30 Min Full Body Cardio Workout at Home | No Equipment, No Repeat

Get ready for a sweaty, energizing 30-minute full body cardio workout at home—no equipment needed! This no-repeat, bodyweight routine is designed to elevate your heart rate, build endurance, and tone your entire body using just your body weight and a mat. Perfect for intermediate levels, this full-body cardio burner is low on boredom but high on results. You'll challenge your legs, arms, core, glutes, and coordination through a mix of dynamic movements, plyometric bursts, and core-focused exercises. We’re using a 40 seconds on / 20 seconds rest timer format to keep things intense yet manageable. You don’t need any equipment—just enough space to move freely and a bottle of water nearby. A separate warm-up is linked to prepare your body for the work ahead, and we’ve included a gentle cool down at the end to help you recover properly. With 30 unique, non-repeating exercises, this routine keeps things fresh and fun while ensuring you hit every major muscle group. Let’s boost that cardio, tone those muscles, and get sweaty together—right from your living room! 🧩 Workout Structure: ⏱ Timer: 40 sec work / 20 sec rest 🔥 Format: No repeat 📍 Equipment: None 🌡 Warm-up: Linked in description 🧘 Cool down: Included in video 📈 Level: Intermediate 💪 Workout Exercises: 00:00 Intro 00:20 Sumo Squat + Knee Drive 1:20 Jump Squats 2:20 Standing Oblique Crunch 3:20 Frog Hops 4:20 High Plank Side Walk 5:20 Plank to Squat 6:20 Hollow Hold Rocks 7:20 Reverse Crunch + Kick 8:20 Bicycle Crunch 9:20 Plank Jacks 10:20 Crossbody Mountain Climbers 11:20 Push-Up + Reach Forward 12:20 Down Dog Tricep Extension 13:20 Speed Skaters 14:20 Squat to Calf Raise 15:20 Alternating Curtsy Lunges 16:20 Heisman Shuffle 17:20 Lunge to Floor Tap + Hop 18:20 Squat to Star Jump 19:20 Seal Jacks 20:20 Crab Toe Touches 21:20 Flutter Kicks 22:20 Burpee 23:20 Bear Crawl 24:20 Spider Crunch 25:20 Shoulder Tap + Ladder Walk 26:20 Broad Jump + Shuffle Back 27:20 Standing Toe Touches 28:20 Squat Pulses 29:20 Jump Lunges 30:20 Cool Down 💬 Let me know in the comments how far you made it, and don’t forget to hydrate and smile—this is your time to shine. Press play and let’s sweat it out together! #CardioWorkout #NoRepeatWorkout #HomeWorkout #BodyweightWorkout #FullBodyWorkout #NoEquipmentWorkout #HIITAtHome ☕️ Support my channel : https://buymeacoffee.com/luciebraunsc... Music: www.epidemicsound.com ♡ SUBSCRIBE: @lucybraunschweig ♡ Instagram: @luciebraunschweig ⚠️ Disclaimer: Please consult a medical professional before beginning this or any other exercise program. Remember to listen to your body, focus on maintaining good form, and avoid any movements that cause discomfort or pain. Modify or skip exercises as needed, especially if you're new to bodyweight training. Stay hydrated, take breaks if necessary, and always prioritize safety! @lucybraunschweig is not liable for any injuries or health issues that may occur from this workout. 30 Min Full Body Cardio Workout at Home | No Equipment, No Repeat