{"id":18707,"date":"2023-09-16T16:33:35","date_gmt":"2023-09-16T20:33:35","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=18707"},"modified":"2023-09-16T16:33:41","modified_gmt":"2023-09-16T20:33:41","slug":"30-day-cardio-workout-plan-at-home-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/30-day-cardio-workout-plan-at-home-pdf","title":{"rendered":"Free 30 Day Cardio Workout Plan at Home PDF (No Equipment)"},"content":{"rendered":"\n<p>If you&#8217;re looking for an easy-to-follow and effective 30 day cardio workout plan to level up your fitness and improve your shape at home without equipment, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>I&#8217;ve shared a couple of cardio workout routines in this article, one for beginners and the other for intermediate and advanced.<\/p>\n\n\n\n<p>Whether you&#8217;re male or female, you can follow one of the programs to keep yourself fit and healthy.<\/p>\n\n\n\n<p>You can train at your own pace for a desired duration. The primary goal of this article is to share a comprehensive and well-structured workout program that can allow you to train in an organized way and help you improve your overall fitness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Description<\/strong><\/h2>\n\n\n\n<p>This 30 day cardio training involves performing three types of workouts: low-impact steady state (LISS), <a href=\"https:\/\/thefitnessphantom.com\/12-week-hiit-program-with-pdf\" data-type=\"post\" data-id=\"13046\" target=\"_blank\" rel=\"noreferrer noopener\">high-intensity interval training (HIIT)<\/a>, and circuit.<\/p>\n\n\n\n<p><strong>Low-Impact Steady State Cardio:<\/strong> LISS is a form of aerobic training that requires you to perform exercises at a low to moderate heart rate. It helps burn decent calories, enhance cardiovascular fitness, and help improve shape.<\/p>\n\n\n\n<p><strong>High-Intensity Interval Training Cardio:<\/strong> HIIT is a part of cardio training, which involves performing exercises at maximum heart rate followed by short breaks. It helps enhance endurance, burn calories quickly, and <a href=\"https:\/\/thefitnessphantom.com\/anaerobic-exercise-routine-for-weight-loss\" data-type=\"post\" data-id=\"7835\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>helps increase weight loss<\/strong><\/a>.<\/p>\n\n\n\n<p><strong>Circuit Cardio:<\/strong> It involves performing a series of exercises, typically 4 to 6, with little or no rest in between them.<\/p>\n\n\n\n<p><strong>Sessions\/week:<\/strong> 4x Week<\/p>\n\n\n\n<p><strong>Duration\/session: <\/strong>15-30 minute<\/p>\n\n\n\n<p><strong>Target Gender: <\/strong>Male, Female, and L-G-B-T<\/p>\n\n\n\n<p><strong>Program Goal:<\/strong> Keeps you fit and active, helps you maintain and improve your shape, and minimize cardiovascular health issue.<\/p>\n\n\n\n<p><strong>Equipment Required: <\/strong>None<\/p>\n\n\n\n<p><strong>Adjustment:<\/strong> You can make as many changes as you like to align this program based on your current fitness level and goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>30 Day Beginner <strong>Cardio <\/strong>Workout Plan at Home<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Beginner-Cardio-Workout-at-Home.jpg\" alt=\"Beginner Cardio Workout at Home\" class=\"wp-image-18752\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Beginner-Cardio-Workout-at-Home.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Beginner-Cardio-Workout-at-Home-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Beginner-Cardio-Workout-at-Home-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><strong>Instructions to follow this cardio workout routine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Activity per exercise:<\/strong> Perform ten reps or spend 15 seconds on each exercise.<\/li>\n\n\n\n<li><strong>Intensity:<\/strong> Exercise at your own pace during LISS and Circuit workouts and slightly increase the intensity during HIIT.<\/li>\n\n\n\n<li><strong>Rest between exercises:<\/strong> 30-45 seconds during the LISS and HIIT. And 2-3 minutes after completing one round during circuit training.<\/li>\n\n\n\n<li><strong>Rounds per session: <\/strong>Do as many rounds as possible in each session. Aim for at least two.<\/li>\n\n\n\n<li><strong>Important Note: <\/strong>Listen to your body during the workout and understand your limit. It would be best to follow this program after consulting with a certified doctor or trainer who can assess your health and make suggestions.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping jacks<\/li>\n\n\n\n<li>Mountain Climber<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Pushups (on knees\/toes)<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Superman<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=Guzq7mMGLjs\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/watch?v=Guzq7mMGLjs\" target=\"_blank\" rel=\"noreferrer noopener\">Side Drills<\/a><\/li>\n\n\n\n<li>Shoulder Taps (10\/side)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; HIIT<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15-sec High knees<\/li>\n\n\n\n<li>20 Shadow Punches<\/li>\n\n\n\n<li>Alternate Heel Tap<\/li>\n\n\n\n<li>Kneeling Pushup<\/li>\n\n\n\n<li>Standing Knee to Elbow<\/li>\n\n\n\n<li>Floor IYT Raise<\/li>\n\n\n\n<li>Lunges<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Circuit<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Half Burpees<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Kneeling