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 4 of 39 ADVERTISEMENT () Start Slideshow Share This Link Copy ← Use Arrow Keys → 4 Burpees Lower into a crouching squat with your hands on the floor. Do a squat thrust by jumping your feet back into a plank position. Do one basic push-up, bending your elbows and then straightening back to a plank. Jump your feet forward to your hands, and come into a squat. Do an explosive jump straight up, getting as much height as you can. Do 45 seconds of burpees. Rest for 15. Previous Next Start Slideshow WorkoutsStrength TrainingBodyweight ExercisesBodyweight WorkoutsIntermediate Workouts30-Minute WorkoutsFull-Body Workouts