Working out shouldn’t take all day. While it’s easy to think that the more hours we spend at the gym the more progress we’ll see, the truth of the matter is we’re more likely to see results from a short but effective workout. This lower body cardio workout takes just 30 minutes, but it’s intense enough to leave you sore.

For this workout, you’ll have three sets of three moves each. You’ll be punching, kicking, lunging, and squatting. In just half an hour you’ll feel your muscles aching. We recommend warming up with a brisk 10-minute walk and stretching thoroughly afterwards.

What You’ll Need: a gym timer (free apps are available for download), and a mat or towel to lay on the floor.

What to Do: Set your timer for 45 seconds of exercise and 15 seconds of rest. For each set, cycle through the moves for a total of 3 rounds with no break in between rounds. Rest for 60-90 seconds and move on to the next set.

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.

Set 1
1. Front Kick Jab Cross (Right Side)
2. Front Kick Jab Cross (Left Side)
3. Bodyweight Squat

Set 2
1. Reverse Lunge with Front Kick (Right Side)
2. Reverse Lunge with Front Kick (Left Side)
3. Bodyweight Squat

Set 3
1. Single-Leg Glute Bridge (Right Side)
2. Single-Leg Glute Bridge (Left Side)
3. Bodyweight Squat

Front Kick Jab Cross

Bodyweight Squat

Reverse Lunge with Front Kick

Single-Leg Glute Bridge

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