30 Minutes Cardio Workout at Home

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30 Minute Cardio Workout at Home No Equipment
Required
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(No Transcript)
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What Is a Good Cardio Workout at Home?

• A good cardio workout consists of exercises that
  boost your heart rate. And a strong
  cardio-vascular system houses more capillaries
  providing more oxygen to muscle cells. This
  enables the cells in the muscles to burn more fat
  both during periods of exercise and inactivity.

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30 Minute HIIT Cardio Workout Without Any
Equipment

• This 30 minute workout at home is perfect for
  beginners who do not have any special equipment
  at home and a lot of time on their hands. The
  following at home cardio workout plan has been
  crafted especially for starters. It comprises 15
  steps of basic exercises, rest period, and
  repetitions to create the perfect winning workout
  recipe

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• Total Time The total time required for this
  cardio workout at home for beginners is 30 mins
  40 secs intro, 5 mins warm-up and 5 mins stretch.
  You do not need any equipment except an exercise
  mat.
• Step 1 Spot Sprint
• Spot sprints are a great addition to any cardio
  workout session. They are perfect for getting
  your arms pumping while staying light on the
  feet. You can customize spot sprints based on the
  space, intensity, fitness level, and time, you
  have, for exercising.

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• Benefits of Sprinting on Spot
• Running in place improves blood sugar levels,
  increases heart rate, burns fat and calories. All
  these benefits help you lose weight. Plus, this
  exercise also enhances lung capacity, improve
  circulation, and boost cardiovascular function.
• Sprint on Spot Muscles Worked
• Sprinting in place works the hamstrings,
  gluteals, quadriceps on a primary level, and the
  biceps, soleus, deltoids, and gastrocnemius
  secondarily.

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• Step 2 Jumping Jacks
• Jumping jacks are a physical jumping exercise
  that involves jumping with your legs spread wide
  and your hands going up or in a clapping
  position, and then going back to your feet
  together and arms by your sides.
• Benefits of Jumping Jacks
• Jumping jacks not only work major muscle groups,
  but they also improve heart health, boost
  cardiovascular fitness, and strengthen bones. But
  you have to perform jumping jacks correctly to
  reap these benefits

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• Jumping Jacks Muscles Worked
• This exercise targets the quadriceps, hip
  flexors, and the glutes. It also works the
  shoulder and abdominal muscles.

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• Step 3 Side Lunges
• Side lunges act as a dynamic warm-up in a cardio
  workout which does not require any equipment.
  Being a functional movement, sides lunges help in
  everyday movements, including strengthening
  muscles required to move and change direction.
• Benefits of Side Lunges
• Side lunges increase flexibility while
  strengthening the thigh muscles. You can try a
  walking lunge to increase your heart rate. Or you
  can incorporate a torso twist in side lunges to
  work the abdominal muscles.

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• Side Lunge Muscles Worked
• Apart from working the quads, glutes, and
  hamstrings, a side lunge (or lateral lunge) also
  targets the inner thigh muscles.
• Step 4 Repeat Step 1 to 3
• Repetition is a key learning aid in this 30
  minute workout for beginners to transition, the
  exercises, from the conscious to the
  subconscious. Repeating the exercises will
  gradually make them easier for beginners.

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• Step 5 20-Second Rest
• It is vital to take some rest after a set to
  increase your muscles endurance. In order to do
  so, as quickly as possible, take a quick 20
  seconds rest before moving to the next exercises.
• Step 6 Climber Push Up
• Climber push-ups (41) involve 4 mountains
  climbers and 1 push up. The mountain climbers get
  your core fired up and make your abs ready to
  work. The push-up, on the other hand, makes your
  shoulders and chest ready to work.

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Benefits of Mountain Climber Push-Ups

• The mountain-climber part of the exercise builds
  the lower body strength, boosts heart rate, and
  improves agility. While the push-up part
  increases functional strength and whole-body
  muscle definition.

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• Step 7 Frog Hops
• Continue to step 7 of this 30 minute cardio
  workout at home no equipment with frog hops. Frog
  hops involve jumping like a frog and exerting
  maximum pressure on the lower body. Theyre
  perfect for gaining muscles mass and getting
  firm, and powerful muscles. Being a plyometric
  exercise, it delivers an after-burn effect, thus,
  burning more calories in the next 24-48 hrs.

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• Benefits of Frog Hops
• Frog hops offer numerous benefits for the body.
  They condition the ankles, hips, knees, and
  wrists, especially the ligaments and tendons
  within the joints. Plus, they open the ankles and
  the hips, and also strengthen the lower back and
  legs.
• Frog Hops Muscles Worked
• This plyometrics and callisthenics exercise
  primarily works the quads and also targets the
  glutes, hamstrings, calves, hip flexors, outer
  thighs, and groin to a lesser degree.

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• Step 8 High Knees Butt Kicks
• Combine high knees and butt kicks by alternating
  4 repetitions of each exercise. Plus, these two
  combinations act as the perfect warm-up drills to
  improve your running form before you begin your
  cardio regimen.

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• Benefits of High Knees and Butt Kicks
• High knees combine knee lifts with running
  motion. They improve running forms, flexibility,
  balance, speed, and boost the heart rate. Butt
  kicks benefit the body by strengthening the
  hamstrings to increase speed and acceleration.
• High Knees and Butt Kicks Muscles Worked
• High knees target the quadriceps, core, hip
  flexors, glutes, hamstrings, and the calves. The
  butt kicks, on the other side, work the hamstring
  muscles and glutes.

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Can You Lose Weight With 30 Minutes of Cardio a
Day?

• Doing 30 minutes of moderately intense cardio
  workout five times a week is sufficient for
  meeting the recommendation for maintenance of
  good health set by the U.S. Department of Health
  and Human Services. If you follow a healthy,
  nutrient-rich diet plan with a sufficient amount
  of calories, then you can lose weight by doing 30
  minutes of cardio every day.

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Can a 30 Minute Workout Be Effective?

• A 30-minute workout is effective if your goal is
  just to lead an active and healthy life. But if
  your goal consists of increasing your endurance,
  losing weight or gaining muscle mass, then you
  should think of hitting the 60-minute mark.

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How Many Calories Does 30 Minutes Cardio Burn?

• The Center for Disease Control and Prevention
  (CDC), says that a 154-pound person can burn
  around 140 and 295 calories by doing 30 minutes
  of cardiovascular exercise. While according to
  other researches, if you weigh about 73 kg (160
  pounds) you may burn 300 calories by doing 30
  minutes of HIIT or cardio workout.