30-Minute Melt Off the Weight Cardio Workout

Hop back on the fitness wagon!

Maybe you gained a few pounds over the holidays, or work stress has you reaching for the box of cookies. We’ve all been there. But a few diet setbacks don’t have to wreck your weight loss progress. This 30-minute cardio workout is great for burning calories and helping you get back on track. Hop right back on the fitness wagon!

To get the most out of this workout, focus on maintaining speed as you work through the exercises. Aim to move as fast as you can without losing proper form.

What You’ll Need: a set of light dumbbells (5-10 lb.), and a gym timer (free apps are available for download.

What to Do: Perform each move for 45 seconds, resting 15 seconds between each move. Repeat a total of 5 rounds, with no break in between rounds.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. Burpee
2. Sumo Squats
3. Mountain Climbers
4. Walking Lunges
5. Squat to Shoulder Press
6. Leg Lifts


Sumo Squats

Mountain Climbers

Walking Lunges

Squat to Shoulder Press

Leg Lifts

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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