Pushups<\/li>\n\n\n\n<li>Superman<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Side Plank<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5<\/strong> <strong>&#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ankle Hops<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>High Knees<\/li>\n\n\n\n<li>Alternate Heel Tap<\/li>\n\n\n\n<li>Prone IYT Raises<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7<\/strong><strong> &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 8 &#8211; HIIT<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Side-to-Side Run<\/li>\n\n\n\n<li>Alternate Heel Tap<\/li>\n\n\n\n<li>Shadow Punches<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 9 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Half Burpees<\/li>\n\n\n\n<li>Split Squat<\/li>\n\n\n\n<li>Push-ups<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Plank<\/li>\n\n\n\n<li>Standing Knee Tap Jump<\/li>\n\n\n\n<li>Glute Bridge<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 10<strong> &#8211; OFF<\/strong><\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 11 &#8211; Circuit<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat Jump<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Push-up (Knee\/Toes)<\/li>\n\n\n\n<li>Alternate Heel Tap<\/li>\n\n\n\n<li>Superman<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 12 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ankle Hop<\/li>\n\n\n\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Push-ups<\/li>\n\n\n\n<li>Side Plank Hip Dip<\/li>\n\n\n\n<li>Jumping Lunge<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 13 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 14 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 15 &#8211; HIIT<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Shadow Punches<\/li>\n\n\n\n<li>Push-ups<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Superman<\/li>\n\n\n\n<li>Glute Bridge<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 16 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Lunges<\/li>\n\n\n\n<li>Narrow Pushups<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Half Burpees<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Standing Knee Tap Jump<\/li>\n\n\n\n<li>Plank<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 17 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 18 &#8211; Circuit<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#28_Bear_Crawl\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bear Crawl<\/strong><\/a><\/li>\n\n\n\n<li>Prone IYT Raises<\/li>\n\n\n\n<li>Squat Jump<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Alternate Heel Tap<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 19 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Half Burpees<\/li>\n\n\n\n<li>Split Squat<\/li>\n\n\n\n<li>Push-ups<\/li>\n\n\n\n<li>Flutter Kicks<\/li>\n\n\n\n<li>Plank<\/li>\n\n\n\n<li>Standing Knee Tap Jump<\/li>\n\n\n\n<li>Glute Bridge<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 20 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 21 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 22 &#8211; HIIT<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Squat Jump<\/li>\n\n\n\n<li>Shadow Punches<\/li>\n\n\n\n<li>Pushups<\/li>\n\n\n\n<li>Superman<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 23 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Lunges<\/li>\n\n\n\n<li>Narrow Pushups<\/li>\n\n\n\n<li>Half Burpees<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Standing Knee Tap Jump<\/li>\n\n\n\n<li>Plank<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 24 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 25 &#8211; Circuit<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Prone IYT Raises<\/li>\n\n\n\n<li>Dive Bomber Pushup<\/li>\n\n\n\n<li>Alternate Heel Tap<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 26 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat Jump<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Lunges<\/li>\n\n\n\n<li>Narrow Pushups<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Plank<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 27 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 28 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 29 &#8211; HIIT<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Shadow Punches<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Standing Knee Tap Jump<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Half Burpees<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 30 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Pushups<\/li>\n\n\n\n<li>Prone IYT Raises<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Reverse Crunches<\/li>\n\n\n\n<li>Glute Bridge<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Advanced 30 Day Workout Cardio Routine to Challenge Your Fitness<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/30-Day-Cardio-Workout-Challenge.jpg\" alt=\"30 Day Cardio Workout Challenge\" class=\"wp-image-18753\" style=\"width:820px;height:547px\" width=\"820\" height=\"547\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/30-Day-Cardio-Workout-Challenge.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/30-Day-Cardio-Workout-Challenge-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/30-Day-Cardio-Workout-Challenge-768x512.jpg 768w\" sizes=\"(max-width: 820px) 100vw, 820px\" \/><\/figure>\n\n\n\n<p><strong>Instructions to follow this cardio training program:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reps\/duration per exercise:<\/strong> Perform ten reps or spend 20 seconds on each exercise.