Aerobic exercise is a type of exercise that promotes cardiovascular fitness. It also helps increase your stamina and endurance. Aerobic exercise helps your heart pump blood more efficiently, which gets rid of excess blood sugar and fat from your body. It also helps improve your mood and mental health by reducing stress levels and boosting endorphins.

Now that we’ve talked about why aerobics are important for weight loss, let’s talk about how they work in your body. Aerobic exercise causes muscle tissue breakdown and stimulates the production of enzymes called lipases that break down fat cells into fatty acids. The fatty acids are then used as an energy source during exercise or stored as fat if there is too much food intake after exercise session ends. This process is known as lipolysis (fat breakdown).

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30 Min Aerobic Workout For Weight Loss

So many of us worry about how we can fit workouts into our busy lives to help us destress, but that in turn stresses us out more.

But at the end of the day (which in your case is pretty late), you have to take a 360-degree approach to your health and accept that exercise, while incredibly beneficial to both our bodies and our minds, is only one aspect of well-being.

For example, if you’re barely getting six hours of sleep a night and exhausted as it is, cutting that time short to wake up early and hit the gym is not a healthy decision.

Squeeze activity into your day without trying

That said, there are ways you can squeeze in activity that will do you just as much good as formal gym sessions.

It’s all about upping your non-exercise activity thermogenesis, or NEAT. Essentially, this is all the movement you do in your daily life — so walking to the bus stop, cooking, and cleaning, for example.

If you can increase your NEAT, you’ll be surprised at the effect. Can you walk some of your commute? Take the stairs instead of the lift? Or go over to a colleague’s desk instead of emailing them?

Research from 2018 found that NEAT could significantly affect the number of calories you burn in a day and that increasing NEAT could play a hugely beneficial role in lowering obesity rates.

You could also try what’s known as exercise-snacking. This means doing little bits of exercise over the course of the day — think 10 air squats every time you go to the bathroom, or lunges while you wait for the kettle to boil. Honestly, it adds up to more than you think.

You can do a decent workout in 20 to 30 minutes

First up, that you’re prioritizing 20 to 30 minutes of your incredibly long day for exercise is commendable, so bravo.

And take comfort in the fact that you don’t need to spend an hour in the gym to get a good workout. If you train smart, you can do a lot in 20 minutes.

Ngo Okafor, a two-time Golden Gloves boxing champion and renowned celebrity trainer, told Insider how to maximize your limited gym time.

“The most effective workout you should be doing to burn the most calories in 20 to 30 minutes is a strength circuit with a cardio burst mixed in,” he said.

“The idea is to elevate your heart rate and keep it elevated throughout the entire workout.”

Lift weights to raise your basal metabolic rate

Okafor, whose past clients include Jennifer Lopez, Naomi Campbell, and Julia Roberts, explained that while solely doing cardio will burn calories in the moment, it doesn’t give you much afterburn. But this is not the case for resistance training.

“Although weight/strength training does not burn as many calories as a purely cardio workout while it is being performed, it burns calories over an extended period of time,” Okafor said.

“It does so because muscle tissue is broken down during strength training and requires energy to rebuild. The process of rebuilding muscle tissue burns calories throughout the day.

“Combining the two training modalities increases the calorie burn, both during the performance of the workout and throughout the day.”

Essentially, with strength training, you’ll increase your basal metabolic rate and thus burn more calories simply by existing, which is a win if you’re keen to get leaner.

Mix cardio and weights for the best results in a short time

Ngo Okafor 1
Strength training will boost your basal metabolic rate. 

Okafor recommended the following sample workout you can do in 20 to 30 minutes:

  • Warm-up: five minutes on a cardio machine (with a goal of burning 10 calories per minute)
  • Workout:
    • Body-weight squats — 20 reps
    • Body-weight stationary lunges — 20 reps on each leg
    • Deadlifts — 20 reps
    • Crunches — 20 reps
    • Leg lifts — 20 reps
    • A three-minute cardio burst on a stationary bike: three rounds of 30 seconds of slow pedaling followed by 30 seconds of fast pedaling

You should try to do the whole circuit three times, using weights that become challenging on the final few reps.

Know when your body needs to rest

Just because you can squeeze in a half-hour workout at the end of the day doesn’t always mean you should.

