30-Minute Standing Cardio Workout

30-Minute Standing Cardio Workout

Get your heart rate up without taking it to the mat with this standing cardio workout that you can do anywhere! These cardio exercises will jump-start your endurance and leave every muscle worked! Follow this workout with a nutrient-packed smoothie made with ingredients like Califia Farms oat milk, which has no added sugar and no gums or stabilizers, to help you feel energized to take on the day.

POPSUGAR Fitness offers fresh fitness tutorials, workouts, and exercises that will help you on your road to healthy living, weight loss, and stress relief. Check out Class FitSugar, our do-it-along-with-us real-time workout show hosted by Anna Renderer who will inspire you to sweat alongside fitness experts and Hollywood’s hottest celebrity trainers. Class FitSugar regularly covers the most buzzed-about workout classes and trends, including the Victoria’s Secret workout, Tabata, P90X, Bar Method, and more.

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  1. Brianna Saulter on November 18, 2019 at 4:23 pm

    I like this one I can stay with it but it makes me sweat an my legs tight

  2. Jenna Memon on November 18, 2019 at 4:23 pm

    I did this in my living room as my two kids watched Frozen. 259 calories burned and my max heart rate was 180…. WHAT THE WHAT. highest it’s ever been during working out. You kicked my ASS and I may have curse you way too many times during this 30 minute work out but THANK YOU!

  3. Aleeka X on November 18, 2019 at 4:24 pm

    I love Anna’s work outs, she’s a lot more relatable as well and makes the experience a lot more fun!

  4. Nastya Solo on November 18, 2019 at 4:25 pm

    so goooood!!))

  5. Renata Lagos on November 18, 2019 at 4:25 pm

    amaizing workout . Thank you Anna <3

  6. Deanna Reyes on November 18, 2019 at 4:26 pm

    I love when you give that little pep talk towards the end, that if you’re tired that’s good, it’s ok, you’re getting stronger! That’s the exact time I’m so spent and tired lol! Thank you so much, I love Popsugar!

  7. meglie1 on November 18, 2019 at 4:29 pm

    Definitley harder than a 30 min run.

  8. Kris on November 18, 2019 at 4:30 pm

    Not gonna lie: I struggled. Maybe because after a routine of steady daily workouts I just had a week where I did nothing, and now I just tried to jump back into it. It’s like starting all over 😩 Also, i have not been hydrating, so I felt it, and then I did exactly what Anna said NOT to do, which was guzzle water (seriously, guys, don’t do it) Lol. All that said, I can’t wait to get back into this tomorrow—pre-hydrated this time

  9. Paloma Norton on November 18, 2019 at 4:30 pm

    Didn’t feel like going to the gym. What a great home workout to get the heart rate up! Thank you so much!

  10. Brenda Luna gaspar on November 18, 2019 at 4:30 pm

    Day 1:
    Height: 5 ft 1 in
    Calories burnt: 292

  11. Kaylee Woolhead on November 18, 2019 at 4:30 pm

    I just want to say thank you so much for all these videos and for always kicking my butt. I’ve recently felt like i’m in the worst shape i’ve ever been and have decided to make a change for myself and my health. I HATE cardio, like most people, but all your videos have really helped me push myself and get back into working out. Even when I don’t feel like doing anything, I put on one of your videos and get a great sweat on and feel so much better. So thank you again for your motivation and incredible content

  12. EmilieMDY on November 18, 2019 at 4:31 pm

    Best exercice you made, the more efficient I LOVE it thank you so much !!! Kiss from Reunion Island (check where that is 😉 )

  13. Janice Chow on November 18, 2019 at 4:34 pm

    I have tendonitis in my left wrist now and can’t do a lot of floor workouts like I used to (i.e. yoga, pushups, planks, etc.). It’s really hard to find a standing workout so this is amazing for those can’t use their wrists like me! Thank you!!!

  14. Miriam Ahlström on November 18, 2019 at 4:34 pm

    I did this workout in my bedroom, i love to combine hard studying with 10 min workouts from this channel, really keeps me focused. I like to do three or four of them in a day. i just keep my exercise clothes on all day long if i dont have to go out.