<\/li>\n\n\n\n<li><strong>Exercise Intensity:<\/strong> Exercise at your own pace during LISS and Circuit workouts, and slightly increase the intensity during HIIT.<\/li>\n\n\n\n<li><strong>Rest between exercises:<\/strong> 15-30 seconds during the LISS and HIIT. And 2-3 minutes after completing one round during circuit training.<\/li>\n\n\n\n<li><strong>Rounds per session: <\/strong>Do as many rounds as possible in each session. Aim for at least three.<\/li>\n\n\n\n<li><strong>Important Note: <\/strong>Listen to your body during the workout and understand your limit. It would be best to follow this program after consulting with a certified doctor or trainer who can assess your health and make suggestions.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Sprinter Lunges<\/li>\n\n\n\n<li>Push-ups<\/li>\n\n\n\n<li>Side to Side Jump<\/li>\n\n\n\n<li>Crunches<\/li>\n\n\n\n<li>Lunge to Front Kick<\/li>\n\n\n\n<li>Prone IYT Raises<\/li>\n\n\n\n<li>Kneeling Jump to Squat<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2 &#8211; HIIT<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/youtu.be\/wTfWbsQql1o\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/wTfWbsQql1o\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Toe Tap Hops<\/strong><\/a><\/li>\n\n\n\n<li>Plank Jack<\/li>\n\n\n\n<li>Side Plank Hip Dips<\/li>\n\n\n\n<li>Donkey Kicks<\/li>\n\n\n\n<li>Toe Tap Crunches<\/li>\n\n\n\n<li>Reverse Lunges<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 4 &#8211; Circuit<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/youtu.be\/eT5M1goPDhY\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/eT5M1goPDhY\" target=\"_blank\" rel=\"noreferrer noopener\">Fast Feet<\/a> (Stationary Sprinting)<\/li>\n\n\n\n<li>Burpees<\/li>\n\n\n\n<li>Crossbody Mt Climber<\/li>\n\n\n\n<li>Inchworm<\/li>\n\n\n\n<li>Situp<\/li>\n\n\n\n<li>Plank Ankle Taps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 5 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Reverse Lunge to Front Kick<\/li>\n\n\n\n<li>Pushup<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>Star Jump<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#23_Push-ups_to_Plank\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Push-ups to Plank<\/strong><\/a><\/li>\n\n\n\n<li>Side Plank Hip Taps<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 6 \u2013 OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 7<\/strong><strong>&nbsp;\u2013 OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 8 &#8211; HIIT<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Side to Side Run (Side Drills)<\/li>\n\n\n\n<li>Burpees<\/li>\n\n\n\n<li>Jumping Lunges<\/li>\n\n\n\n<li>Inchworm<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Kneeling Jump<\/li>\n\n\n\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=vb6DC9_NDcE\" target=\"_blank\" rel=\"noreferrer noopener\">Tuck ups<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 9 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pushup<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li>High Knees<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Plank Ankle Taps<\/li>\n\n\n\n<li>Frog Jump<\/li>\n\n\n\n<li>Shadow Punches<\/li>\n\n\n\n<li>Forearm Plank<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 10&nbsp;\u2013 OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 11 &#8211; Circuit<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Situp<\/li>\n\n\n\n<li>Push-ups to Plank<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#70_Grappler_pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Grappler Pushup<\/a><\/li>\n\n\n\n<li>Sumo Squat<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 12 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pushup<\/li>\n\n\n\n<li>Squat Jump<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Bicycle Crunch<\/li>\n\n\n\n<li>Kneeling Jump<\/li>\n\n\n\n<li>Tuck ups<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#69_Pushup_Jack\" target=\"_blank\" rel=\"noreferrer noopener\">Pushup Jack<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 13 \u2013 OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 14 \u2013 OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 15 &#8211; HIIT<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Curtsy Lunge<\/li>\n\n\n\n<li>Star Jump<\/li>\n\n\n\n<li>Squats<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#66_Sit_Outs\" target=\"_blank\" rel=\"noreferrer noopener\">Sit Outs<\/a><\/li>\n\n\n\n<li>Plank Jacks<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 16 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pushup<\/li>\n\n\n\n<li>Plank Ankle Taps<\/li>\n\n\n\n<li>Jumping Lunges<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Frog Jump<\/li>\n\n\n\n<li>Shadow Punches<\/li>\n\n\n\n<li>Tuck Jump<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 17 \u2013 OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 18 &#8211; Circuit<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Burpees<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Bicycle Crunch<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#37_Side_Plank_Rotation\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Rotation<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 19 