Lack of time often proves to be a problem for many people who would like to exercise regularly, or a reason for skipping workouts. However, a great figure isn’t built and maintained only at the gym. With enough motivation, our home can become the perfect place to start or continue this journey.
The following tips are for those of you who want to stay active or are just getting started with exercise. Here are five effective, easy-to-do 30-minute cardio workouts that are suitable for beginners.
Cardio Mix
Although they’re very beneficial, cardio machine workouts can become monotonous over time. One way to stay motivated is to switch machines during your workout, alternating between a treadmill, stationary bike and elliptical trainer, for example—all within 30 minutes (plus 10 minutes for warm-up and cool-down). If you prefer the rowing or ski machine, you can swap it for one of the other machines in the cardio mix.
Read more: What are the benefits of rowing, and why shouldn’t we skip it?
Here’s what a cardio mix workout might look like. The speeds and inclines listed are only suggestions, and you can adjust them to suit your fitness level and the results you want to achieve.
Treadmill
- 5 minutes at 5 km/h and a 1% incline (for warm-up).
- 3 minutes at 8 km/h and a 3% incline
- 1 minute at 7 km/h and a 6% incline
- 3 minutes at 9 km/h and a 2–4% incline
- 1 minute at 7 km/h and a 5% incline
- 1 minute at 9 km/h and a 2–4% incline
- 1 minute at 5–6 km/h and a 0% incline
Stationary bike
- 1 minute at level 5, at a speed of 70–80 RPM (revolutions per minute)
- 1 minute at levels 6–8, at a speed of 100–110 RPM
Elliptical trainer
- 3 minutes at level 4/5
- 2 minutes at level 6
- 3 minutes at level 5
- 2 minutes at level 6/7
- 5 minutes at level 2/1 (to warm up)
Tabata
The Tabata method has become very popular in recent years. Not only are Tabata workouts among the most effective forms of cardio, they also take less time than traditional workouts. In other words, you burn the same number of calories in less time compared with running, using an elliptical trainer, stationary bike, and so on. This method follows the
simple principle of alternating high-intensity intervals with intervals
at a low intensity.
at low intensity.
Read more: HIIT or interval cardio: what is it, how do you do it, and what are the benefits?
The workout starts with a 5-minute warm-up, followed by 4 Tabata rounds, separated by cardio intervals and rest. Each Tabata round focuses on different exercises and includes 20 seconds of exercise followed by 10 seconds of rest, repeated 8 times. A timer is used for the workout.
Warm-up
- 1 minute of star jumps
- 1 minute of inchworms – Stand with your legs straight and bend your torso until your hands reach the floor, placing them just in front of your toes. Walk your hands forward across the floor, alternating between your left and right hand, until your body is fully extended in a push-up position. Hold for 3 seconds. Then walk your feet back toward your hands to return to the starting position. Repeat for 1 minute.
- 1 minute of halos (with a book or light weight) – Stand upright and hold a light weight or book in front of your chest. Keeping hold of the object, make circular movements with your arms, taking it over your right shoulder, behind your head, and then over your left shoulder to return to the starting position.
- 1 minute of star jumps
- 1 minute of planking
Read more: The best warm-up and cool-down exercises
Round 1: Legs
- 1 minute of a cardio burst (dancing, running, jogging, or marching in place with high knees)
- 4 minutes of Tabata-style squats: alternate 20 seconds of squats with 10 seconds of rest (8 rounds total)
- 1 minute of rest
Round 2: Arms
- 1 minute of a cardio burst (dancing, running, jogging, or marching in place with high knees)
- 4 minutes of Tabata-style push-ups: alternate 20 seconds of exercise with 10 seconds of rest (8 rounds total)
- 1 minute of rest
Round 3: Abs
- 1 minute of a cardio burst (dancing, running, jogging, or marching in place with high knees)
- 4 minutes of Tabata-style Russian twists: alternate 20 seconds of exercise with 10 seconds of rest (8 rounds total)
- 1 minute of rest
Read more: 5 Exercises for a Toned Stomach
Round 4: All Out
- 1 minute of a cardio burst (dancing, running, jogging, or marching in place with high knees)
- 4 minutes of Tabata-style burpees – alternate 20 seconds of exercise with 10 seconds of rest (8 rounds total)
- 1 minute of rest
“Bonus” – 1-minute plank
All in One
This workout is more than just cardio. It includes aerobic exercises that effectively work all the major muscle groups in your body. If you’ve had a busy day and missed your strength workout, this 30-minute session will help you burn calories and tone your muscles.
Here’s how to do it:
- 5 minutes of stretching to warm up
- 60 seconds of star jumps
- 30 seconds of rest
- 60 seconds of side squats
- 30 seconds of rest
- 60 seconds of squats
- 30 seconds of rest
- 90 seconds of arm circles – 30 seconds of small circles, 30 seconds of medium circles, and 30 seconds of large circles
- 30 seconds of rest
- 60 seconds of jumps
- 30 seconds of rest
- 60 seconds of glute bridges
- 30 seconds of rest
- 60 seconds of running in place at a fast pace
- 30 seconds of rest
- 60 seconds of Superman exercise (lying face down, lift your arms and legs at the same time)
- 30 seconds of rest
- 120 seconds of jump rope
- 30 seconds of rest
- 60 seconds of bent-knee sit-ups
- 30 seconds of rest
- 120 seconds of star jumps
- Finish the workout with some gentle stretching
Read more: The most common excuses for skipping the gym—and how to overcome them
Jumps
Jumps are among the most effective cardio exercises. They work your abdominal and lower-body muscles and benefit your cardiovascular system.
Try this routine:
- 5 minutes of full-body warm-up
- 60 seconds of running in place with very high knees
- 60 seconds of squat jumps – jump as high as you can
- 60 seconds of burpees – adjust the pace to your ability
- 60 seconds of rest
- 60 seconds of jumping lunges – switch legs with each jump
- 60 seconds of high jumps – bring your knees up to your chest with each jump
- 60 seconds of rest
- 60 seconds of mountain climbers – keep your body engaged and your hips low
- 60-second plank hold
- 60 seconds of rest
Repeat the cycle once more, then do 5 minutes of full-body warm-up exercises, walking and stretching.
Swimming
Swimming is a type of workout that engages all the muscles in the body and burns a lot of calories. Here’s an example of a 30-minute workout:
- 2–3 minutes of full-body stretching outside the pool
- 1 or 2 lengths at a slow pace to continue the warm-up
- 2 minutes of steady-paced swimming – breaststroke or slow freestyle
- 30 seconds of fast freestyle swimming
- Slow down for 2 minutes and maintain a steady pace – choose any stroke
- 30 seconds of fast butterfly swimming
- Repeat this round (the last 5 minutes) 3 more times (20 minutes of swimming in total)
- Warm up with a few minutes of slow-paced swimming and stretching
Read more: Swimming: the king of all-round body shaping