Wondering which exercises can make the most of your time and burn the most calories? 

We’ve found ‘em for you!

With these five cardio workouts, you'll torch up a ton of calories in just 30 minutes. 

Whether you want to train at home, outside, in a hotel, or do your cardio workout at the gym, we've got an exercise that will fit your needs.

But before that...

 Remember to do your warm ups!

A warm-up prepares the body for your exercise session. 

Warming up helps:

• Gets the heart pumping and the blood flowing. 
• Warm up the muscles to encourage blood flow. 
• Promote oxygen uptake in the muscles, 
• Enhancing your workout performance.

Try to aim for a warm-up session between 5-10 minutes.

You can jog on the spot, jump rope, or do a combination of different light exercises to get your blood pumping and your muscles loose.

All warmed up ? Let’s get right into it:

#1 Jump Rope

Very few people know, but this simple children’s game can help you burn about 500 calories in 30 minutes a moderate pace – comparable to an hour of jogging.

The surface you are exercising on should have a slightly springy quality. If the floor is too hard or the sole of the shoes is too firm, joint stress can result from the heavy load on the ankles. Wooden floors or tartan tracks are ideal.

To do this exercise:

1. In order to find the optimal length of the rope for your own height, both hands take one end each. 
2. Pull your arms close to the body. 
3. The stand shoulder-width apart on the rope and pulls the ends up as far as possible. If the elbows are now at a 90 degree angle, the length of the rope is perfect.
4. Jump rope for 30 minutes.

Tips: Important! When jumping rope, the rotation of the rope comes from the wrists – shoulders and forearms remain stiff. The latter cannot be said about the ankles. Jump and landing take place on the forefoot, the joint cushions the movement quietly. Think of a cat. Not an elephant.

#2 Mountain Climber

The mountain climber is a cardio exercise that doubles as a full-body workout. Since you need to use your entire body, you’ll burn a lot of calories in a short period of time.

To do this exercise:

1. Start in a plank position. Place your shoulders over your hands.
2. Engage your core. Lift your right knee toward your chest.
3. Return to plank. Repeat with your left knee.
4. Repeat quickly for 30 minutes.

 

#3 High-Knee Running

High-knee running is a vigorous cardio workout. It raises your heart rate while strengthening your lower body. As a high-intensity exercise, high-knee running is useful for burning calories in a short amount of time.

To do this exercise:

1. Run in place while lifting your knees as high as possible.
2. Quickly pump your arms up and down.
3. Keep at it for 30 minutes.

#4 Sprint Interval Workout

Running is still the best calorie-burning exercise, but if you are on a time crunch, you can shorten your runs into high-intensity sprints.

Short bursts of speed help build strength and increase aerobic capacity. This is a fun workout to do outside, whether on a track or road, but can also be done on a treadmill.

1. Warm-up: 5-minute easy jog
2. Run: 30-second speed interval (start with a fast, but not sprinting, pace for the first two or three times, then sprint full-out for the remaining intervals)
3. Recover: 1 minute at easy pace
4. Repeat: Do run/recover cycle again for total of 20 minutes
5. Cool down: 5-minute easy jog

Tips:Set an easy pace for your recovery intervals. This can mean a slow jog but walking is fine if you need a slower pace.

#5 Jumping Jacks

Jumping jacks are a basic cardio exercise that raises your heart rate. It also offers an awesome full-body workout. You don’t need much space to do jumping jacks, so it’s easy to do at home.

To do this exercise:

1. Stand with your feet together. Place your arms at your sides.
2. Jump with your legs shoulder-width apart. Lift your arms over your head.
3. Repeat for 30 minutes.

PS. Our 30 minute workouts might be handy to help burn calories in a jiff.

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