30 Minute Standing Cardio Workout ALL LEVELS

It’s time to get your sweat on with this 30 minute cardio workout that is perfect whether you are a beginner or need a quick heart rate boost if you feel you are more advanced with your cardio.

These are the type of workouts that helped me lose 50lbs postpartum, and they’re now the ones that are keeping me fit and feeling my best throughout my second pregnancy.

If you are expecting, please consult your doctor before starting a new routine, and always take each workout at your own pace, modifying where needed. Each pregnancy is unique so be mindful of what your body is capable of and always have the baby’s best interests in mind as you exercise.

This workout is all standing, but it’s great to have an exercise mat beneath your feat to absorb a bit of the impact from your steps.

So roll out your mat, and press play. I have a feeling this will be the start of something great for you!

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RESULTS

Share your progress on TikTok, YouTube or Instagram for a chance to be featured in my next video or on our community Youtube: @growwithjo unified

Record a video or take a picture of you doing the workout, tag me @growwithjo #growwithjo @growwithjo_unified

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KEEP UP WITH ME

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DISCLAIMER:
All information provided by growwithjo is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold growwithjo harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

[deangelahunt]

Congrats on your second pregnancy! ❤️ (I read the description box). You have had such a positive impact on my postpartum journey!

[maddieyapper]

hey Jo, i’m a 13 year old girl and i’ve been following along to your workout videos for 9 months now :) at first, i started working out to get fit but along the journey i started doing it for my mental health (which has improved immensely since i started doing the workouts). i love every positive message you give on your community tab, i look forward to it every day!

[shadia]

Hi Jo!!! 2 years working out wirh you. I've lost 40 pounds. Now I'm pregnant with my 4th child and I feel so confident during this pregnancy! Workout done. May God give you a healthy, happy baby. May your delivery be easy. Amin.

[fianski]

I am 4 months pregnant and have been idle from working out for 3 months because i have no energy at all on my 1st semester 😅 now just starting to get my pace. I set my goal to do 3times workout per week and actively studying new things (Data Analyst) after my 9-5. This is my first baby, i hope the baby inside me is healthy and happy!! ❤

[monicaking]

I'm 6 months postpartum and I gained like 40 lbs that just won't come off. I just started doing your videos to help me shed that 40 and about 20 more lbs I want to lose. My baby plays on the floor while I do these and every once in a while she looks up and is so fascinated by the video! Then she looks back and smiles at me! I like to think it's her way of saying good job mom! ❤ Thank you so much for your videos Jo!

[ruthscho]

Just finished this workout. Here you are pregnant and I’m almost 70! My name is Ruth and I live in Richmond, VA. I love your workouts and do them at least 3X/week. Thank you, Jo, for you inspiration and positivity!

[salomerobert]

Im almost 32. Not pregnant. Not married. I have belly pouch. After two days of not working out, this workout helped me a lot to get moving, listen to my body and enjoy the process.... full on sweat... thank you jo❤❤❤

[jessicaaguilar]

When I was in my late teens I did cardio like crazy with another YouTube. I feel like that's all we ever did! Well, I ended up feeling burned out from working out in general. The workouts were not fun for me. They seemed more like torture and felt like the videos were soooo long😭I lost a lot of weight but I ended up feeling burned out. I was freaking exhausted and I hated the thought of doing cardio ever again.

Your videos are truly life saving jo. When I was at my lowest with my anxiety, I was able to workout with you a couple of times. I remember sobbing one day because all I wanted was to move my body and I managed to finish the video plus I had fun. That day I felt so good about myself. You helped me find my strength many days. My favorite part was to see you smile. I also love how you don't talk in your videos sometimes. As someone who constantly feels overwhelmed this helps!!I felt clear minded and mentally well rested. You allowed me to mentally pause overthinking and just MOVE.

You're an angel Jo. You're a gift from god and I hope others who are struggling mentally find your channel.

