Cardio exercises at home: 15 that require no equipment

Table of Content

• At-Home Cardio Workouts That Don't Involve the Treadmill
• AQF 4" Leather Weight Lifting Belt 10mm Thick 100% Real Leather, No Fillers
• Best At-Home Cardio Workouts For Weight Loss – No Equipment Required
• Boxing squat
• Jumping Jacks With Resistance Band Lat Pulls
• Best Rowing Machine: Concept2 Model D (now called the RowErg)

Make sure you keep your abs engaged throughout the entire exercise. From here, walk your hands back toward your feet, allowing your legs to naturally bend. In the high plank, your hips should be level, your core engaged, your wrists under your shoulders, and your legs straight. Stand with your feet hip-width apart and your core engaged. Bend down, placing both hands on the floor, and walk your hands forward to come into a high plank position. O matter what your exercise of choice is—whether you’re Pilates-forward or prefer to sweat it out in the boxing ring—cardio is an important part of every routine.

You can increase your range of motion, rehab an injury or even build muscle mass. Not everyone loves hitting the gym for cardio workouts. It can be grueling and difficult to muster enthusiasm for on days when you're already feeling a little worse for wear. Since there are so many different types of machines out there, we've rounded up our favorites to help you choose the one that's right for you.

At-Home Cardio Workouts That Don't Involve the Treadmill

The move is simple but very challenging for the heart, lungs, and muscles. Add it to your regular cardio workouts to boost intensity and to work on your power, agility, and endurance. This Vanswe bike is a great option for folks who are pushing the upper limits of weight on other bikes. The bike features eight levels of magnetic resistance with 10 neodymium magnets, which supply greater and more uniform resistance and longer life.

Sign up for Well+, our online community of wellness insiders, and unlock your rewards instantly. As you pull the band down, you engage the back, making this a multi-purpose exercise. Continue going from one side to the other for 1 to 3 sets, working for 30 to 60 seconds at a time. Bend your knees into a lunge, going as low as you can. Complete 1 to 3 sets, going for 30 to 60 seconds each time. Start with the feet together and jump to the right, as far as you can.

AQF 4" Leather Weight Lifting Belt 10mm Thick 100% Real Leather, No Fillers

Spot sprints are a great addition to any cardio workout session. They are perfect for getting your arms pumping while staying light on the feet. You can customise spot sprints based on the space, intensity, fitness level, and time, you have, for exercising. The second workout that we would suggest is some form of bodyweight training.

While you might not be hitting the slopes any time soon, you can use the Concept2 SkiErg for a grueling cardio and upper-body workout. Better yet, the motor-free machine is built to be powered by your strides. There's no max speed, either, so try your best to push it as hard as you can during sprint interval workouts. If you’re on a budget, but still want a treadmill with speed, then this one’s for you. The ProForm Pro 2000 has solid speed, topping out at 12 MPH, a weight capacity of 300 pounds, and the ability to incline quickly up to a 12% grade. Essentially, it’s a slightly cheaper version of what’s often seen in big commercial grade-options.

Best At-Home Cardio Workouts For Weight Loss – No Equipment Required

Reviewers love this “durable, quiet, and highly adjustable” recumbent bike for fitness and physical rehabilitation. Instead of just standing up, jump into the air from your squatting position, and clap your hands above your head for emphasis. This workout shows you how to fold your towel, place it under one or more of your limbs and use it to slide across the ground. That simple idea can give you hundreds of new ways to move your bodyweight around using specific muscle groups.

Ski jumping is an athletic movement similar to a standard squat jump but also incorporates lateral motion. RPE is a scale of intensity with 0 indicating rest and 10 referring to exercise at a person’s maximum capacity. Very few people should aim for a 10 when exercising at home. Start in a standing position, reach down and touch the toes briefly before walking the hands out to a pushup position. While keeping the knees off the ground and bent, crawl forward by alternating leg and arm movements. Spring the legs back to return to the starting position.

Home Workout #4: High-Intensity Interval Training

You can continuously challenge your muscles by combining exercises or switching grips. There’s always someone on YouTube coming up with new bodyweight routines to help you avoid a muscular plateau. Bodyweight exercises are considered safer than exercises with weights and can also make you more resistant to injury.

At the gym, you’d probably divide your workouts up by muscle groups, focusing on one group each day and resting the rest. That’s where most of your weight lies, so whatever muscle group you’re focusing on, your core will also be helping out. We understand if you’re still a bit skeptical about whether you can really get a good workout with no expensive equipment or massive weights. Using makeshift dumbbells is a great and easy way to add weight to all kinds of exercises. Grab a few canned goods or bottles full of liquid for an instant increase of a few pounds, or fill old bags, bottles or socks with sand for a few more pounds. Steve is a former gym owner, personal trainer, and 20-year veteran of the fitness writing industry.

How to do Jumping Jacks:

Lifting slower to increase each muscle’s time under tension, for example, using the super slow method, in which each repetition can take 10 to 20 seconds or even longer. This can make an otherwise easy set of 12 reps become much harder. Building muscle mass with just your bodyweight can be a challenge. But, if you know what you’re doing , then that’s totally doable.

By placing your hands behind your head and leaning your torso forward, you engage the abs and the back, which challenges the core. Touch the right toe to the step, jump up and switch the feet in mid-air, touching the left toe to the step. Continue alternating a jump on the step and a jumping jack for 30 to 60 seconds. Land with soft knees back into your squat and repeat for 30 to 60 seconds. Bring your right knee in towards the chest, resting the foot on the floor. Stand with feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.

Boxing squat

The workout is smooth and quiet, and thanks to the LED monitor with a strong backlight, you can easily track your progress. This compact recumbent bike comes on wheels, which makes it easy to move around. Although many of these videos include exercises for every part of your body, we don’t recommend doing a full-body workout every day.