Tone and Tighten

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30-Minute Indoor Cardio Workout

30-Minute Indoor Cardio Workout

October 21, 2018 |

This indoor cardio workout takes less than 30 minutes to complete to give you long-lasting fitness and strength benefits. It teaches you 6 of the best cardio exercises you can do at home with zero equipment required. This quick workout is so effective, it is easy to fit it into your day  and will yield amazing results. The perfect combination of strength and cardio to tone and tighten. 

 

 

30-minute-indoor-cardio-strength-workout

 

30 Minute Indoor Cardio Workout

  • Jumping Jacks
  • Crunches
  • Squats
  • Jump Lunges
  • Push ups
  • Burpees
  • Crunches

Keep reading for a step by step guide with pictures and descriptions of each of these exercises.

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If you’re anything like me, you’re usually pretty strapped for time.

Between work life, home life, community happenings, social life, etc – sometimes fitting in a workout can feel like “one more thing”.

Here’s the thing – workouts don’t have to be super long and require a huge chunk of time out of your day to be effective.

In fact, they don’t even require any equipment to yield amazing results and help you in your fitness progression.

Today’s workout is actually one of my favorites. I’ve got 6 of the best bodyweight exercises you can do at home with zero equipment required.

You should be able to knock this one out in 30 minutes or less, so it’s convenient to get in, get it done, and get on with your day.

Try it out and let me know what you think of it.

Here are some other quick workouts to make sure you fit in exercise in your busy schedule:

Get in some intense cardio with 10 Minute At Home HIIT Workout.

Check out the 20 Minute Fat-Blast Cardio Workout.

Don’t forget the abs with a 10 Minute Shredded Ab Routine. 

 
WHICH CARDIO BURNS THE MOST FAT?
I’ve got dozens of at home cardio workouts on my site – all are effective at burning fat. Mix it up and try something new.  Check them out here.
 
WHAT CARDIO CAN YOU DO AT HOME?
Click the link above to see dozens of great workouts that can be done in the comfort of your living room.
  
IS WALKING A GOOD CARDIO WORKOUT?
Walking is a great cardio workout. Anything that gets your heart rate up and keeps it there for an extended period of time is a great cardio workout.
  
IS CARDIO THE BEST WAY TO LOSE BELLY FAT?
Cardio, combined with consistent strength training and regular core exercise are great ways to HELP you lose belly fat; but it’s really only one half of the answer. Eating clean consistently is the most important when it comes to losing weight. Read more about that right here: How to Lose Weight – The One Secret You Need to Drop Pounds Now.

  

Warm up
First thing’s first – we need to get the blood flowing.

Take a few laps up and down the stairs; some high-knees marching in place and some arm circles are also good.

If you’ve got about 3 minutes I have a really great warm up YouTube video for this exact purpose. It includes simple exercises that are going to get blood flowing to all your major muscle groups and prep them for the moves we’ll be doing in this workout.

Push play on the video below for the warm up; otherwise scroll down a little further for the 30-minute Indoor Cardio burner.

 

 

The Workout

We’re going to be doing alternating sets of jumping jacks and cardio/strength moves in a “countdown” format.

You’ll perform each exercise according to the numbers I have indicated below; we’re starting high and finishing low on this one.

It may look simple on the surface, but I promise you’re going to be feeling this one. Give it a try. 

Grab your towel and water bottle and hit play on the video below.

You can also keep scrolling for descriptions and pictures of each of the exercises. 

 

 

Here’s a graphic representation of the sets and reps of the exercises performed in this video with descriptions below. 

 

indoor-cardio-workout-tone-tighten

Jumping Jacks
  • Start with your feet together and your arms relaxed.
  • Jump and separate your feet while bringing your arms up overhead.
  • Jump again and return your feet and arms to the starting position.

 

Crunches

  • Lay down on your back with knees bent and feet flat on the floor.
  • Engage your core and lift shoulder blades off the floor while stretching your hands toward your knees.
  • Lower back down and repeat. 

 

Squats

  • Stand with legs hip-width distance apart. Keep hands in front of you or on your hips.
  • With chest and head up, bend at the hips and knees to lower down as if sitting. Keep your knees just over your toes. 
  • Lower until your thighs are parallel with the floor.
  • Straighten and stand up.

 

Jump Lunges

  • Step forward on one leg and drop your weight straight down toward the floor, keeping your knee just above the toe.
  • Leap and alternate legs quickly in a jumping motion. 

 

Push ups

  • Come to the ground in push up position- place palms and toes on the floor, with arms straight.  
  • Keep back neutral and flat.
  • Drop chest until it comes close to touching the ground.
  • Raise back up into starting position.

 

Burpees

  • Start in a standing position
  • Quickly drop down and touch the floor with your hands just beside your feet.
  • Jump your feet straight back behind you.
  • (Optional – do a push up at this point)
  • Jump your feet back up towards your hands, return to the starting position, and jump 6 inches off the floor with hands raised high.