“Exercise is a stress on the body, and if you’re already burning the candle at both ends, it might not be the best idea to then add the pressure of having to work out every day into the mix,” said Alice Liveing, a personal trainer.

It’s a case of learning to listen to your body’s needs and knowing when rest is the healthier option. If it takes all the mental strength you can muster to get yourself to the gym, you probably shouldn’t be going — and you’re definitely not doing the right workout if you’re dreading it that much.

“While, of course, it depends on what your goals are (perhaps strength, endurance, fat loss), the best workout you can do is one that you enjoy and therefore are likely to want to commit to after a long day,” Liveing told Insider.

Liveing suggested that, even though you want to burn calories, you should avoid hammering your body with high-intensity interval training, or HIIT, and take a step back to think about “how you can support your busy lifestyle with a consistent exercise routine.”

She continued: “My best advice to maintain strength and stay healthy would be to aim for a combination of resistance training and some form of conditioning training, while also trying to maintain good activity levels throughout the day.

“I’d combine weighted exercise, like squats, deadlifts, presses, and pulls, with some low-skill conditioning to finish on, something like the assault bike or sled push/pulls.”

Don’t worry about not being able to work out as much as you feel you should

Most important, however, is not to beat yourself up for not being in the gym seven hours a week.

You have a demanding job and lifestyle; it’s not easy.

Try to switch your mindset from stressing out about not having done as much as you feel like you should have to praising yourself for the little things you have achieved at the end of the day, like hitting a 10,000-step goal, drinking two liters of water, or finding five minutes to meditate.

Focus on the bigger picture of overall health, and do what you can, but be kind to yourself. Simply by putting the effort in, you’re doing brilliantly.

30 Minute Aerobic Workout For Beginners

This basic cardio workout is the next step up from the 20-Minute Cardio Workout, adding more time and more intensity to the previous workout. Now you will be achieving the recommended amount of daily moderate-to-intense physical activity. It’s a type of workout you’ll want to do most days of the week for better health and fitness and, of course, for burning calories. Change it up by using different cardio machines and aerobic activities such as running and cycling.

You’ll alternate between a baseline, moderate level, and a slightly higher level by changing your settings, speeding up or slowing down. You can use this Perceived Exertion chart to match how you feel to the suggested Perceived Exertion levels. You’ll start at level 4, a moderate exertion level where you can chat with your buddies. Then you’ll be taking it up to 6 and 7 where you are a little breathless and sweating, but not yet up to the grunting-only levels.

Equipment Needed 

This workout can be done on any cardio machine or other activities. You can perform this workout on a treadmill, stationary cycle, elliptical trainer, rowing machine, skiing machine. You can also simply do it by walking, running, cycling or doing other cardio physical activities.

How to Do the Beginner Cardio 30-Minute Workout

  • Complete each segment of the workout, setting speed, incline, resistance or ramps to match the suggested Perceived Exertion Levels
  • Modify the workout as needed to fit your fitness level, preferences, and goals
  • Slow down or stop the workout if you feel any pain, dizziness or shortness of breath 
TimeIntensity, Speed, Incline or ResistancePerceived Exertion
5 min.Warm up at an easy-moderate pace.4
5 min.Baseline: Increase speed, incline or resistance (or use a combination) to find your baseline. In this phase, you should be just a little out of your comfort zone and feel that you’re working, but able to talk5
2 min.Increase your incline, resistance or ramps until you feel you’re working harder than baseline.6
3 min.Back to baseline5
1 min.Increase your incline, resistance or ramps to work harder than baseline.6
3 min.Back to baseline5
1 min.Increase your speed to work at a higher intensity – you should find it difficult to talk7
3 min.Back to baseline5
2 min.Increase your speed to work at a higher intensity – you should find it difficult to talk7
5 min.Cool down4
Total:30 Minutes

Precautions for This Workout

See your doctor before trying this workout if you have any injuries, illnesses or other conditions. For safety, be sure you know the basics of any cardio machine you are using. You don’t want to waste your workout time by not knowing how to speed it up, slow it down or increase and decrease the resistance and ramps. Figure that out before you get onto the machine. Use any safety cord they provide for the treadmill so it will stop if you trip and fall.

For outdoor cardio workouts, avoid distracted exercising. Be aware of traffic and ensure you can hear the ambient noise if you are using earbuds, etc.

