30-Minute, No Running Cardio Workout with Amazfit {at-home, bodyweight cardio workout}

Raise your heart rate with these 7 bodyweight exercises for a complete 30-minute, no running at-home cardio workout! 

30-Minute, No Running Cardio Workout | www.nourishmovelove.com

Sometimes I just want to crank the music, get my heart pumping, and break a good sweat doing cardio. I’m not a cardio queen; I gave that up several years ago when I traded in my marathon running shoes for HIIT, strength training and bare-feet at the barre. However, I still enjoy a good cardio session every now and then, and it’s a great way for me to listen to my podcasts. 

When I’m at the gym, my preferred cardio includes — treadmill sprints, stair stepper intervals or rowing sprints. However, I had to give up running and rowing about 20 weeks into my pregnancy. That leaves me limited to the stair stepper. Which is great when I’m at the gym, but I don’t have a stair-stepper at home.

So I’ve put together a 30-minute, no running cardio workout you can do at home; no equipment needed. It’s the perfect, stand alone 30-minute workout, or it pairs perfectly with an upper body strength training circuit

The goal of this cardio workout is aerobic endurance, so you’ll want to be at about 70% of your max heart rate throughout the entire workout. To help you track your heart rate I’ve teamed up with Amazfit to share the features of their new Amazfit Arc water resistant activity and sleep tracker with an optical heart rate sensor. You can learn more about Amazfit, the Amazfit Arc activity + heart rate tracker, and how to properly track your heart rate below. 

Now it’s time to press play and raise that heart rate!

the workout: 30-Minute, No Running Cardio Workout 

This workout consists of 7 bodyweight, cardio-based exercises. Perform each exercise for 45 seconds followed by a 15 second recovery. Repeat the entire workout x 4 sets for a complete 30-minute, no running at-home cardio workout.

Note, you can always adjust the time intervals to better fit your fitness level. Example, beginners may want to start with 30 second intervals of exercise followed by 30 seconds recovery; whereas, more advanced fitness levels may want to up it to 50 second intervals of exercise followed by 10 seconds recovery. You can also make all exercises low impact by removing any jumping. 

  1. Woodchop Speed Skaters
  2. Star Jacks
  3. Lunge + Punch
  4. Surfer Squats
  5. Lateral Ski Jumps
  6. Criss Cross Jacks
  7. Combat Burpees

X 4 sets

See video above for complete workout and proper exercise form. 

Woodchop Speed Skaters

Woodchop Speed Skaters

Star Jacks

Star Jacks

Lunge + Punch

Lunge + Punch

Surfer Squats

Surfer Squats

Lateral Ski Jumps

Lateral Ski Jumps

Criss Cross Jacks

Criss Cross Jacks

Combat Burpees

Combat Burpees

Amazfit Arc Activity +Heart Rate Monitoring

Who loves counting their steps, tracking their sleep and seeing how high their heart rate is after a round of burpees?! ME! And I know I’m not alone as there are ‘step challenges’ going down as you read this blog post. The best part, you can have easy access to all this information by tapping your wrist!

I personally love using the Amazfit Arc to monitor my daily activity. The Amazfit Arc is a water resistant activity and sleep tracker with an optical heart rate sensor and scratch resistant OLED touch screen. It’s designed with comfort and simplicity in mind. But my favorite part, the Arc offers durable construction and industry leading 20 days of battery life on a single charge. Yes, 20 days of battery life! It’s amazing!

Amazfit Arc

And with a simple tap on the display you can easily access the current time, your daily step count, distance traveled, calories burned, heart rate, and battery status {all without the need for phone access}. Additionally, if you download the Amazfit app, you will be able to track your sleep quality too.

Amazfit Arc with phone app

This comes in super handy when you’re doing a 30-minute, no running at-home cardio workout that is designed for aerobic endurance {or if you’re pregnant and need to monitor your heart rate a bit more closely}. As I mentioned above, the goal of this workout is to be around 70% of your max heart rate which you can easily track with the Amazfit Arc. If you’re wondering how to calculate your max heart rate, or would like to learn more about the different heart rate training zones you can visit the Amazfit blog.

As an added bonus, you can get 20% off any Amazfit products! Simply click here to shop and use using promo code: BESTSELF

Amazfit Arc

This workout is a sponsored post in partnership with amazfit. all words and opinions are my own. thank you for supporting the brands that make nourish move love and all the content you see on this blog possible. 

the workout re-cap: 30-Minute, No Running Cardio Workout 

This workout consists of 7 bodyweight, cardio-based exercises. Perform each exercise for 45 seconds followed by a 15 second recovery. Repeat the entire workout x 4 sets for a complete 30-minute, no running at-home cardio workout.

  1. Woodchop Speed Skaters
  2. Star Jacks
  3. Lunge + Punch
  4. Surfer Squats
  5. Lateral Ski Jumps
  6. Criss Cross Jacks
  7. Combat Burpees

X 4 sets

Pin this workout

30-Minute, No Running At-Home Cardio Workout | www.nourishmovelove.com

2 comments
  1. Loved this workout! I have a bum hip that makes lateral movements tough, so for the Surfer Squats, I just did squats, pivoting 180 degrees from side to side and for the Ski Jumps I just did smaller hops. I was definitely sweating and the heart rate was up. Love that no weights were needed. Thanks for the great workout, I’m doing this one again for sure!

    • Hi Meghan! I’m so glad you loved this cardio workout and that you were able to modify as needed to accommodate your hip! It sure is a heart-pumping cardio workout that will raise your heart rate! And I’m with you, I love bodyweight workouts that you can do anywhere! So glad you enjoyed this one and thanks for sharing! Plus there are a lot more bodyweight workouts on the blog to check out! Enjoy! xo-Lindsey