30 Exercises for a Tough Cardio Workout That Will Leave You Out

How to design a workout

Determine a workout time, for example 30 minutes.
Choose 10 or 15 exercises to make it easier to count. Or do all 30.
Do the exercises in a row, one after the other. Allow 40 seconds for one exercise, then rest for 20 seconds and move on to the next.
After finishing the circle, you can rest for 1-2 minutes or immediately start it again. If you chose 10 exercises, you get three circles, if 15 - two, if 30 - one.

You can easily adjust your workout time and difficulty. If you want it easier - increase the rest time between sets, more difficult - rest less.

If you have a fitness bracelet, watch your heart rate. Throughout the workout, it should not fall below 150 beats per minute. Then your cardio workout will be comparable in efficiency to a long measured run and even surpass it in terms of pumping different muscle groups.

Very busy people can practice the Tabata protocol. The classic tabata lasts 4 minutes and consists of eight intervals: 20 seconds of work + 10 seconds of rest. Choose 2, 4, or 8 exercises and do one or more laps at maximum intensity. This workout will help you burn more calories in less time and build endurance.

What exercises to do

1. Jumping with a high lifting of the hip

Jump in place, bringing your knee high up each time. Help yourself with your hands.

2. Split in the bar

Stand in the classic plank on the palms, with a jump, spread your legs wider and collect them back.

3. "Under the fence" + hikik

Take a wide side step and shift your weight from one leg to the other through a deep squat. Tilt your body as if you were crawling under a fence, but keep your back straight. After that, straighten up and put your feet together. From this position, kick to the side. If there is not enough stretch, do not try to lift your leg very high. You may fall or be injured.

4. Frog jumping

Stand in a classic plank, with a jump, put your feet as close to your hands as possible. Return to starting position and repeat.

5. Leap from the lunge with the extension of the knee

Lunge back with your right foot, knee to the floor. Jump out of this position while bringing the knee of your right leg forward and upward. Land and lunge again. Divide the time interval into two parts. Do the exercise half the time with one leg, half the other.

6. Plank with side jumps

Stand in the classic palm plank. Jump to the right with both feet, as if trying to reach the shoulder. With a jump, return to the starting position and repeat on the other side.

7. Jumping Jack

With a jump, place your feet wider than your shoulders, at the same time clap your hands above your head. With a jump, return to the starting position and repeat.

8. Jumping Jack crosswise

The first jump you do in the "star" position: legs wide, arms parallel to the floor. Then, with a jump, cross your legs and arms and return to the starting position.

9. Classics

Jump on two legs wider than shoulder level, then one under the center of gravity, and then two again. It's like playing classics, but still standing still. Alternate your legs to distribute the load evenly.

10. Jumping with a touch of the stand

Find a stand that rises 20-30 centimeters from the floor. Touch it with one foot, then swap legs with a jump. Continue at a brisk pace.

eleven. Side jumps with knee extension

Jump to the right, lift your left knee to waist level, then repeat on the other side. Make quick, narrow jumps. If you are exercising on a rug, stay within its bounds.

12. Asymmetric push-ups

Get upright on your knees. Put one hand further to the side, do a push-up. Return to starting position and repeat on the other side.

13. Lunge with a swing

Lunge back with your right foot, knee to the floor. Stand up, swing your leg forward and lunge again. Do half the time on one leg, half on the other.

14. Jumping lunges

With a jump, go into a lunge, jump to the starting position and again into a lunge from the other leg. To avoid hitting your knee, do not bring it to the floor.

15. Breakdancer

Get down on the floor, palms under your shoulders, knees bent, feet on the pads. Tear off your left arm and right leg from the floor, turn the body and pelvis to the left, kick forward with your right leg, keep your left arm bent next to your chest. Return to starting position and repeat on the other side.

16. V-fold

Lie on the floor on your back, lift your shoulders and legs off the floor. Keep your arms and legs straight at a 45-degree angle from the floor. From this position, make a fold: touch your feet with your hands and come back. Do not rest your shoulders and feet on the floor until the end of the exercise.

17. Squat-plie with twisting to the side

Keep your hands behind your head. Do a sumo squat: put your legs wide, turn your socks and knees as far as possible to the sides and squat down to parallel with the floor. As you exit the squat, lift your right knee to the side, tilt your body to the right, and touch your knee to the elbow. Squat again, but now on the way out, touch your left elbow with your left knee. Continue alternating sides.

18. Squat with a jump on 180 degrees

Stand straight, feet shoulder-width apart, toes slightly turned to the sides. Do a squat, turn the body to the left, touch the floor with your right hand between your feet, pull your left up. Jump out of this position, in a jump, join your arms above your head and turn 180 degrees to the right. Land in the same position: squat, body turned to the right, left hand touches the floor, right looks at the ceiling.

19. Entering the Warrior Pose III

Stand straight, lift your bent right leg. From this position, take your leg back, while lowering the body to parallel with the floor and extending your arms forward. At the end point, the arms, torso and one leg should be parallel to the floor. Return to starting position and repeat. Do half the time on one leg, half on the other.

20. Lumberjack

Place your feet shoulder-width apart. Bring your arms together and lift them over your right shoulder, while rotating your torso and pelvis to the right. The left heel is lifted off the floor. Move your arms diagonally down to your left hip. The body and pelvis turn to the left, the knees bend slightly. The movement looks like you are swinging and chopping down a tree that grows near your left thigh.

To complicate the exercise, pick up a medball or dumbbells.

21. Knee to elbow in a lying position

Stand upright, palms under your shoulders, legs straight. Bend your right leg and bring your knee to your elbow. Return to support and repeat on the other leg.

22. Cross steps in the plank

Stand upright, palms under your shoulders, feet together. Step your left hand crosswise and place it in front of your right. At the same time, take a wide step to the side with your right foot. Then take a step to the right with your right hand, and place your left leg to your right. This is one time.

Perform three times to the right and three times to the left. When walking to the left, during the cross movement, the right hand is placed in front of the left.

23. Plank on the elbows with a rise of the knee

Stand in a plank on your elbows. Bring your pelvis up, lift your right leg bent at the knee, and try to reach your chest with your knee. Return to starting position and repeat on the other leg.

24. Side Plank Dips

Perform a push-up and turn into a side plank: turn your body to the right, tear your right hand off the floor and lift it up. Fix for a second, return to lying position, do push-ups and plank to the other side.

25. Bridge

Sit on the floor, bend your knees, place your feet on the floor, place your palms behind you. Raise your pelvis so that the body is stretched from knees to shoulders in one line. At the top point, tighten your buttocks each time to work them better.

26. Rock climber

Stand at close range. Bring your knee up to your chest, the foot can be left in the air or placed on the floor under the pelvis. Change legs with a jump, try to keep the pelvis in one place.

27. Boxing jumps

Find a stable elevation of at least 50 centimeters in height. Jump on it, straighten fully, step off or jump back down and repeat.

28. Burpee

From a straight position through a lying position, lower yourself to the floor, touch the floor with your chest and hips. With a jump, put your legs closer to your hands, straighten up and jump up. Clap your hands over your head as you jump.

29. Jumping out of the squat

Squat to parallel with the floor or slightly below. Jump up and back into the squat. Try not to pull your heels off during exercise.

30. Skater

Tilt the body forward, make a sliding jump to the side with your right foot, cross the left one behind the right, swing your hands to the right. Repeat on the other side. The movement is reminiscent of fast ice skating.