30-Minute Cardio. Burn 500 Calories at Home.

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Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Timer Duration: 30:10 Rollover intervals for more details.

Exercises:
  • Imaginary Rope Jump
  • Knee Lifts
  • Side Twist
  • Step Jacks - Jumping Jacks
  • March
  • Hot Feet Close
  • Squat Step
  • Side Kick Right
  • Side Kick Left
  • Hot Feet Wide
  • Squat Knee To Elbow
  • Front Kick Right
  • Front Kick Left
  • Under Knee Clap
  • Squat Ankle Touch To Calf Raises
  • Side Punches
  • Punches To Knee Lifts
  • Jumping Jacks To Front Arm Raises
  • Front Bents To Cross Jump
  • Pull Back Right+row
  • Pull Back Left+flies
  • Arm Circles
  • Side Shuffle
  • Butt Kicks With Bag Punches
  • Twist Jump
  • Start 0:10
  • Imaginary Rope Jump 1:00
  • Knee Lifts 1:00
  • Side Twist 1:00
  • Step Jacks - Jumping Jacks 1:00
  • March 1:00
  • Hot Feet Close 1:00
  • Squat Step 1:00
  • Side Kick Right 1:00
  • Side Kick Left 1:00
  • March 1:00
  • Hot Feet Wide 1:00
  • Squat Knee-to-Elbow 1:00
  • Front Kick Right 1:00
  • Front Kick Left 1:00
  • March 1:00
  • Under Knee Clap 1:00
  • Squat Ankle Touch to Calf Raises 1:00
  • Side Punches 1:00
  • Punches to Knee Lifts 1:00
  • March 1:00
  • Jumping Jacks to Front Arm Raises 1:00
  • Front Bents to Cross Jump 1:00
  • Pull Back Right+Row 1:00
  • Pull Back Left+Flies 1:00
  • March 1:00
  • Arm Circles 1:00
  • Side Shuffle 1:00
  • Butt Kicks with Bag Punches 1:00
  • Twist Jump 1:00
  • March 1:00