 

Looking for more awesome workouts like this one?
 
You might be into our 8-week Beginner Workout and Advanced Workout programs.
 
These ebooks contain over 50 workouts each, delicious healthy recipes, and everything you need to Tone and Tighten.
 
 (Click the pics below to be taken to more info about the books)
Beginner workout guide ebook sidebar ad     advanced workout guide ebook 300x150
 
 
Make it happen,
 
Jared
 
Be sure to follow Tone and Tighten on Pinterest, Twitter, Facebook, Instagram, and YouTube for more workouts and fitness ideas.

Filed Under: At-Home Workout, Cardio, Exercise, Fitness, Quick Workout, Strength Training, Total Body, Workout

Comments

  1. Yosefin says

    December 28, 2015 at 10:02 pm

    How much calories I burned if I do indoor cardio workout? Thx

    • Jared says

      February 17, 2016 at 11:03 pm

      Hi Yosefin! Forgive my slow response, but this is really a pretty loaded question. The calories you burn depend on a number of factors. It’s so detailed I ended up writing a blog post about this topic just to help you out! Check it out here: https://tone-and-tighten.com/2016/02/calorie-calculator-nutrition-facts-bmi-calculator-and-more.html
      Hope that helps! Thanks so much for your question!
      Jared

  2. Myiida says

    June 9, 2016 at 7:48 am

    This looks great! Do you recommend doing this everyday?

    • Jared says

      June 16, 2016 at 7:34 am

      Hi Myiida,

      Rarely do I ever recommend doing one single workout every day. It’s important to incorporate a balance of various workouts including cardio, strength training, intervals, stretching, etc. You could do this up to 2-3 times/week, but I would supplement other days with some other workouts. Thanks!
      Jared

  3. Alex says

    July 12, 2016 at 4:20 pm

    Hi im Alex and I have lost 58 pounds in one year and im look for an exercise to tone my lose skin I want to know if this would help

    • Jared says

      July 13, 2016 at 11:11 pm

      Hi Alex. Congratulations on your weight loss! That’s fantastic! Unfortunately every ab/core workout you will find is designed to tone and strengthen muscle. Your skin is a separate organ that sits on top of your muscles. After it has been stretched out significantly you can expect some rebound to it, but not much. Things like massage and strength training should help improve your skin’s elasticity, but ultimately if you have a ton of excessive skin surgical intervention may be required. Thanks for writing in!
      Jared

  4. Gary says

    July 23, 2016 at 5:28 am

    How do you actually do this 30 min indoor cardio workout? Are there any rest periods in between exercises, etc?

    • Jared says

      July 23, 2016 at 10:15 pm

      Hi Gary! Obviously you have to bust it to get through all of this in 30 minutes. There’s 20 exercises total with decreasing reps in subsequent sets. While the first couple of sets should take about 2 minutes to complete, you should be able to get through the last sets (5 reps) in a few seconds. Hope that helps; thanks for the question!

  5. Helga says

    September 5, 2016 at 5:53 am

    Does this help me burn my belly fat within 10 days bcs the school is gonna start and I want a really good workout

    • Jared says

      September 6, 2016 at 2:52 pm

      Hi Helga! FYI it’s impossible to “spot train” a given area. I can’t say this will burn “belly fat” and just belly fat – but I can say it will absolutely burn fat from everywhere off your body! Stick to it consistently and you should see some amazing results!
      All my best,
      Jared

      • Vee says

        September 22, 2016 at 7:30 am

        Hi, in reference to spot training, what if belly fat is the only problem area? Will I have to sacrifice losing weight all over?

        • Jared says

          September 29, 2016 at 10:36 am

          Hi Vee,
          It is impossible to spot treat one area. I wouldn’t look at it as “sacrificing losing weight all over”; rather look at it as losing fat and gaining muscle mass. The lower percent body fat you have the better you will look and feel. You’ll get the “toned” look without losing much weight.
          Thanks!
          Jared

  6. Iris says

    October 12, 2016 at 4:06 pm

    Hi just wondering how many calories this would burn?

    • Jared says

      October 19, 2016 at 10:28 pm

      Hi Iris,
      Calories burned during activity actually depends on a lot of things: age, gender, weight, body type, activity intensity, etc. You can Google “calorie calculator” to give you a more accurate idea, but as a complete ball park figure you could expect to burn 200-300 calories if you hit it hard with this workout. Hope that helps!
      Jared

  7. Sarah says

    October 14, 2016 at 8:16 pm

    Nice quick cardio workout when short of time or needing a simple pick me up workout.

    • Jared says

      October 19, 2016 at 10:24 pm

      My thoughts exactly, Sarah! Thanks so much fro sharing your thoughts!
      JB

  8. Özge says

    December 28, 2016 at 5:27 am

    This workout took me 10 minutes and its just perfect before the shower. Thanks sharing this
    Greetings from Germany

    • Jared says

      January 10, 2017 at 10:04 pm

      So glad you liked it, Ozge!
      Jared

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