Free 30 Day Cardio Workout Plan at Home PDF (No Equipment)

If you’re looking for an easy-to-follow and effective 30 day cardio workout plan to level up your fitness and improve your shape at home without equipment, you’ve come to the right place.

I’ve shared a couple of cardio workout routines in this article, one for beginners and the other for intermediate and advanced.

Whether you’re male or female, you can follow one of the programs to keep yourself fit and healthy.

You can train at your own pace for a desired duration. The primary goal of this article is to share a comprehensive and well-structured workout program that can allow you to train in an organized way and help you improve your overall fitness.

Workout Description

This 30 day cardio training involves performing three types of workouts: low-impact steady state (LISS), high-intensity interval training (HIIT), and circuit.

Low-Impact Steady State Cardio: LISS is a form of aerobic training that requires you to perform exercises at a low to moderate heart rate. It helps burn decent calories, enhance cardiovascular fitness, and help improve shape.

High-Intensity Interval Training Cardio: HIIT is a part of cardio training, which involves performing exercises at maximum heart rate followed by short breaks. It helps enhance endurance, burn calories quickly, and helps increase weight loss.

Circuit Cardio: It involves performing a series of exercises, typically 4 to 6, with little or no rest in between them.

Sessions/week: 4x Week

Duration/session: 15-30 minute

Target Gender: Male, Female, and L-G-B-T

Program Goal: Keeps you fit and active, helps you maintain and improve your shape, and minimize cardiovascular health issue.

Equipment Required: None

Adjustment: You can make as many changes as you like to align this program based on your current fitness level and goal.

30 Day Beginner Cardio Workout Plan at Home

Beginner Cardio Workout at Home

Instructions to follow this cardio workout routine:

  • Activity per exercise: Perform ten reps or spend 15 seconds on each exercise.
  • Intensity: Exercise at your own pace during LISS and Circuit workouts and slightly increase the intensity during HIIT.
  • Rest between exercises: 30-45 seconds during the LISS and HIIT. And 2-3 minutes after completing one round during circuit training.
  • Rounds per session: Do as many rounds as possible in each session. Aim for at least two.
  • Important Note: Listen to your body during the workout and understand your limit. It would be best to follow this program after consulting with a certified doctor or trainer who can assess your health and make suggestions.

Day 1 – LISS

  • Jumping jacks
  • Mountain Climber
  • Squats
  • Pushups (on knees/toes)
  • Flutter Kicks
  • Superman
  • Side Drills
  • Shoulder Taps (10/side)

Day 2 – HIIT

  • 15-sec High knees
  • 20 Shadow Punches
  • Alternate Heel Tap
  • Kneeling Pushup
  • Standing Knee to Elbow
  • Floor IYT Raise
  • Lunges

Day 3 – OFF

Day 4 – Circuit

  • Half Burpees
  • Shoulder Tap
  • Kneeling Pushups
  • Superman
  • Flutter Kicks
  • Side Plank

Day 5 – LISS

  • Ankle Hops
  • Mountain Climbing
  • Jumping Jacks
  • Bear Crawl
  • High Knees
  • Alternate Heel Tap
  • Prone IYT Raises
  • Reverse Crunches

Day 6 – OFF

Day 7 – OFF

Day 8 – HIIT

  • Jumping Jacks
  • Mountain Climbing
  • Side-to-Side Run
  • Alternate Heel Tap
  • Shadow Punches
  • Flutter Kicks

Day 9 – LISS

  • Half Burpees
  • Split Squat
  • Push-ups
  • Flutter Kicks
  • Plank
  • Standing Knee Tap Jump
  • Glute Bridge

Day 10 – OFF

Day 11 – Circuit

  • Squat Jump
  • Mountain Climbing
  • Push-up (Knee/Toes)
  • Alternate Heel Tap
  • Superman
  • Shoulder Tap

Day 12 – LISS

  • Ankle Hop
  • Jumping Jacks
  • Bear Crawl
  • Squats
  • Reverse Crunches
  • Push-ups
  • Side Plank Hip Dip
  • Jumping Lunge

Day 13 – OFF

Day 14 – OFF

Day 15 – HIIT

  • Mountain Climbing
  • Shadow Punches
  • Push-ups
  • Squats
  • Flutter Kicks
  • Superman
  • Glute Bridge

Day 16 – LISS

  • Jumping Jacks
  • Lunges
  • Narrow Pushups
  • Bear Crawl
  • Half Burpees
  • Reverse Crunches
  • Standing Knee Tap Jump
  • Plank

Day 17 – OFF

Day 18 – Circuit

  • Bear Crawl
  • Prone IYT Raises
  • Squat Jump
  • Reverse Crunches
  • Shoulder Tap
  • Alternate Heel Tap

Day 19 – LISS

  • Half Burpees
  • Split Squat
  • Push-ups
  • Flutter Kicks
  • Plank
  • Standing Knee Tap Jump
  • Glute Bridge

Day 20 – OFF

Day 21 – OFF

Day 22 – HIIT

  • Jumping Jacks
  • Mountain Climbing
  • Squat Jump
  • Shadow Punches
  • Pushups
  • Superman

Day 23 – LISS

  • Jumping Jacks
  • Lunges
  • Narrow Pushups
  • Half Burpees
  • Bear Crawl
  • Reverse Crunches
  • Standing Knee Tap Jump
  • Plank

