This 30 minute cardio and strength session moves through a full body sequence with no repeats, so every block brings something new. You do not need any equipment, which makes it easy to start whenever you have the space and the time. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-cardio-and-strength-workout-at-home-no-equipment-no-repeats The workout is designed for home and it is a follow along session with no talking, so you can simply press play and move with me. Each work block lasts 50 seconds and is followed by a 10 second break, with a beep to signal every transition. That steady rhythm helps you settle into the flow and keep your attention on the movement rather than on the clock. We combine dynamic cardio and strength exercises that work the whole body, so this is a good option whether you want to build your cardio fitness, strengthen your muscles, or simply enjoy a session that keeps you moving and helps you shake off the stress of the day. No equipment is needed for this session. All you need is enough space to move in every direction. We begin with a gentle warm up to prepare your muscles for the work ahead, and we finish with a calm cool down so your body can settle again afterward. This workout is perfect if you: - Want a 30 minute cardio and strength session you can do at home - Prefer training without equipment - Like variety and enjoy a workout with no repeated exercises - Appreciate a follow along format with no talking and clear beeps between blocks Take it at your own pace and enjoy every minute of the work you put in today. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c TABATA & HIIT CARDIO: https://www.youtube.com/playlist?list=PL5plC0cg6M70ECI0TWsmf0_Kinagoglzo WORKOUT CHAPTERS 0:00 Intro 0:26 SQUAT/TWIST/HAMSTRINGS 1:26 ADDUCTORS ROCKS 2:26 PRONE SWIMMER + BACK BEND 3:27 2X T-Y-I RAISES 4:27 SIDE LUNGE + SLIDE 5:27 WALK TO PLANK 180 DEG. BURPEE 6:27 SUMO SQUAT JACKS 7:27 CRAB KNEE TO ELBOW TOE REACH 8:27 CRAB KNEE TO ELBOW TOE REACH 9:27 SQUAT JUMP TO JACKS 10:27 SPRINTER CRUNCH 11:27 2X PLANK JACKS + BURPEE 12:27 BEAR HOLD KNEE AND TOE TAPS 13:28 STAGGERED PUSH-UPS 14:28 BRIDGE TO OPP TOE REACH 15:28 BRIDGE TO OPP. TOE REACH 16:28 SIDE LUNGE TO REVERSE LUNGE 17:28 SIDE LUNGE TO REVERSE LUNGE 18:28 SIDE TO SIDE KICK-THROUGH TO BURPEE 19:28 SQUAT LEG RAISES TOE REACH 20:28 HIGH PLANK ALT. SIDE STEP + ALT. KNEE DRIVE 21:28 WALK TO PLANK TO PUSH-UP 22:28 JUMPING JACKS + UNDERLEG CLAPS 23:29 SIDE PLANK HIP DIPS + THROUGH THE NEEDLE 24:29 SIDE PLANK HIP DIPS + THROUGH THE NEEDLE 25:29 REVERSE CRUNCH 26:29 2X TABLE JACKS + UP AND DOWN 27:29 TOWEL SLAMS 28:29 LUNGE + ROTATION 29:29 LUNGE + ROTATION 30:29 COBRA + SCORPION