  15. AaBbCCDD Aaww on November 18, 2019 at 4:35 pm

    the most difficult cardio l have ever do it

  16. Madison Ng on November 18, 2019 at 4:37 pm

    this was the hardest popsugar workout ive done so far and i gave up on the last 1 minute

  17. Amanda Goldsmith on November 18, 2019 at 4:38 pm

    I burned 310 calories! I have this one saved but I always skip it for the cardio dances, especially after a long day in class. I will definitely be doing this workout more – it is a serious cardio challenge for me and I love that I am building so many different muscles too!

  18. TravelPhotoWriter on November 18, 2019 at 4:38 pm

    You asked where… Did this on a trip to the Caribbean with the sound of the surf out the window. I am in a small bedroom with tile floor, so it hurt to do any floor work, and I didn’t want to go down to the unfamiliar workout room. THIS WAS PERFECT. Now back to vacay mode!

  19. maya sandhy on November 18, 2019 at 4:39 pm

    reallllllyyy loooooveeee thisss, thx Anna, since i have 2 lil kids, i can’t easily go to gym and join classes, so i found this workout that burrrrnnnnnn loottsss toonnnsss calories just as it says. im 163 cm, 53kg, and as my iwatch says… burns 276 cals!!!!!if you double it up?? yeaahhh yoi can reach more than 500 cals aaamaaaaazzzzziiingggg loooveee youuuu

  20. Liena Libby on November 18, 2019 at 4:41 pm

    I tried this workout so I wouldn’t have to go running in freezing temps. Awesome! Thank you for showing the modifications first! Even if I can do the more advanced move, it’s easier to learn that way.

  21. علي الخالدي on November 18, 2019 at 4:44 pm

    Ilove you

  22. aanchal khandelwal on November 18, 2019 at 4:45 pm

    Has anybody lost weight with this work out. I started it from yesterday.

  23. kurochi chan on November 18, 2019 at 4:46 pm

    Omg. Thank you SO MUCH for this video! I’m almost 19, and after a HORRIBLE year (pcos diagnosis, even worse hairloss, horrible breakup, toxic friends, depression got worse, awful therapist, bad medication, new school etc.) and also hitting the heaviest weight I’ve been and developing binge ED, I really thought nothing would be possible for me to lose weight at this point especially since I also have fibromyalgia since I was 11 so all the populair exercises where you lay on a mat are impossible for me 🙁 I had already done 25 minutes of squats today, one of the only exercises I can do, but even for that I had to take breaks every few minutes, so when I just started this video I really didn’t expect myself to be able to finish it, but I did! Never paused the video, listened to everything you said and learned a lot aswell, and even though my face became a little red and even my legs became a little red, it went well and it’s the first time I’ve managed to exercise for 30 minutes straight <3

    I also LOVED the fact that you pointed out small details, like modifiers having to stay on their toes, and with the side lunges that its best to keep your foot straight ahead because otherwise it could cause knee pain, which explains why I always got kneepain after side lunges! I couldn’t perform some of the exercises as well as you guys, like lunges, which hurt me easily, but I still managed to do it even if it was kind of crappy~ Immediately gonna check out your other videos and try to do this daily 🙂

  24. Lulu Khn on November 18, 2019 at 4:46 pm

    Thank you for this great work and this challenging workout. I often do your workouts as an addition to my (half) marathon training 🙂 I was doing this workout in my student appartement, hoping my neighbour next door will not feel disturb by hearing me jumping through my flat 😀

  25. urdu homeschooling on November 18, 2019 at 4:49 pm

    Thanks Anna you are really an inspiration. Love your workouts. ✨🌺🌺✨🌺🌺✨

  26. Himja Asudani on November 18, 2019 at 4:49 pm

    Hey, you guys!
    This is such a fun AND effective workout, thanks a lot!
    This might be a silly question but roughly how many calories does this workout burn?

  27. Tania Eprem on November 18, 2019 at 4:49 pm

    This is the first time I’ve ever needed to do the modifications in a video! This was incredible!

