30 Minute Intermediate Workout

Our 30-minute intermediate level cardio and strength workout will challenge your cardiovascular system and improve your balance and coordination while strengthening your upper and lower body. It can be modified for any level. To make the exercises easier, slow down the pace and don't use weights. If you’re a beginner, just walk in place if you need to or do our other workouts in the 10 to 30 minute range and build up to this one. 

The workout consists of 4 sets of exercises, each done twice. The exercises are in 30 seconds rounds with 20 seconds of active walking recovery. 

Exercise set 1:

Single leg sprint - right/left

Hamstring curl

Rear leg lunge/overhead arms

Knee ups with arm swings

Exercise set 2:

Squat

Mini-squat with side leg lift

Mini-squat with rear leg lift

Knee up with arm pulldown

Exercise set 3:

Jumping jack

Step out with side punch

Step out with push down hands

Grapevine - right and left

Exercise set 4:

Good mornings

Side knee lift - right

Side knee lift - left

Standing twist

Want to build muscle? Try our 15-minute Intermediate Strength Workout. This is a snapshot of one of my typical workouts - I do three sets for a total of 45 minutes.

Never miss a video. Sign up to our mailing list below!