30-Minute Bodyweight Cardio Workout — Beginner
A ready-to-go 30-minute bodyweight cardio workout for beginner lifters. Warmup, main lifts, cooldown, and tutorial links for every exercise.
Warm-up
- Bodyweight Squats1 × 10 · rest 15s
- Jumping Jacks1 × 30s · rest 15s
- Arm Circles1 × 30s · rest 15s
Main workout
- High Knees4 × 30s · rest 45s
- Jump Rope4 × 30s · rest 45s
- Jumping Jacks4 × 30s · rest 45s
Cool-down
- Child's Pose Stretch1 × 45s · rest —
- Cat-Cow Stretch1 × 45s · rest —
- Pigeon Pose Stretch1 × 45s · rest —
FAQ
How long is this cardio workout?
About 30 minutes including warm-up and cool-down.
What equipment do I need?
This routine is designed for bodyweight.
Is this good for beginners?
Yes — exercises are scaled for beginners with simple progressions.
Related workouts
- 30-Minute Bodyweight Full Body Workout — Beginner
- 45-Minute Bodyweight Full Body Workout — Beginner
- 30-Minute Bodyweight Full Body Workout — Intermediate
- 45-Minute Bodyweight Full Body Workout — Intermediate
- 30-Minute Bodyweight Upper Body Workout — Beginner
- 45-Minute Bodyweight Upper Body Workout — Beginner