30-Minute Workouts | Cardio
Today's Your Day to Get Moving For 30 Minutes
It's time to do some cardio in our No-Excuses Workout Challenge. And today we are putting you in charge! You get to pick how to get your heart rate up. It doesn't matter what you do, as long as you keep moving for 30 minutes. The easiest option is running; just lace up your sneakers and hit the streets. But you can also swim, bike, or boogie. The options are endless.
If you would like a little more guidance, we have some plans for you to try — one with stairs and one with an elliptical, in case you have access to some cardio equipment.
Stairs
| Time | Move |
|---|---|
| 1 minute | Run up and down the stairs |
| 1 minute | Run up and down the stairs sideways, switching sides every time you ascend the stairs |
| 1 minute | Forward lunges: alternate between stepping the right foot on the first step, and then the left |
| 1 minute | Double leg jumps: starting on the ground, jump both feet onto the first step, then jump back to the ground |
| 1 minute | Toe tap: alternating tapping bottom step with your toes, jumping from leg to leg |
| 1 minute | Side squats: elevate your right foot on the first step for 30 seconds, then repeat on the left side for 30 seconds |
Elliptical
| Time | Resistance | SPM* |
|---|---|---|
| 0:00-2:00 | 3 | Warm up |
| 2:00-5:00 | 5 | Warm up |
| 5:00-10:00 | 7 | 155-160 |
| 10:00-15:00 | 10 | 140 |
| 15:00-18:00 | 7 | 160 |
| 18:00-21:00 | 10 | 150 |
| 21:00-24:00 | 7 | 160 |
| 24:00-25:00 | 10 | 150 |
| 25:00-26:00 | 8 | 140 |
| 26:00-27:00 | 10 | 150 |
| 27:00-30:00 | 7-5 | Backward |
*SPM = Strides per minute
Set elliptical incline to 20 percent.
Image Source: POPSUGAR Photography / Ericka McConnell
