30-Minute Workout with Cardio, Legs, and Core!

Jenna Duesterhoeft April 6, 2016 Core Workouts, Strength Training, Workout

This is a workout for those days when you want a break from running or for those days that you maybe want to run, but the weather won’t allow you to run outside (blizzards, lightening storms, etc.,). It’s also a workout for when you want to do some strength training and cross-training, but you’re over the elliptical and you don’t feel like dealing with the gym. You know those days? The days when you want to get in a good workout, but you want it to be convenient, fast, and worth it.

Featured Event

This 30-Minute Workout With Cardio, Legs, and Core is a workout for those types of days.

This workout will get your heart rate up and get your legs and core to burn. Since no equipment is needed, you can do this from the comfort of your living room or backyard (<-hello, beautiful spring weather!).

THE WORKOUT

This workout is made up of 18 exercises that you will perform back-to-back for 30 seconds each. Half of the exercises are strength exercises that target your legs and/or core, but also increase your heart rate (reverse lunge with kick, squat with side kick, burpees). The other half are isometric holds (lunge hold, side plank hold, squat hold).

30-MINUTE WORKOUT pic2 — Click to enlarge and print!

It’s fun one, but it is a doozy.

EXERCISE CUES

Reverse Lunge With Kick (right):

Stand with your feet facing forward and take a step backward with your right foot. Lower into a lunge, making sure that your left knee does not go past your right toe. As you rise up kick your right leg to the front. Repeat for 30 seconds.

Reverse Lunge With Kick (left):

Same as above, but on the opposite side.

Lunge Hold (right):

Stand with your feet facing forward and take a step backward with your right foot. Lower into a lunge, making sure that your left knee does not go past your right toe. Hold for 30 seconds.

Lunge Hold (left):

Same as above, but on the opposite side.

Burpees:

Lower down into a squat position and place your hands on the ground in front of you. Kick your feet back into the push up position and lower your body to the floor. Raise your body back up and return your feet back to the squat position as quickly as possible. Immediately jump up as high as you can. Repeat for 30 seconds.

Plank Hold:

Place your hands directly below your shoulders with your toes pressed into the ground directly behind you. Your body should be in one straight line from your head to your heels, like the beginning of a push up. Activate your glutes and core to stabilize the body. Hold for 30 seconds.

Side Plank Hip Dips (right):

Lie on your right side with your feet stacked on top of each other. Prop yourself up on your right elbow, making sure it is directly below your left shoulder. Your body should be in a straight line from your left shoulder to your feet. Using your obliques, lower your hip down then raise it back up, keeping your upper body still. This is one rep. Repeat for 30 seconds.

Side Plank Hip Dips (left):

Same as above, but on the opposite side.

Side Plank Hold (right):

Side Plank Hold (left):

Same as above, but on the opposite side.

Squat With Right Leg Kick:

Stand with feet hip distance apart, toes facing forward. Lower down into a squat until thighs are parallel to the floor, making sure to keep your knees behind your toes. As you rise up kick your right foot out to the side. Lower back to a squat. Repeat for 30 seconds.

Squat with Left Leg Kick:

Same as above, but on the opposite side.

Squat Hold:

Stand with feet hip distance apart, toes facing forward. Lower down into a squat until thighs are parallel to the floor. Hold for 30 seconds.

Some Tips on this 30-Minute Workout

For the strength exercises (reverse lunge with kick, squat with side kick, burpees) make sure to have precise, strong, and quick movements. Get low in those squats, lunges, and dips. Push yourself through the burpees. Don’t let yourself get lazy!

For the isometric holds (lunge hold, side plank hold, squat hold) hold your core in tight and concentrate on squeezing all your muscles. Isometric holds can really burn. Make them count! You can do anything for 30 seconds!