30 Minute Aerobic Workout At Home

A good cardio workout consists of exercises that boost your heart rate. And a strong cardio-vascular system houses more capillaries providing more oxygen to muscle cells. This enables the cells in the muscles to burn more fat both during periods of exercise and inactivity.

30 Minute HIIT Cardio Workout Without Any Equipment

This 30 minute workout at home is perfect for beginners who do not have any special equipment at home and a lot of time on their hands. The following at home cardio workout plan has been crafted especially for starters. It comprises 15 steps of basic exercises, rest period, and repetitions to create the perfect winning workout recipe:

Total Time: The total time required for this cardio workout at home for beginners is 30 mins; 40 secs intro, 5 mins warm-up and 5 mins stretch. You do not need any equipment except an exercise mat.

Step 1: Spot Sprint

Spot sprints are a great addition to any cardio workout session. They are perfect for getting your arms pumping while staying light on the feet. You can customise spot sprints based on the space, intensity, fitness level, and time, you have, for exercising.

Benefits of Sprinting on Spot:

Running in place improves blood sugar levels, increases heart rate, burns fat and calories. All these benefits help you lose weight. Plus, this exercise also enhances lung capacity, improve circulation, and boost cardiovascular function.

Sprint on Spot Muscles Worked:

Sprinting in place works the hamstrings, gluteals, quadriceps on a primary level, and the biceps, soleus, deltoids, and gastrocnemius secondarily.

Step 2: Jumping Jacks

Jumping jacks are a physical jumping exercise that involves jumping with your legs spread wide and your hands going up or in a clapping position, and then going back to your feet together and arms by your sides.

Benefits of Jumping Jacks:

Jumping jacks not only work major muscle groups, but they also improve heart health, boost cardiovascular fitness, and strengthen bones. But you have to perform jumping jacks correctly to reap these benefits

Jumping Jacks Muscles Worked:

This exercise targets the quadriceps, hip flexors, and the glutes. It also works the shoulder and abdominal muscles.

Step 3: Side Lunges

Side lunges act as a dynamic warm-up in a cardio workout which does not require any equipment. Being a functional movement, sides lunges help in everyday movements, including strengthening muscles required to move and change direction.

Benefits of Side Lunges:

Side lunges increase flexibility while strengthening the thigh muscles. You can try a walking lunge to increase your heart rate. Or you can incorporate a torso twist in side lunges to work the abdominal muscles.

Side Lunge Muscles Worked:

Apart from working the quads, glutes, and hamstrings, a side lunge (or lateral lunge) also targets the inner thigh muscles.

Step 4: Repeat Step 1 to 3

Repetition is a key learning aid in this 30 minute workout for beginners to transition, the exercises, from the conscious to the subconscious. Repeating the exercises will gradually make them easier for beginners.

Step 5: 20-Second Rest

It is vital to take some rest after a set to increase your muscles’ endurance. In order to do so, as quickly as possible, take a quick 20 seconds rest before moving to the next exercises.

Step 6: Climber Push Up

Climber push-ups (4:1) involve 4 mountains climbers and 1 push up. The mountain climbers get your core fired up and make your abs ready to work. The push-up, on the other hand, makes your shoulders and chest ready to work.

Benefits of Mountain Climber Push-Ups:

The mountain-climber part of the exercise builds the lower body strength, boosts heart rate, and improves agility. While the push-up part increases functional strength and whole-body muscle definition.

Climber Push Up Muscles Worked:

This exercise works the chest muscles, abs, triceps along with hamstrings and shoulder muscles.

Step 7: Frog Hops

Continue to step 7 of this 30 minute cardio workout at home no equipment with frog hops. Frog hops involve jumping like a frog and exerting maximum pressure on the lower body. They’re perfect for gaining muscles mass and getting firm, and powerful muscles. Being a plyometric exercise, it delivers an after-burn effect, thus, burning more calories in the next 24-48 hrs.

Benefits of Frog Hops:

Frog hops offer numerous benefits for the body. They condition the ankles, hips, knees, and wrists, especially the ligaments and tendons within the joints. Plus, they open the ankles and the hips, and also strengthen the lower back and legs.

Frog Hops Muscles Worked:

This plyometrics and callisthenics exercise primarily works the quads and also targets the glutes, hamstrings, calves, hip flexors, outer thighs, and groin to a lesser degree.