[SaraSnow]

I’m on day 13 of 75 soft and I’ve been using growwithjo and walking as my workouts. When I started, I was sluggish with my movements and I ended the workouts so exhausted and drained.

I’ve heard that if you only have 30% energy to give and you give 30%, then you’re still giving 100% of what you have! And that’s the motto I’ve been working out with- even if I wasn’t in a proper form or not doing the full 20 second workouts, I was still giving all of my effort into completing the entire video!

Today is the first day I started with 100% energy and gave 100%, danced along during the workouts, stepped with purpose and joy, and found myself tearing up at how I was finally able to complete a workout not with exhaustion but with even more energy! I’m excited to see how I’ll feel after a full 75 days 😁

[kimberlyjackson]

I’m embarrassed to say how long it’s been since I worked out.. had no idea your were pregnant! Congratulations 🎉🎊 You look beautiful!!

[lisamarie]

I don’t think I’ve commented before, but my story is I’ve been a bigger girl my entire life. I lost my mom to stage 4 bone cancer in November of 2024 and then my boyfriend (that I’ve been with close to 10 years) just got told he has dangerously high blood pressure in the beginning of March so since that day we switched our entire way of eating completely and I’ve been committed to going all in with 30 mins or more of exercise every single day! I found your channel and use it almost every single day! You’re so encouraging and kind and you keep me coming back even on the hard days! My clothes are so loose now and I can’t wait to continue this journey! Can’t thank you enough Jo! ❤️

[LoveEmm]

Anyone else instantly add this to their favourites playlist?! Thank you Jo!

[KanoiHoi]

Hi Jo, I’m a 36 mother of 2. I was widowed 2 years ago and to keep my sanity I started walking. I dropped 60lbs during that time. I started a new relationship & moved to a whole other island here in Hawaii. I put on some “love weight”. Started doing your plans & happy to be starting again. Mentally I feel accomplished after doing your workouts. Blessings with your new pregnancy ❤.

[maisie]

hey Jo, i'm 16 years old and Ive been using your workouts for almost 5 weeks now. I've seen such a difference it makes doing your workouts every day! its helped me alot i feel much better now and less lazy, i've been helping my parents more around the house I wouldn't normally but i feel amazing now. I have a better body and im more confidence in my body, i went on holiday a few weeks ago and normally i hate wearing a 2 piece swim wear but when i was on holiday i felt more confident so i wore one! thank you Jo for bring my confidence back.

[jameelahneethling]

Been doing your workouts since last year and weight 92kg and now till date I'm 78kg. Love your workouts. Stay healthy and all the best during your pregnancy 🤰 💕💕💕

[nicolerichard]

Before Covid, I had lost 45 pounds and felt amazing. Covid happened and my Dad passed away from having Covid. The weight that I lost came back on, plus more/ Today being September 1, I have got to get this weight off! I just did this workout and love it! I am going to add it to my weekly routine of YouTube workout videos. Thank you!!

[rosew]

I’m 18 and decided I want to lose weight. I always felt self conscious about the way I looked. So I decided I was gonna do something about it! I love your workouts. You are so positive and I love your energy! Thank you for making working out so much easier! I do your videos practically every day. I like to do one video for a couple days and then switch it up and I feel great! I feel so much better about myself and even when I fail God gives me the strength to push through get back up and try again it’s been a challenge but I was 182 and now I’m 175!

[cortneynordgren]

Thank you for putting out such amazing workouts! I am currently 33 weeks pregnant and have been loving your workouts! I am pregnant with our 2nd little one. My 3 year old love to come workout with me and thinks your dog is so cute! I can’t even begin to describe how much I am grateful for your channel. Thank you a million times over!

[skylarberry]

After struggling with my physical and mental health for the last 7 months, trying to get back on course these type of videos are perfect for me. Feel accomplished when finishing and know I can work up to where I was before.

[hangmanscurse]

I’m 35 weeks pregnant and I started doing your workouts right before I found out I was expecting! I’m so grateful for your videos, and they’re helping me get through this first time pregnancy experience, one day at a time!