Here's a Week of 30-Minute Video Workouts You Can Do Anywhere

By Jenny Sugar
POPSUGAR Studios
POPSUGAR Studios

All you need is 30 minutes a day for seven days straight. By the end of this one-week video workout plan, you'll feel stronger, more energized, and excited about your new habit of working out every day. This plan involves five days of workouts that include a mix of cardio, HIIT, and strength training. The other two days are active rest days, where you can do the 30-minute yoga videos included, do these foam-rolling exercises, or find another way to move for 30 minutes such as taking a long walk with a friend.

Underneath each workout is an explanation of what equipment is needed, if any, so all you have to do is press play and follow along. Have fun getting sweaty, healthy, and strong! If one week isn't long enough, try this two-week video workout plan.

Day 1: Full-Body Cardio Workout

Burn major calories with this 30-minute full-body cardio workout — you don't even need to leave your home. Be sure to have a towel and water bottle nearby because you are sure to work up a major sweat! On Anna: Lorna Jane top and BodyLanguage tights / On Dre: Graced by Grit top and Vimmia tights / On Dani: Graced by Grit top and ChiChi Tights

Day 2: Cardio and Toning Boot Camp

Barry's Bootcamp trainer Allie Cohen keeps things moving by mixing strength training with cardio moves in this eight-exercise, 30-minute circuit workout. No muscle goes unworked in this fast-paced boot camp, and if you're new to fitness, don't worry — we offer beginner modifications for each of the moves. Grab a pair of medium-weight dumbbells between five and 10 pounds (we like using eight pounders), press play, and get ready to warm up and work.

Credits: Barry's Bootcamp and Corkcicle

Day 3: Cardio Workout With Weights

Grab a pair of free weights, and get ready to torch calories with this challenging at-home cardio workout from trainer Danielle Pascente, creator of the Kick-Ass Training Guides. We offer modifications, too, so you can work out with us no matter your fitness level. Don't have weights? No worries! This workout will still be quite effective without them.If you love this workout, you can find more from Danielle on her Glow shop.
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Credits: On Anna: Athleta top, Roxy tights, and Dr. Scholl's shoes; On Danielle: Tantris outfit and APL (Athletic Propulsion Labs) shoes; On Rachel: Reebok top, Show Me Your Mumu tights, and APL (Athletic Propulsion Labs) shoes; Manduka mats and Cheeky water bottles

Day 4: Power Yoga Flow

A good yoga flow, when the poses are connected into a flowing sequence directed by your breath, makes for a great two-in-one workout providing flexibility training and strength training all at once. This 30-minute yoga session, led by Jess Taras and inspired by NYC- and LA-based Y7 Studio, is a full-body yoga-flow workout targeting the butt and core that lengthens while it strengthens. Focusing on your breath adds a de-stressing element to your sweat sesh — bonus! Grab a mat, press play, and get ready to feel grounded and strong.

Credits: On Anna Lorna Jane top and Vimmia tights; On Jess: Y7; On Julana: Graced by Grit top and Ultracor Tights

Day 5: Dance Cardio Workout

Ain't no party like a cardio dance party, especially when you're working out with Nicole Steen! A cardio dance expert at Equinox, she knows how to keep you moving. This workout is so fun, you'll likely forget you're working out. Press play and get ready to shake it! And be sure to check out Nicole's Latin dance workout for 30 more minutes of fun.

Credits: On Anna: Sweaty Betty top and bra, Terez tights and Under Armour shoes; On Nicole: Seafolly outfit and Athletic Propulsion Labs (APL) shoes; On Kaycee: Knixwear bra, 7 'Til Midnight Tanks, Body Language Sportswear tights, and Athletic Propulsion Labs (APL) shoes; Corkcicle water bottle

Day 6: Full-Body Workout With Weights

Get ready to work your entire body and tone your muscles in 30 minutes! We suggest grabbing some medium-weight dumbbells, between five and 10 pounds, and some water; you're going to want to hydrate during this one.

On Anna: Under Armour and BodyLanguage; On Kaycee: Under Armour, Koral, and Athletic Propulsion Labs (APL); On Dre: Under Armour, BodyLanguage, and Athletic Propulsion Labs (APL); Manduka mats

Day 7: Chill Yoga

If you're stressing out, it's time to calm down and center yourself with this relaxing yoga series from Yoga With Adriene.

Credits: On Anna: Under Armour top and Noli Yoga tights; On Adriene: Adidas outfit; Manduka mats