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33 Cardio-Based Bodyweight Exercises

Ready to take your home workout to a new level? While you may have heard about interval training—trainers’ dirty little secret for a stronger body (and a less boring workout)—you’ve never seen it like this before.

The 30-minute workout will get your heart rate up while strengthening your upper body, lower body, and core—all without the use of equipment. Follow along as Grokker trainers and professional athletes Jenny Pacey and Wayne Gordon take you through five intense sets of effective strength and cardio moves. From single-leg squats to inverted push-ups to V-sits, the exercises are anything but ordinary. After 30 quick minutes (trust us—they’ll fly by), you’ll feel the burn. Up for the challenge? Just press play.

To recap: Perform each exercise for 40 seconds, followed by 20 seconds of squat spins. Rest 20 seconds between each set.

Set 1:

Single-leg squat

Push-up with shoulder tap

In-out jump

Tuck crunch

Set 2:

Curtsy lunge

Elbow dip

Split lunge, 180-degree jump


Set 3:

Single-leg hip raise

Swimming plank

Wide-leg squat thrust

Single-leg V-Sit

Set 4:

Lateral lunge see-saw

Single-leg inverted push-up

Lateral jump

Full kick-up

Set 5:

Walkout push-Up

Y dorsal raise

Tick-tock lizard

Full core rock

Looking for more short and effective at-home workouts? Grokker has thousands of the workouts you want so you’ll never get bored. Plus, for a limited time, Greatist readers enjoy 40 percent off Grokker Premium (just $9 per month) and your first 14 days free. Sign up now!