  28. Georgie Barber on November 18, 2019 at 4:52 pm

    Great workout! Done in my alfresco in Western Australia before the 38°c day hits ☀️

  29. K Red on November 18, 2019 at 5:00 pm

    Another amazing and up lifting workout. Thanks again for all your post.

  30. Wild Idea Studio on November 18, 2019 at 5:00 pm

    Anna, I LOVE your workouts. You are so motivating, and you do a wonderful job of offering modifications and pushing us through. Thank you!!

  31. Cathreen Misery on November 18, 2019 at 5:00 pm

    Thank you so much this video! I really enjoyed it and I’ll doing it more times. ^^

  32. Melody Colyar on November 18, 2019 at 5:03 pm

    thank you so much! I love this keep up the great work. I am trying a new one ever day. and thanks for not doing a dance one.

  33. Sarah Dominello on November 18, 2019 at 5:03 pm

    I love this! More of these please!

  34. Lil Daisy on November 18, 2019 at 5:04 pm

    This cardio is amazingggggg !!!!

  35. El aouni zinoune on November 18, 2019 at 5:04 pm


  36. Ana Laura Covarrubias on November 18, 2019 at 5:06 pm

    Thank you Anna for share us the best video workout 😍
    Every day in the morning I watch the videos in my smart TV and the workouts are changing completely my life style and body 😍💪.
    Greetings from Mexico

  37. Anne-Laure Dubé on November 18, 2019 at 5:08 pm

    Love this workout! It has an empowering effect and makes me sweat a lot! Perfect for a mummy who wants to keep fit and has not a lot of time! 😉

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  39. Princess Vince Cruz on November 18, 2019 at 5:11 pm

    Thanks Ana I really love all your workout routinea…

  40. Catherine S on November 18, 2019 at 5:11 pm

    I used this video to cross train for a 10K … and I beat my goal time by 8 minutes! Woo! Thanks, ladies!

  41. Tylo cas on November 18, 2019 at 5:12 pm

    Great workout. Felt like i burnt 500 calories

  42. Marie-Lyne Lezeau on November 18, 2019 at 5:12 pm

    The PopSugar workouts are always amazing. This one got my heart rate up and my body sweating

  43. Tylo cas on November 18, 2019 at 5:16 pm

    This is the best workout i’ve done so far

  44. Ragnhildur S. Bergsdóttir on November 18, 2019 at 5:17 pm

    keep it up y’all. u will feel so good after. do it for u. proud of whatever u do. do *your* best, not anyone else’s.

    1: a couple of breaks, mod. and unmod. finished it. so tired. but thats good. see y’all tmrw
    2 : it was easier but towards the end i was dying. my muscles trembled. tmrw is resting day so ill see u again monday. <3
    3 : resting
    4 (monday) : easier & harder. everything was shaking. worth it tho. keep it up y’all
    5&6 : so busy couldn’t squeeze it in 🙁
    7 (thursday) : leg day, did another workout

  45. Joel O'farrill on November 18, 2019 at 5:21 pm

    Great workout!

  46. Paloma Napoliana on November 18, 2019 at 5:21 pm

    Muito bom quase morri

  47. Brittney S Mitchell on November 18, 2019 at 5:21 pm

    Popsugar! You are exactly what I need right now! Thank you!

  48. karenelizabeth on November 18, 2019 at 5:22 pm

    Really great workout Anna!

  49. Anna Fusco on November 18, 2019 at 5:22 pm

    Thank you SO much for this Anna. Over the last few years the Popsugar videos really changed my life and I have been keeping my fingers crossed for you guys to release a new solid cardio burnout. This was just what I needed. I’m starting a new job and about to move cross country: surrounded by boxes and bubble wrap and chaos, but I pushed the mess to the side, rolled out my mat, and voila! I am sweating and beaming and paused the video before cool down even started just to express my gratitude. When you were saying "the tired is just you getting stronger!" it hit me that my body is in such a good place because of what Popsugar has given me. Thank you.

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