Small-Space Cardio — 30 Min Progression

30-minute intermediate cardio workout for home training without equipment. Includes a 5-minute warm-up, 20 minutes of timed aerobic blocks, and a 5-minute cool-

Duration

30 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

cardiovascular, core, legs

Exercises

1. 1. March in place — Warm-up

   1 sets · 5 min reps

   Lift knees comfortably and swing arms; land softly. Keep effort very easy and gradually increase movement range.

2. 2. Alternating knee lifts — Block 1

   1 sets · 7 min reps

   Lift one knee at a time with upright posture; exhale as knee rises. Aim for moderate effort (RPE 5–7/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

3. 3. Fast feet — Block 2

   1 sets · 7 min reps

   Take quick, small steps with soft knees; slow down if coordination fades. Aim for moderate effort (RPE 5–7/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

4. 4. March in place — Block 3

   1 sets · 6 min reps

   Lift knees comfortably and swing arms; land softly. Aim for moderate effort (RPE 5–7/10). Use a sustainable pace for the entire timed block; take brief rests as needed.

5. 5. March in place — Cool-down

   1 sets · 5 min reps

   Lift knees comfortably and swing arms; land softly. Reduce effort steadily until breathing feels comfortable.