30-Minute Cardio Interval Workout

30-minute Cardio Interval Workout

I was really angry when I made up this workout (I missed a spin class because traffic was bad…life is so hard). In an effort to release some of that pent-up frustration, I wanted to put together an interval workout that, of course incorporated strength training, but was primarily cardio-focused—lots of jumping around.

This was just what the doctor ordered. Better yet? No equipment needed, so you can do this pretty much anywhere.

30-Minute Cardio Interval Workout

Set your Gymboss Interval Timer for 30 rounds of 40 seconds of work and 20 seconds of rest. You’ll go through the following sequence of exercises six times.

30-Minute Cardio Interval Workout

  • High Knees: Stand tall, hold hands out in front of you, and bring your knees up to meet them, alternating quickly (like running in place but bringing your knees up).
  • Plank Jacks: In plank position, jump legs outwards and then in (like a horizontal jumping jack).
  • Burpees: The whole burpee sequence will look like this: squat down placing hands on the ground; jump back into plank position; jump legs back up towards hand; stand back into squat position; jump up with arms overhead.
  • Side Lunge Hop Shuffles: Start in a side lunge position to the right with your left hand touching the ground by your foot. Hop up, shuffling (hop your right foot towards your left as you leap your left foot to the left) over to the left into a left side lunge, touching your right hand down by your foot. Continue to hop lunge side to side. This may have been the most confusing explanation of a hop shuffle ever?
  • Bicycle Crunches: Lay on back, hands behind head. When you crunch up towards your bent left knee, your right leg should be extended out and not touching the ground. Switch sides, crunching over towards the right with your left leg extended. Continue in a fluid, cycling motion.

Do you enjoy working out when you’re angry, too? I feel like regardless of whether you’ve taken personal training courses, are an elite athlete or a total fitness amateur, frustration/anger can take a workout to the next level. I remember back in high school, I would always PB in cross country meets when I was super pissed off at a guy or one of my friends. Now that I’m a pretend-almost-adult-thing, I still workout with the highest intensity when I’m mad. Try this workout next time you have a bad day!


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  1. This looks like a great workout! I love that you don’t need any equipment!

    • Always good to have some bodyweight-only workouts for traveling and days when you can’t hit the gym! 🙂

  2. do I enjoy working out while angry? Um, YES. It makes me feel like superwoman and I burn about 5,000 calories. Plus I feel less angry afterward.
    The plank jacks are new to me… I’m excited to try them!

  3. Awesome workout. I just did a bunch of plank jacks today in my workout. Variations of planks have become my go to workout!

  4. Nice workout! I always feel very good after a workout, so it helps also when you are angry:)


  5. I love your blog! I always feel like I run faster when I’m angry…It’s one of those things that are good and bad at the same time! Oh, I love your workout outfits by the way; where do you get all of those funny workout shirts?!

    • Thanks! I usually get the funny ones from custom t-shirt websites like Skreened or Etsy shops–if there’s a particular one you like, look through the post I’m wearing it in; I usually link to where I got it 🙂

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  7. Michelle says:

    Tried this workout last night. It was great cardio! Thanks 🙂

  8. Late to the party but, yes, I do workout a lot better when I’m angry. I hit the gym after an awful meeting the other day. Had to do medicine ball throws where I throw the ball down as hard as I can, then squat to pick up. I was mad…I threw that ball down hard as hell, both impressing and slightly scaring my trainer.

  9. Huge fan of working out after a not so good day! If I’m grumpy I try to remove myself and try to get a quick workout in! 🙂 Will have to try this!

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