30-Minute Cardio and Strength Training Workout

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30-Minute Cardio and Strength Training Workout



This workout has got it all, and it is no joke! It’s fast-paced and intense, and even though it’s just bodyweight moves (so you can do it anywhere), expect to get sweaty and be sore tomorrow. There’s cardio to get your heart rate up and burn calories, combined with strength-training moves to tone and strengthen your butt, arms, legs, and abs.

All you need are 30 minutes, a small place to move around, and your own body. This is the perfect workout to do while travelling. Since it’s just a half-hour long, it’s easy to squeeze into your busy schedule.

30-Minute Bodyweight Cardio and Strength-Training Workout

Directions: Complete each exercise for 45 seconds, followed by a 15-second rest. Slow down the movements if your muscles start burning, but try not to stop until the 45 seconds are up (you got this!). At the end of the 30 minutes, there is a six-minute stretching routine to make you feel relaxed and ready to take on your day.

0:00-5:00 Cardio Do each exercise for 45 seconds, rest for 15
Jumping jack
Frogger
High knees
Burpee
Side skater
5:01-10:00 Butt Do each exercise for 45 seconds, rest for 15
Around-the-world squat hop
Squat with side leg lift
Squat jack
Single leg bridge
Elbow plank with donkey kick
10:01-15:00 Arms Do each exercise for 45 seconds, rest for 15
Triceps push-up
Dolphin dive
Up-down plank
Plank with bunny hop
Triceps dip
15:01-20:00 Legs Do each exercise for 45 seconds, rest for 15
Air squat
Alternating forward lunge
Wide squat with calf raise
Alternating side lunge
Side plank leg lift
20:01-25:00 Core Do each exercise for 45 seconds, rest for 15
V-sit
Forearm plank hip dips
Hip raise with leg extension
Seated Russian twist
Side plank dip
25:01-30:00 Cardio Do each exercise for 45 seconds, rest for 15
Ali shuffle
Lateral bunny hop
High knee skip
Plank jack
Mountain climber

Post-Workout Stretching Routine

30:00-36:00 Hold each for 30 seconds
Child’s pose
Open revolved side angle (30 seconds per side)
Cobra
Butterfly
Seated straddle
Head to knee (30 seconds per side)
Half wheel
Happy baby
Lying spinal twist (30 seconds per side)

Keep reading to learn details on how to do each exercise.





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