Tired of the treadmill? Bored with the bike?

This total-body cardio workout will take you less than 30 minutes to complete and requires zero equipment so you can do it just about anywhere at anytime. Plus, it’ll get your heart rate up in no time—no burpees necessary.

Happy sweating!


Simulated Jump Rope

  • Stand with your feet under your hips.
  • Bring your hands up like you’re holding a jump rope, and begin hopping your feet side to side, even and controlled.
  • Hop back and forth for 60 seconds, landing softly.

Perform each move for 30 seconds.

Body Squat

  • Stand with your feet wider than your hips.
  • Sit your hips back and down, bending your knees to 90 degrees. Stop when your thighs are parallel to the ground, hold, then push through your heels to stand.

Alternating Lunge         

  • Stand with your feet under your hips.
  • Keep your upper body straight, with your shoulders back and relaxed. Step forward with one foot, lowering your hips until both knees are bent at 90 degrees.
  • Make sure your front knee does not go past your toes and the other knee stops 1 inch from the floor.
  • Keep the weight in your heels as you push back up to the starting position and repeat with the opposite leg.


  • Stand with your feet under your hips.
  • Hinge at your hips to lean forward and place your hands on the ground.
  • Walk your hands out until you come to plank position, then walk your hands back to your feet and stand up. If you have space, you can walk your feet to your hands, instead. Repeat.

Jog in Place        

  • Stand with your feet under your hips.
  • Begin to shift your weight side to side as you jog in place, bending your knees and alternating landing on each leg as you pump your arms.


Perform each move for 50 seconds, then rest 10 seconds before moving on to the next exercise. Repeat for two rounds.

Sumo Squat Jump     

  • Stand with your feet wider than your shoulders, toes turned out slightly.
  • Descend into a full-squat position with your thighs parallel to the ground, and hold for two seconds.
  • Quickly explode up, driving through your heels to jump off the floor.
  • Land softly and repeat.

Side Shuffle        

  • Start in an athletic stance, knees slightly bent.
  • Step quickly to your right and slide your left foot to meet your right, repeating to travel a few steps to your right.
  • Pause and step to your left, shuffling in that direction for a few steps. Continue to alternate shuffling a few steps to the right and then a few steps to the left.

Butt Kicker   

  • Stand with your feet under your hips, arms at your sides.
  • Begin running in place, driving your heels up toward your glutes as you alternate legs.


  • Stand with your feet a bit wider than shoulder-width apart and your knees slightly bent.
  • Bend deep at the knees and lower your hips, keeping your torso upright, spine aligned and head up.
  • Shift your weight onto your left foot and then leap explosively as far as you can to the right. Land softly with your right knee bent to 90 degrees and your left leg extended behind you to the outside of your right leg. Let your arms swing through the motion and across your body.
  • Quickly leap as far left as you can, and continue to alternate sides.
    Tip: Swing your arms to help generate momentum, but don’t let your trailing foot touch the ground.

Plank Jack    

  • Start in plank position, with your body forming a straight line from your shoulders to your ankles.
  • Contract your abs to engage your core, and keep your upper body still as you jump your feet out and in.

Long Jump/Jog Back

  • Begin standing with your feet slightly outside your hips, arms by your sides.
  • Bend your knees to squat down, then spring forward, exploding off the ground and driving your arms up for momentum.
  • Land softly in a squat, then quickly jog backward to your starting position. Repeat.

High Knees

  • Stand with your feet hip-width apart, arms at your sides.
  • Begin running in place, pumping your arms and lifting your knees to hip height.


  • Stand with your feet a little wider than shoulder-width apart. Stagger your right foot forward and keep your knees soft. Release your forward heel.
  • Bring your hands up into fists near your chin (boxing guard).
  • Keep your fists at jaw level. Reach your right fist out and bring your right arm to a 90-degree angle as you punch to the midline. Release your right heel to turn your whole body into the hit (aim jaw level). Bring your right fist back to your face and reset your feet to return to your starting position.
  • Repeat on the opposite side with your left fist and left leg forward.

Jumping Jack

  • Stand with your feet hip-width apart, arms at your sides.
  • Jump your feet apart as you sweep your arms out to each side and up overhead, together.
  • Reverse your arm motion as you jump your feet back together to your starting position.

Mountain Climber     

  • Start in high plank, shoulders stacked over your hands.
  • Bring your right knee to your chest and as you extend it back, bring your left knee to your chest. Continue alternating sides.


Hold each stretch for 30 seconds each leg.

Side Lying Quad Stretch

  • Begin lying on your right side, right hand under your head for support, left hand on the floor in front of your chest and legs stacked.
  • Bend your top knee (left knee) so your left heel comes toward your butt and reach for your left foot with your left hand. Hold the top of your foot and pull your foot toward your butt to stretch.

Supine Hamstring Stretch

  • Begin lying on your back.
  • Bring your right leg up and grab the back of your right calf with both hands, straightening both legs. Pull your right leg gently toward you.
  • Hold, then release and repeat with the opposite leg.

Supine Figure-4 Hip Stretch    

  • Begin lying on your back, both feet flat on the floor and knees bent.
  • Cross your right ankle over your left knee and open your right knee. Lift your left foot off the ground and grab the back of your left thigh with both hands.
  • Gently pull your left thigh toward you while pushing your right knee open. Hold, then release and repeat on the opposite leg.

Photo credit: Jacob Ammentorp Lund, Thinkstock; Tom Casey, box24studio.com
Model: Maggie Chen, GX24 Instructor and Personal Trainer