Cardio exercises will help in keeping the heart fit, increasing metabolic processes, and generally keeping one fit. Gym equipment may add some diversity to your cardio, but really, you can have a good cardio without any equipment. This article explores various equipment-free cardio exercises that you can be able to do anywhere, whether at home, in the park, and when traveling.
1. Jumping Jacks
Jumping Jacks is that classic cardio move that will have your heart racing in just seconds. Stand with the feet together and arms at one's sides. Jump up and spread your legs apart to the furthest point while bringing your arms overhead, then jump again back to the top. Once again, repeat the exercise. High-intensity intervals can be done while doing Jumping Jacks, but you can also incorporate it into a wee bit bigger cardio circuit.
2. High Knees
High knees are a great way to get the heart rate up and really gets those core muscles and lower body working hard. Stand with your feet at hip-width apart, then jog in place as you bring one knee up higher than the other. Focus on faster, almost explosive movements where your arms drive your knees upward.
3. Burpees
Burpees are a full-body, strength, and cardio exercise all in one powerful movement. Begin in standing, then drop down into a squat position and place your hands on the floor. Jump the feet back into a plank to perform a push-up; at the top, jump up high keeping the feet straight and long. Next, jump your feet back forward to your hands, still in a squat. From there, jump high to repeat for as many burpees as desired. They are very challenging, so they're fabulous additions to a cardio workout.
4. Mountain Climbers
Mountain climbers are yet another exercise that will have you performing full-body cardio while engaging in your core, legs, and shoulders. Get into a plank position; your hands should be directly under your shoulders. Now, bring your knees up towards your chest quickly, mimicking the action of running. Since your abs should be locked in, try holding a steady tempo to really feel the burn of this exercise.
5. Plyometric Exercises
Plyometric exercises, or merely jump training, is one surefire way to attain extreme power and really jack up your heart rate. Exercises such as jump squats, box jumps, and lunge jumps really get the cardio pumping. Take jump squats: you drop down in the position of a squat, then jump up as high as possible with a soft landing, immediately lowering back into it.
6. Running in Place
Run in place—One of the easiest, most effective ways to get that heart pumping without any gear at all. You could always make it a little bit more challenging by breaking into a jog or sprint, bringing up high knees, or adding butt kicks. Great not only as a warm-up and cool-down but as the main course for cardio also.
7. Dancing
Dancing is the more fun way to hit your cardio without feeling like you're having an exercise. Put on your favorite music and dance around the living room. This will really challenge coordination by making moves that get the heart rate up. This generally would be a great way to relieve stress and boost one's mood.
8. Stair Climbing
If you can, stair climbing is an excellent cardio workout. It's difficult enough on its own without having to—run or walk up and down repeatedly in attempts to really exercise your whole lower body, glutes, and cardiovascular system. Ramp this up by taking two stairs at a time, or add in a high-knee march between steps.
9. Shadow boxing
Shadowboxing is performed standing with your feet at hip width apart, then throwing punches into the air using your whole body to generate force. Do combinations with a jab, cross, hook, uppercut, moving around as you punch to simulate the actions of fighting. High energy cardio increases coordination and agility, and develops endurance.
10. Skaters
Skaters are sideways movement exercises that imitate a speed skater. Standing with the feet hip width apart, jump to the right by landing on your right foot and sweep the left behind you by crossing the arms across the body. Then, jump to the left and land on the left, sweeping the right behind you, keeping to move continuously in alternation from side to side.
No special tools or gym membership is required to enjoy nice cardio exercise. None of the exercises introduced in this article is done in a gym; hence, it's pretty easy to stay fit and healthy. Slip in some variation of these equipment-free cardio workouts into your routine to start improving your cardiovascular endurance, burn calories, and boost your general fitness.
