30 Minutes cardio workout at home to lose weight

We all know that diet is key to losing weight, but a cardio workout session has its own role in burning some extra calories and speeding up the process.

These cardio workouts don’t have to be outside or at the gym, you can burn tons of calories in the comfort of your home.

Here is a quick cardio workout plan to do at home without any equipment:

General instructions

this cardio workout session is done in a circuit training style, which means doing all the exercises back to back without any rest in between.

the cardio workout routine consists of 3 rounds, each round has 10 different cardio exercises, each exercise takes around 1 min then you switch to the next one. A round should be done in 10 minutes and repeated 3 times for a total of 30 minutes for the whole cardio workout.

you can do more or less rounds depending on your fitness level and how much you want to burn from this workout session.

The round cardio exercises

1- Butt Kicks

Cardio Exercise Key Points

  1. Begin by standing with your feet about hip-distance apart, with your arms at your side.
  2. Slowly bring your right heel to your buttocks by contracting your hamstring muscle.
  3. Place the ball of your right foot back on the ground, and slowly bring your left heel to your buttocks.
  4. Perform this motion a few more times — alternating heels and gradually building speed.
  5. When you’re ready, continue alternating your right and left heels, picking up your pace until it feels like you’re jogging in place.

2- Jumping Jacks

Cardio Exercise Key Points

  1. Start by standing with your feet together. In one motion, jump your feet out to the side and raise your arms above your head.
  2. Immediately reverse the motion by jumping back to the starting position.
  3. Repeat for the recommended amount of repetitions.

3- Mountain climber

Cardio Exercise Key Points

  1. Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
  2. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
  3. Repeat in an alternating fashion.

4- Easy Lung Jump

Cardio Exercise Key Points

  1. Prepare to jump by bending your knees and sinking down into a lunge starting position. Lean slightly forward and contract your core muscles. You will maintain core muscle engagement throughout the exercise.
  2. Quickly sink your weight down and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
  3. As you jump into the air, bring your feet quickly together and switch positions as you begin to land. You should also switch arms as you do this.
  4. As you land, maintain a balanced foot position. Your forward knee should be over your forward foot and not beyond. Attempt to land softly on the forward mid-foot and let your heel come in contact with the ground. Avoid remaining on the toes of the forward foot. Keep your hips back and allow your hips and knees to bend deeply to absorb the landing. Don’t lock your knees.
  5. Drop to a lunge starting position as you prepare to start the next jump lunge.
  6. Repeat the jump lunge movement for the duration of your exercise time.

5- Lateral Shuffles

Cardio Exercise Key Points

  1. Stand with your feet hip distance apart.
  2. Hinge/bend forward at the hips, knees bent, looking forward, chest lifted, and neutral spine.
  3. Hold your hands in loose fists in front of your chest.
  4. Move right using small quick shuffle steps for a determined amount of time – repeat movement to the left side.
  5. Continue shuffling right and left for a timed interval or determined amount of reps.

6- Jumping Twist

Cardio Exercise Key Points

  1. Stand with your feet together.
  2. Bring your arms to should height and touch your hands together in front of you.
  3. Keep your upper body facing forward the whole time.
  4. Jump up 3-4 inches off the ground and rotate your feet to the right.
  5. As soon as you land jump up again and rotate your feet to the left this time.
  6. Alternate back and forth for the desired amount of repetitions.

7- Standing Oblique Crunch

Cardio Exercise Key Points

  1. Stand upright with your feet firmly placed on the floor at shoulder width with the toes pointing forward. Keep your hands behind the head with the fingers interlocked and the elbows spread out to the sides. It is your initial position.
  2. Place your body weight on the right leg and lift your left leg out to the side keeping your knee bent.
  3. Bending to your left side, lower your elbow while you bring the left knee up so that they both meet.
  4. Return to the initial position by straightening your back up and keeping your free foot on the floor.
  5. Switch to the other leg and keep alternating between both legs until the time is up.

8- Burpees

Cardio Exercise Key Points

  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Push your hips back, bend your knees, and lower your body into a squat.
  3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
  4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to your heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
  5. Jump your feet back so that they land just outside of your hands.
  6. Reach your arms overhead and explosively jump up into the air.
  7. Land and immediately lower back into a squat for your next rep.

9- Laying Toe Taps

Cardio Exercise Key Points

  1. Lie down on an exercise mat with your knees bent and arms at your sides.
  2. Bring your legs up to the tabletop one leg at a time, knees bent, thighs perpendicular to the floor. Maintain a neutral spine and avoid arching or pressing your back into the floor.
  3. Begin by lowering the right foot and tapping it on the floor while the left leg remains in the tabletop position.
  4. Return the right leg to the tabletop and repeat with the left leg.

10- Plank Jacks

Cardio Exercise Key Points

  1. Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
  2. Similar to the motion of a jumping jack, jump your feet wide keeping your buttocks down. Jump your feet back together

At the end of the day, any cardio workout plan will be effective only if your diet is on point. And if you don’t know where to start with your diet, I strongly recommend following a healthy balanced diet, You can read about it by CLICKING HERE