keep those feet moving and you're doing three side steps plus as hat back so I'll show you some modifications for space as well as difficulty so you get down to that squat let me taking three side steps nice lateral motion and then tap back one two three and back so if you have limited space just stay right here and go back side step and back otherwise three steps each direction trying to cover the same distance on each side 15 seconds left you can always take a break from that squat but try to hold it as long as you can all right so done with those next up we've got our reverse lunge plus a ventral pull so standing up nice and tall stepping into a reverse lunge well working against ourselves here so down back if you want to go into a deeper range of motion like I'm doing it's gonna be good for your muscles if you want to pick up the pace you can only just make it a tap back so you stay in the cardio zone rather than really working those muscles in a really deep way either way stay strong with your motions move like you mean it about five seconds left okay now maybe dropping down to do a kneeling plank rocker so we're gonna split these on each side these are a little different they definitely work your core your upper body and your glutes and they're great for balance too surprisingly so starting on one lady just dying it tuck it in and then out so you're just rocking back and forth on that one knee you can stop and rest in either those positions if you need to try to keep it fluid try to use your muscles to hover all right switch sides right here plant that opposite knee just keep it going try to stay in good alignment so you're not sinking on either side twisting your spine at all alright next we've got the bridge walk so we're flipping over that breeds position whoa nice and sweaty alright so you planted pressed up into that bridge he's doing a really simple motion where you stay here the whole time as we can out out in and just tap in and start the same thing on the other side so again a different leg leads each time try to keep your hips pressed up as you get tired you're definitely gonna try to start sinking but can you - go ahead and take that quick break to keep your form clean you can also step out further if you want to get harder it can be a little harder if you step out further from your body alright quick break right there so stay in the same position this time gonna be extending at the knees so this is gonna work our quads as we extend our legs and we're gonna go up for a toe touch crunch so all kinds of things going on here so bridge come back down you'll extend and crunch up back down nice and clean Bridge up just keep that going try to press up evenly between those two legs and try not to use any momentum as you go up for that toe touch crunch all right so next up we have a side plank so so it's kind of fun you can do a full plank if you want to make it harder so that would be knees sorry feet stacked and up so your weight is only in your hands your forearm and your feet as you come up to your knees we're gonna go knee and then forward knee and forward and it's okay if you can't touch your if you just can do like this that's totally fine just do what you can it's okay if you can't touch your toes just mimic the full range of motion the best you can and just keep working on it just a little by little each day ten seconds left three two one all right go ahead and switch sides same thing on the opposite side of body we have just a couple more animals of work left after this Oh I'm sweaty okay open up link  right here knee extend and kick try to really stretch out both directions you know make sure your leg is fully extended and your arms overhead you get a nice little ever so brief stretch before you go back to work and it makes you allows you more range of motion ten seconds left I don't know if you guys can hear that but my dog Loki is right at the base of the Cameron snoring right so not exactly motivating but it's alright he's still kind of company alright next up we're doing a plank plus a center Jack so Center dac+ a center tap so again this is another coordination move as well as par do so we mean a tall plank so it's like Jack and then split the middle Center tap Jack and then the center so if you want the low impact version us just tap and tap and then come to the center and you'll just alternate which blade comes with the center otherwise keep doing the hard version as long as you can over halfway keep that bend in your elbows I'm gonna slip on my own all right so last interval here are we doing supine lift supine leg raises so here you doing alternating move here so nice alignment come right up to that other leg hover and then switch so you can keep those legs hovering the whole time I'll make a quite a lot harder or you can set your feet down and that'll make it quite a lot easier either way keep your form nice and clean right in the line with that hip you can slow it down if you need to all right so that is gonna work out so um I want to make sure and cool down and stretch so just give yourself a second to take just take a minute to check in see you where you're feeling that let yourself catch your breath if you need to I can grab a drink of water if you need to otherwise just take a couple seconds really light movement it's kind of cool down and chill out from that alright so hit pause if you want more of that otherwise we're gonna jump right in so I know we definitely worked our legs really well just now sings just the front of the thighs here so pull up your foot towards your butt until you feel a stretch in the front of your quad your calf here sorry thigh all right switch sides and feel free to do any of these stretches longer you can hold these for up to a minute and they can be great for flexibility and gaining range of motion you can always add in extra stretches too if you're if we don't hit a place that you're feeling needs some love go ahead and do that there's nothing wrong with that stretching all right let's go ahead and do hip flexors so standing right here and up tuck your help us a little bit so you feel a stretch through the front of your leg right here through your hip flexors kind of lean into that gently slowly switch sides alright now I'll go take one foot behind the other and lean so you get a good stretch through the   side of the leg here through your IT band up through your side even through the upper body a little bit just lean away gently all right so I'm curious what you guys thought of this workout I've wanted to try to design kind of a mid-range cardio not quite hit cardio workout for you guys see if you like this I'm curious if you did the low-impact or high impact options maybe a combo all right let's go down and stretch our calves some people just take our time getting there just kind of fold forward to flat back first so you feel a good stretch through your glutes and especially your hamstrings here I'll go ahead and soften and fold forward today we're being blessed with the lovely ambience of a neighbor mowing their lawns always very soothing you find it on a lot of meditation apps you know just kidding pad joke ok drop one knee and then try to get that like you're trying to get the heel of the extended leg to the ground so you get a good calf stretch kind of enjoy that for a minute if there's shoulders down and away from the neck as you get tired of them I'm going to creep up all right switch sides you all right let's give our sign just a little bit of love here with a couple cats cows gonna arch up and then exhale go the opposite direction your own pace all right let's do that one more time you all right so let's go ahead and fold back into a child's pose to just rest your forehead on floor for a minute like you're trying to stretch those arms away from yourself so you get a good stretch through your upper back as well as your lower back alright let's flip over and do a deep boot stretch so cause those legs over I love the stretch for my little back it just helps a lot the stretch saved me one time from pretty bad without us I had to cut like a decade ago so once you're here and kind of move around just a little bit within that stretch to find different points of tension just nice and slow gentle all right switch sides you you with a full body stretch just treat ourselves a little bit so feet and hands in different directions you're just kind of stretching in opposite directions away from yourself we can eke back and forth from side to side take a nice deep breath in and then as you exhale just to let it relax to let all the tension leave and just melt for a second all right let's do that one more time stretch out and away back and forth and relax all right so I don't know about you guys but now that I've finished my workout I'm feeling less stressed I feel calmer I have kind of a different kind of energy I have more energy than I did before a better kind of energy if you will feel a little more positive I would love to know the way that you feel at the end of the workout and maybe you can share that with me or maybe just kind of note it for yourself and whatever you do with that information remember it and just remember the next time it's totally okay to skip a workout but once you've skipped a few days in a row maybe a week in a row tried it's happen in this feeling you try to remember what it really feels like try to remember how little time it can take to make you feel completely different to put yourself in a completely different headspace where you're more productive and a lot more relaxed so thank you for working out with me today thank you for showing up for yourself good job guys this workout is complete enjoy the lawnmower and I'll show low impact notifications all the way through let's go ahead and get started I say modifications so impact modifications okay let's go ahead and get started boom yeah good morning I'm getting ready to thumb you a new bodyweight only cardio workout so I'll show you here but what I really wanted to show you is my cute little team behind the scenes here I'm wondering if they will make it all the way through my filming asleep or they got some spillage going on over here it might end up joining me for a workout so we'll see but wish me luck all right for our cardio warm up we're going to be doing I still didn't look okay I got that all right we're gonna be doing cardio intervals of 45 seconds on 15 seconds rest and we're starting off with eight where am I going okay we're gonna do with the phone couch.