Day 24 – OFF

Day 25 – Circuit

  • Mountain Climbing
  • Jumping Jacks
  • Prone IYT Raises
  • Dive Bomber Pushup
  • Alternate Heel Tap

Day 26 – LISS

  • Squat Jump
  • Reverse Crunches
  • Jumping Jacks
  • Lunges
  • Narrow Pushups
  • Bear Crawl
  • Reverse Crunches
  • Plank

Day 27 – OFF

Day 28 – OFF

Day 29 – HIIT

  • Reverse Crunches
  • Shadow Punches
  • Bear Crawl
  • Standing Knee Tap Jump
  • Shoulder Tap
  • Mountain Climbing
  • Half Burpees

Day 30 – LISS

  • Jumping Jacks
  • Mountain Climbing
  • Pushups
  • Prone IYT Raises
  • Squats
  • Reverse Crunches
  • Glute Bridge

Advanced 30 Day Workout Cardio Routine to Challenge Your Fitness

30 Day Cardio Workout Challenge

Instructions to follow this cardio training program:

  • Reps/duration per exercise: Perform ten reps or spend 20 seconds on each exercise.
  • Exercise Intensity: Exercise at your own pace during LISS and Circuit workouts, and slightly increase the intensity during HIIT.
  • Rest between exercises: 15-30 seconds during the LISS and HIIT. And 2-3 minutes after completing one round during circuit training.
  • Rounds per session: Do as many rounds as possible in each session. Aim for at least three.
  • Important Note: Listen to your body during the workout and understand your limit. It would be best to follow this program after consulting with a certified doctor or trainer who can assess your health and make suggestions.

Day 1 – LISS

  • Jumping Jacks
  • Sprinter Lunges
  • Push-ups
  • Side to Side Jump
  • Crunches
  • Lunge to Front Kick
  • Prone IYT Raises
  • Kneeling Jump to Squat

Day 2 – HIIT

  • Toe Tap Hops
  • Plank Jack
  • Side Plank Hip Dips
  • Donkey Kicks
  • Toe Tap Crunches
  • Reverse Lunges

Day 3 – OFF

Day 4 – Circuit

  • Fast Feet (Stationary Sprinting)
  • Burpees
  • Crossbody Mt Climber
  • Inchworm
  • Situp
  • Plank Ankle Taps

Day 5 – LISS

  • Jumping Jacks
  • Reverse Lunge to Front Kick
  • Pushup
  • Squats
  • Star Jump
  • Push-ups to Plank
  • Side Plank Hip Taps

Day 6 – OFF

Day 7 – OFF

Day 8 – HIIT

  • Side to Side Run (Side Drills)
  • Burpees
  • Jumping Lunges
  • Inchworm
  • Mountain Climbing
  • Kneeling Jump
  • Tuck ups

Day 9 – LISS

  • Pushup
  • Squats
  • High Knees
  • Bear Crawl
  • Plank Ankle Taps
  • Frog Jump
  • Shadow Punches
  • Forearm Plank

Day 10 – OFF

Day 11 – Circuit

  • Burpees
  • Shoulder Tap
  • Situp
  • Push-ups to Plank
  • Bear Crawl
  • Grappler Pushup
  • Sumo Squat

Day 12 – LISS

  • Pushup
  • Squat Jump
  • Mountain Climbing
  • Bicycle Crunch
  • Kneeling Jump
  • Tuck ups
  • Pushup Jack

Day 13 – OFF

Day 14 – OFF

Day 15 – HIIT

  • Burpees
  • Bear Crawl
  • Curtsy Lunge
  • Star Jump
  • Squats
  • Sit Outs
  • Plank Jacks

Day 16 – LISS

  • Pushup
  • Plank Ankle Taps
  • Jumping Lunges
  • Mountain Climbing
  • Frog Jump
  • Shadow Punches
  • Tuck Jump

Day 17 – OFF

Day 18 – Circuit

Day 19 – LISS

  • Lunge Front Kick
  • Pushup
  • Pop Squat
  • Inchworm
  • Situp
  • Prone IYT Raises
  • Push-ups to Plank

Day 20 – OFF

Day 21 – OFF

Day 22 – HIIT

  • Jumping Lunges
  • Clap Pushup
  • Burpees
  • Plank Ankle Taps
  • Mountain Climbing
  • Bear Crawl
  • Kneeling Jump

Day 23 – LISS

Day 24 – OFF

Day 25 – Circuit

  • Curtsy Lunge
  • Burpees
  • Shoulder Tap
  • Bicycle Crunch
  • Sit Out
  • Crossbody Mountain Climber

Day 26 – LISS

  • Squat Jump
  • Pushup
  • Jumping Lunge
  • Situp
  • Bear Crawl
  • Mountain Climbing
  • Floor Wiper

Day 27 – OFF

Day 28 – OFF

Day 29 – HIIT

  • Lunge Front Kick
  • Inchworm
  • Burpees
  • Plank Ankle Taps
  • Butterfly Situp
  • Kneeling Jump
  • Shadow Punches

Day 30 – LISS

  • Jumping Jacks
  • Pushup
  • Squat Jump
  • Situp
  • Shoulder Tap
  • Prone IYT Raises
  • Push-ups to Plank
  • Bicycle Crunch

Download The 30 Day Cardio Workout Plan PDF


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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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