30 minute 500 calorie cardio exercise plan
You can burn 500 calories in 30 minutes with this training plan by NASM-certified trainer Taylor Ryan. It can be done in the gym or at home.
Plyometric exercises are a great way to burn fat fast. This routine combines some of the best moves you can do for a killer cardio session. Do the full circuit below as quickly as possible (you might even finish in less than 30 minutes!) anytime, anywhere. It’s perfect for continuing your exercise regime while traveling!
Exercises explained
High knees: Run in place, bringing your knees up to your chest as high as you can, pumping your arms as quickly as you can.
Bodyweight squats: Stand with feet hip-width apart, hands behind head (or straight out from your shoulders if you prefer). Push hips back and bend knees to lower into a squat. Thighs should be parallel to the ground. Press back up to standing.
Push ups: Start in straight-arm plank position with hands slightly wider than and in line with shoulders. Brace core and squeeze glutes as you lower body until chest nearly touches the floor. Pause at the bottom, and then push back to the starting position as quickly as possible.
Jumping jacks: Stand with your feet together and your hands at your sides. Quickly raise your arms above your head while jumping your feet out to the sides. Immediately reverse the movement to jump back to the standing position.
Alternating lunges: Stand with feet hip-width apart. Step forward with right foot, bending both knees so right knee is over ankle, left heel lifted. Step back to starting position and repeat with left leg to complete one rep.
Sit ups: Lie on your back with your knees bent and feet flat on the floor. Place your fingertips behind your ears with your elbows pointed out. Without lifting your feet off the ground, curl your upper body upward toward your thighs. Keep your head in line with your body. Lower your upper body under control back to the ground.
Butt kicks: Stand with feet hip-width apart. Kick heels up towards your glutes, pumping arms back and forth as quickly as you can. Continue at a quick pace.
Mountain climbers: From a full plank position, alternate ‘running’ knees into chest as quickly as you can. Keep core engaged the entire time, and push speed as much as possible without compromising form.
Leg raises: Get down on all fours with palms flat on the ground and shoulder-width apart. Without allowing back to rise or round, keep core engaged as you bend right knee and lift leg up until right thigh is parallel to the floor. Slowly lower back down to the starting position.
Source: shape.com.
