Health

6 Cardio Workouts You Can Do In 30 Minutes Or Less

And you don’t have to run for one second if you don’t want to.

Justine Zwiebel / BuzzFeed

Cardio should always be quick, effective, and never boring.

Fox / Global HD / Via elmontajista.tumblr.com

That’s why we put together cardio workouts that you can do in under a half hour. Bonus: Running is not required for all of them.

These cardio workouts were created especially for BuzzFeed Life by certified strength and conditioning specialist Rob Sulaver, founder of Bandana Training. They’re fun, quick, and efftive: They can each be done in about 30 minutes (including a warm-up and cool down).

Plus, they’re super varied, which means they won’t be tedious AF and drag on forever. Check them out below along with some notes on how to do them.

Justine Zwiebel / BuzzFeed

To make this workout easier:
• Start with just 4 or 6 couplets.
• Reduce the work intervals to 30 or 45 seconds.
• Increase the rest periods as needed.

Justine Zwiebel / BuzzFeed

To make this workout easier:
• Start with just 4 or 6 couplets.
• Reduce the work intervals to 30 or 45 seconds.
• Increase the rest periods as needed.

Justine Zwiebel / BuzzFeed


To make this workout easier:

• Reduce each sprint interval by 100m.
• Add 1-2m to each interval of easy rowing.

Justine Zwiebel / BuzzFeed

To make this workout easier:
• Add 30 seconds of rest after each (or every other) movement.
• Reduce the reps for each set of jumping by half.
• No jump rope? Just jump without a rope and mimic the movement.

Justine Zwiebel / BuzzFeed

To make this workout easier:
• Reduce each one-mile run by half.
• Reduce the row interval by 100 meters.
• Add 30-60 seconds of rest between movements.

Justine Zwiebel / BuzzFeed

To make this workout easier:
• Do the circuit two or three times only.
• Add 30 to 60 seconds of rest between each movement.
• Do push-ups on knees.

5 things to note about these:

1. You should try to maintain a brisk pace throughout these workouts.

The work portions of each workout should be done at a comfortably hard pace — about a 7 on a scale of 1 to 10, where 1 is at complete rest and 10 is an all-out effort.

2. Be sure to warm up first and cool down after.

Sulaver recommends prepping for these workouts with a few minutes of light jogging, rowing, or whatever the main cardio activity of the workout is, as well as with the World’s Greatest Stretch and cooling down with some static stretching.

3. Feel free to mix and match movements.

If you can’t or don’t want to run, substitute 500 jumps with a jump rope for every 1/4 mile, for example. Or run hills outside instead of doing it on the elliptical. Or, if you like the Run and Jump workout but hate running, swap in the rower or elliptical.

4. These are designed to get progressively more challenging over time.

So feel free to make them incrementally more difficult each time you do them. If you do 8 sprints in week one, aim to do 10 in week two, 12 in week three, and so on. Or you can add 100 meters to your rowing intervals or extra mileage to the runs, etc.

5. If you want to do these workouts as part of an monthlong workout program, check out the BuzzFeed’s one-month Get Fit Challenge.

And you can swap in even more cardio workouts with these.

Now go cardio!

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