Popsugar Fitness Workouts 30-Minute Cardio and Strength Training Workout If You Can't Get to the Gym, Do This 30-Minute Workout at Home — No Equipment Needed November 22, 2018 by Jenny Sugar View On One Page Photo 3 of 39 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 3 High Knees Run in place while lifting your knees high to the level of your waist. Engage your abs as your knee comes up. Pump your arms to warm up your upper body. Do high knees for 45 seconds. Rest for 15. Previous Next Start Slideshow WorkoutsStrength TrainingBodyweight ExercisesBodyweight WorkoutsIntermediate Workouts30-Minute WorkoutsFull-Body Workouts