This 30-minute no jump cardio workout is great for all fitness levels. It requires no equipment and is the perfect at home cardio option to get your sweat on. 

Below the infographic workout, there are detailed descriptions of each move, so be sure to check those out for additional clarity. 

1. Squats

  • Begin with your hands on the back of your head, feet shoulder-width apart and pointed slightly outward to open the hip joints
  • Slowly lower your body downward until your hip joint is lower than your knees
  • Pause briefly at the bottom of this movement before pushing yourself upward to the starting position for one rep

 2. Reverse lunges

  • Begin standing upright with your hands on your hips
  • Take a large step backward with your left foot, then lower your hips so your right thigh is parallel to the floor, with your knees stacked directly over your ankle
  • Your left knee should be bent 90 degrees, pointing toward the floor with your heel lifted
  • Pause briefly at the bottom of the movement before pressing your right heel into the floor and moving your left leg forward to the starting position for one rep
  • Alternate legs and complete the movement on the other side

3. Wall sit

  • Start with your back flat against the wall
  • Set your feet about shoulder-width apart and then about 2 feet out from the wall
  • Slide your back down the wall, bending your legs until they’re in a 90-degree angle — or as close as you can get. Your knees should be directly above your ankles
  • Hold the position, while contracting your abs

4. Elevated glute bridge

  • Begin laying face-up on the floor with your feet placed on top of a bench or chair, shoulder-width apart
  • Depending on your height and personal preferences, feel free to plant either your whole foot or heels on the bench
  • Keeping your arms at your side, lift your hips off the ground by driving through your feet until your body forms a straight line from your knees to your shoulders
  • Keep your chin neutral and avoid bringing your chest to your chin

 5. Lateral step-up shuffle

  • Begin by standing in front of a stable box or bench with your shoulder blades drawn back and your chest open
  • Step one leg onto the box, ensuring that your entire foot is planted firmly
  • Drive through the heel of your elevated leg until your lead knee is extended and you’re standing on the box with both feet
  • Step down carefully, one leg at a time until you are back in the starting position on the opposite side of the box
  • Repeat, starting with the opposite leg

6. Seated tuck jumps (with a chair)

  • Sit on the edge of a sturdy chair and lean back slightly
  • Pull your abs in tight and bend your knees 90 degrees so your feet are off the floor
  • Extend your legs and tap your toes lightly on the floor
  • Quickly lift your knees up and lightly tap thighs with hands, sitting upright as you draw your legs in
  • Immediately return to the starting position and try not to rest your feet in between each rep

 7. Dead bugs

  • Lay on your back
  • Extend your arms straight up to the ceiling and lift your shoulder blades off the ground to create tension in your abs
  • Bend your knees and lift your feet off the ground
  • Lower your right arm and left leg at the same time while keeping the opposite arm and leg in the start position, then reverse the movement 

8. Plank

  • Lie on the floor on your stomach
  • Place your elbows directly under your shoulders
  • Slowly raise yourself up by balancing on your toes and forearms
  • Your back and neck need to be straight with your spine keeping your body in total alignment (your forehead should be facing the floor)
  • Straighten your legs while squeezing your glutes and contracting your thigh muscles