30-Minute Full-Body Cardio Workout Without Weights Copy

In today’s workout, you’ll move fast, then slow, but always with precision and control.

Cardio workouts can get a bad rap—you may automatically think of slogging away for miles on a treadmill or stationary bike. This full-body workout without weights, however, doubles as a cardio routine—no running required.
You’ll alternate between three movements today—froggers, bird-dog crunches, and a three-point toe touch—but the real key is to move as quickly as possible. Our athlete below demos a modified frogger, stepping back into a high plank each time. You can also jump back into a high plank for each move—which will definitely make it more challenging. For the three-point toe touch exercise, think about moving as fast as you can—with as much precision as possible. You may imagine a quarter on the floor in three separate spots and you want to try to tap it each time with your toe. And of course, remember to keep your core engaged throughout each exercise to ensure you’re getting the most out of this full-body workout without weights.
The full-body workout without weights below is for Day 11. Check out the full month of workouts right here. Or go to the workout calendar here.
Workout Directions
Do each move below for your selected period of work and rest time (Option 1, 2, or 3). After your last move, rest for 60 seconds. That’s 1 circuit. Do the entire circuit 3-5 times. After your last circuit, try the Ladder Challenge.
Option 1: 30 seconds of work, 30 seconds of rest
Option 2: 40 seconds of work, 20 seconds of rest
Option 3: 50 seconds of work, 10 seconds of rest
Ladder Challenge
Do the exercises below for the indicated number of reps as quickly as possible. You’ll “ladder” down the number of reps, then rest for 15 seconds, then “ladder” back up. For the Bird-Dog Crunches below, alternate sides each time and count each side as 1 rep.
20 reps x Frogger — 18 reps x Bird-Dog Crunch
16 reps x Frogger — 14 reps Bird-Dog Crunch
12 reps x Frogger — 10 reps x Bird-Dog Crunch
8 reps x Frogger — 6 reps x Bird-Dog Crunch
4 reps x Frogger — 2 reps x Bird-Dog Crunch
REST for 15 seconds
Now work up, starting with 2 reps of Froggers and 4 reps of Bird-Dog Crunch.
2 reps x Frogger — 4 reps x Bird-Dog Crunch
6 reps x Frogger — 8 reps x Bird-Dog Crunch
10 reps x Frogger — 12 reps x Bird-Dog Crunch
14 reps x Frogger — 16 reps x Bird-Dog Crunch
18 reps x Frogger — 20 reps x Bird-Dog Crunch