Step 8: High Knees + Butt Kicks

Combine high knees and butt kicks by alternating 4 repetitions of each exercise. Plus, these two combinations act as the perfect warm-up drills to improve your running form before you begin your cardio regimen.

Benefits of High Knees and Butt Kicks:

High knees combine knee lifts with running motion. They improve running forms, flexibility, balance, speed, and boost the heart rate. Butt kicks benefit the body by strengthening the hamstrings to increase speed and acceleration.

High Knees and Butt Kicks Muscles Worked:

High knees target the quadriceps, core, hip flexors, glutes, hamstrings, and the calves. The butt kicks, on the other side, work the hamstring muscles and glutes.

Step 9: Repeat Step 6 to 8

Repeat the said steps to get the most out of your workout and increase your efficiency.

Step 10: 20-Second Rest

Give your body 20 seconds to rest before you resume working out.

Step 11: Lunge + Burpee

Perform this step of your cardio workout at home for weight loss by performing 4 alternating jump lunges and incorporating 1 full burpee in them

Benefits of Jumping Lunges and Burpees:

Jump lunges improve and develop lower body strength and challenge coordination and dynamic stability. And burpees improve cardio fitness and burn fat while offering you a full-body workout.

Jump Lunges + Burpees Muscles Worked:

Jump lunges target the hamstrings, glutes, hip flexors, and the calves. And the burpee exercise works the legs, buttocks, arms, shoulders, abdomen, hips, and chest muscles.

Step 12: Climber Jacks + Plank Jack

Combine two amazing exercises when doing this workout to target maximum muscles of your body. To perform this step, do climber jacks involving 4 cross mountain climbers and incorporating a plank jack in as well.

Benefits of Climber Jacks + Plank Jack:

The cross mountain climbers benefit the body by strengthening the core and letting you dynamically work the core. In addition, the plank jack benefits the body by strengthening the muscles of the upper and lower body, and burning calories.

Climber Jacks + Plank Jack Muscles Worked:

The 4 cross mountain climbers will target your triceps, shoulders, glutes, and legs, while the plank jack will work the chest, shoulders, back, abdominal, arm muscles, stabilisers, and lower back.

Step 13:Lateral Speed Skaters

Lateral speed stakers are a part of lower body plyometrics exercises which offer the perfect mix of strength and at-home cardio in one exercise. They add power and agility to your workout. All you have to do is focus on sticking the landing.

Lateral Speed Skaters Benefits:

Lateral speed skaters boost the heart rate, improve stability, and balance while strengthening the legs.

What Muscles Does Speed Skater Work?

This exercise challenges the quadriceps, core, gluteus minimus, hamstrings, gluteus maximus, gastrocnemius, hip flexors, and gluteus medius.

Step 14: Repeat Step 11-13

Repeat step 11 to 13, as you move closer to ending your 30 minute cardio workout at home, for maximum benefits.

Step 15: 20-Second Rest

End your workout with a 20-second rest as the last step.

Can You Lose Weight With 30 Minutes of Cardio a Day?

Doing 30 minutes of moderately intense cardio workout five times a week is sufficient for meeting the recommendation for maintenance of good health set by the U.S. Department of Health and Human Services. If you follow a healthy, nutrient-rich diet plan with a sufficient amount of calories, then you can lose weight by doing 30 minutes of cardio every day.

Can a 30 Minute Workout Be Effective?

A 30-minute workout is effective if your goal is just to lead an active and healthy life. But if your goal consists of increasing your endurance, losing weight or gaining muscle mass, then you should think of hitting the 60-minute mark.

How Many Calories Does 30 Minutes Cardio Burn?

The Center for Disease Control and Prevention (CDC), says that a 154-pound person can burn around 140 and 295 calories by doing 30 minutes of cardiovascular exercise. While according to other researches, if you weigh about 73 kg (160 pounds) you may burn 300 calories by doing 30 minutes of HIIT or cardio workout.

The Final Takeaway

If you want to try a HIIT cardio workout, consider this regimen your invitation. This routine will get your metabolism going and blood pumping in no time. Test your endurance, strength, and balance in just 30 minutes. And the best part? You will get the best results without pushing your body way out of its comfort zone.

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