Beginner Cardio Stay Active Workout — No Equipment

Beginner, no-equipment cardio workout to stay active and improve fitness at home. Tone muscles and boost endurance.

Level: beginner · Muscle group: cardio · Equipment: none · Duration: 30 min

Exercise Breakdown (10 exercises)

1. 1. Jumping Jacks
   3 sets · 15 reps · 60s rest
2. 2. High Knees
   3 sets · 15 per leg reps · 60s rest
3. 3. Butt Kicks
   3 sets · 15 per leg reps · 60s rest
4. 4. Bodyweight Squats
   3 sets · 15 reps · 60s rest
5. 5. Lunges
   3 sets · 12 per leg reps · 60s rest
6. 6. Plank
   3 sets · Hold for 30s reps · 60s rest
7. 7. Glute Bridges
   3 sets · 15 reps · 60s rest
8. 8. Calf Raises
   3 sets · 20 reps · 60s rest
9. 9. Quad Stretch
   2 sets · Hold for 30s per leg reps · 30s rest
10. 10. Hamstring Stretch
    2 sets · Hold for 30s per leg reps · 30s rest

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