February is Heart Month. According to the Heart and Stroke Foundation of Canada, regular physical activity can help lower your risk of heart disease and stroke. On average, it’s recommended that the average adult gets at least 150 minutes of moderately intense aerobic activity or 75 minutes of vigorous activity per week.

With that in mind, we have created a 30-day no equipment needed cardio workout plan to help you get your cardio on, whether you're in or outside the gym.

Day 1: Low impact HIIT

Day 2: 30-minute brisk walk
Be sure to pump your arms, lengthen your stride and breathe deeply throughout this walk.

Day 3: No jump cardio workout

Day 4: Climb stairs for two 15-minute intervals
You can use the stairs in your home, a Stairmaster machine or if the weather is nice, you can find a set of stairs outdoors.

Day 5: Fat-burning cardio workout

Day 6: 20-minute jog
If you don't have a treadmill and are jogging outside, remember to dress for the weather. If you’re doing this challenge in winter, wear shoes with a decent tread, a hat and mittens. If you’re running in the summer months, be sure to wear a hat and/or sunscreen.

Day 7: Gentle active recovery workout

Day 8: Total body cardio and toning HIIT circuit

Day 9: 30-minute brisk walk
Be sure to pump your arms, lengthen your stride and breathe deeply throughout this walk.

Day 10: Simple sprint and burpee conditioning workout

Day 11: Climb stairs for two 15-minute intervals
You can use the stairs in your home, a Stairmaster machine or if the weather is nice, you can find a set of stairs outdoors.

Day 12: No jump cardio workout

Day 13: 20-minute jog
If you don't have a treadmill and are jogging outside, remember to dress for the weather. If you’re doing this challenge in winter, wear shoes with a decent tread, a hat and mittens. If you’re running in the summer months, be sure to wear a hat and/or sunscreen.

Day 14: 15-minute stretching routine

Day 15: Low impact HIIT 

Day 16: 30-minute brisk walk
Be sure to pump your arms, lengthen your stride and breathe deeply throughout this walk.

Day 17: No jump cardio workout

Day 18: Climb stairs for two 15-minute intervals
You can use the stairs in your home, a Stairmaster machine or if the weather is nice, you can find a set of stairs outdoors.

Day 19: Fat-burning cardio workout

Day 20: 20-minute jog
If you don't have a treadmill and are jogging outside, remember to dress for the weather. If you’re doing this challenge in winter, wear shoes with a decent tread, a hat and mittens. If you’re running in the summer months, be sure to wear a hat and/or sunscreen.

Day 21: 15-minute stretching routine

Day 22: Total body cardio and toning HIIT circuit

Day 23: 30-minute brisk walk
Be sure to pump your arms, lengthen your stride and breathe deeply throughout this walk.

Day 24: Simple sprint and burpee conditioning workout

Day 25: Climb stairs for two 15-minute intervals
You can use the stairs in your home, a Stairmaster machine or if the weather is nice, you can find a set of stairs outdoors. 

Day 26: No jump cardio workout

Day 27: 20-minute jog
If you don't have a treadmill and are jogging outside, remember to dress for the weather. If you’re doing this challenge in winter, wear shoes with a decent tread, a hat and mittens. If you’re running in the summer months, be sure to wear a hat and/or sunscreen.

Day 28: Gentle active recovery workout

Day 29: Low impact HIIT 

Day 30: 30-minute brisk walk
Be sure to pump your arms, lengthen your stride and breathe deeply throughout this walk.