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lunge Front Kick<\/li>\n\n\n\n<li>Pushup<\/li>\n\n\n\n<li>Pop Squat<\/li>\n\n\n\n<li>Inchworm<\/li>\n\n\n\n<li>Situp<\/li>\n\n\n\n<li>Prone IYT Raises<\/li>\n\n\n\n<li>Push-ups to Plank<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 20 \u2013 OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 21 \u2013 OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 22 &#8211; HIIT<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Lunges<\/li>\n\n\n\n<li>Clap Pushup<\/li>\n\n\n\n<li>Burpees<\/li>\n\n\n\n<li>Plank Ankle Taps<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Kneeling Jump<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 23 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pushup<\/li>\n\n\n\n<li>Drop Squat<\/li>\n\n\n\n<li>Star Jump<\/li>\n\n\n\n<li>Tuck ups<\/li>\n\n\n\n<li>Shadow Punches<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#53_Knee_Tap_Push-Up\" target=\"_blank\" rel=\"noreferrer noopener\">Knee Tap Push-Up<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 24 &#8211; OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 25 &#8211; Circuit<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Curtsy Lunge<\/li>\n\n\n\n<li>Burpees<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Bicycle Crunch<\/li>\n\n\n\n<li>Sit Out<\/li>\n\n\n\n<li>Crossbody Mountain Climber <\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 26 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Squat Jump<\/li>\n\n\n\n<li>Pushup<\/li>\n\n\n\n<li>Jumping Lunge<\/li>\n\n\n\n<li>Situp<\/li>\n\n\n\n<li>Bear Crawl<\/li>\n\n\n\n<li>Mountain Climbing<\/li>\n\n\n\n<li>Floor Wiper<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 27 \u2013 OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 28 \u2013 OFF<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 29 &#8211; HIIT<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lunge Front Kick<\/li>\n\n\n\n<li>Inchworm<\/li>\n\n\n\n<li>Burpees<\/li>\n\n\n\n<li>Plank Ankle Taps<\/li>\n\n\n\n<li>Butterfly Situp<\/li>\n\n\n\n<li>Kneeling Jump<\/li>\n\n\n\n<li>Shadow Punches<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 30 &#8211; LISS<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jumping Jacks<\/li>\n\n\n\n<li>Pushup<\/li>\n\n\n\n<li>Squat Jump<\/li>\n\n\n\n<li>Situp<\/li>\n\n\n\n<li>Shoulder Tap<\/li>\n\n\n\n<li>Prone IYT Raises<\/li>\n\n\n\n<li>Push-ups to Plank<\/li>\n\n\n\n<li>Bicycle Crunch<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The 30 Day Cardio Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-b9584c45-a520-44c1-9cd7-32fd9c580764\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Cardio-Workout-at-Home-for-Beginners.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Cardio-Workout-at-Home-for-Beginners<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Cardio-Workout-at-Home-for-Beginners.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-b9584c45-a520-44c1-9cd7-32fd9c580764\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-9c4464ee-dea9-4b90-ac5e-7bf6d4a710c6\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Advanced-30-Day-Cardio-Workout-Challenge.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Advanced-30-Day-Cardio-Workout-Challenge<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2023\/09\/Advanced-30-Day-Cardio-Workout-Challenge.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-9c4464ee-dea9-4b90-ac5e-7bf6d4a710c6\" download>Download<\/a><\/div>\n\n\n\n<p><br><strong>Helpful Resources:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/hiit-exercises-list\" target=\"_blank\" data-type=\"post\" data-id=\"3425\" rel=\"noreferrer noopener\"><strong>The Ultimate HIIT Exercises List<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"10938\" rel=\"noreferrer noopener\"><strong>List of 70 Best Bodyweight Cardio Exercises<\/strong><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for an easy-to-follow and effective 30 day cardio workout plan to level up your fitness and improve your shape at home without equipment, you&#8217;ve come to the right place. I&#8217;ve shared a couple of cardio workout routines in this article, one for beginners and the other for intermediate and advanced. Whether you&#8217;re &#8230; <a title=\"Free 30 Day Cardio Workout Plan at Home PDF (No Equipment)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/30-day-cardio-workout-plan-at-home-pdf\" aria-label=\"Read more about Free 30 Day Cardio Workout Plan at Home PDF (No Equipment)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":18751,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[404,256,475],"tags":[405,381],"class_list":["post-18707","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workout","category-free-workout-plans","category-home-workout-plan","tag-cardio","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/18707","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=18707"}],"version-history":[{"count":50,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/18707\/revisions"}],"predecessor-version":[{"id":18762,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/18707\/revisions\/18762"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/18751"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=18707"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=18707"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=18707"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}