Cardio Workout Routines That Don’t Require Any Equipment. Goodbye Excuses!

cardio workout routinesIs it possible to get a good cardio workout without leaving your home?  Absolutely, and you don’t need an expensive treadmill or elliptical machine either.  So throw out any excuses you can come up with because all you need to do these cardio workout routines is commitment and hard work.  They are a combination of high intensity cardio and body weight exercises, which will help burn fat, increase strength and improve your overall health.  So leave your swimming suit behind, put the running shoes away and let’s get this workout started!

Warming Up

Stair Climb – Try to imagine stairs as the cardio equipment in any building.  This is a great way to get your heart rate up.  Keep performing the stair climb until you start to break a sweat.  make sure to travel the entire stairwell to limit the amount of turn-arounds, otherwise you may start to get dizzy.  If your school or office has stairs, skip the elevator to get in a small workout.

Power Skip – Raise your knee up towards your hip while reaching your left arm overhead.  Try to land on the ball of your left foot, and then alternate positions.  Try to aim for 10-16 skips and focus on getting as high as possible to get the most effective workout.

Jumping Jacks – One of the more classic warm-up exercises, but still very effective.  Start with your feet together and hands at your sides.  Jump both legs out to the side while raising your hands overhead.  Keep your knees bent as you jump again to bring the feet back together and arms back to starting position.  Try to do 20-30 jumping jacks.

Inchworm – While standing tall, bend over until your fingertips are on the floor.  Then walk the hands forward while keeping your legs straight until you reach a push-up position.  Finish this off by taking tiny steps to get your feet back up to your hands.  Aim for 4-6 reps.

Butt KicksThis exercise gets its name for a reason.  Jog in place while kicking your heels back towards your rear.  Focus on using your hamstrings so that they are doing most of the work and you’re not just kicking up dust.  Start with performing this exercise for a minute, and speed up your movement as you get more comfortable.

High Knees – Stand upright with your feet at shoulder-length apart.  Raise your right knee up as high as possible, and then place the leg back down.  Alternate legs and try picking up the pace.  Do this for 45 seconds or longer if you desire.

Full Body Routines

Standard Burpees – The perfect exercise for getting your entire body involved.  Start in a low squat position with both hands on the floor.  Next kick your feet back to a push-up position and quickly return to the starting position.  Lastly jump as high as you can before squatting back down again.  Repeat this 10-15 times.

Tuck Jumps – Stand up straight with knees slightly bent.  Jump as high as you can while bringing your knees into your chest and extending your arms straight out in front of your body.  Lower your arms when you hit the floor and do 8-10 reps.

Plyometric Push-ups– This definitely is not your standard pushup.  At the top of your traditional push-up, push yourself up to lift your body off the floor for a second before coming back down.  If you struggle doing regular push-ups, skip this exercise for now until you gain more strength.  Aim for 10 reps.

Punk to Push-ups– Start off in the plank position with your forearms on the floor.  Then lift into a push-up position and quickly move back down into the starting position.  Continue this for 10 to 15 reps, and remember to alternate your arm that makes the first move.

Diver Push-ups – Begin in a down-dog position, with your arms on the ground and look towards the floor.  In a smooth motion, bring your hips to the floor while rising your chest.  Keep moving until your back is arched and you are looking at the ceiling.  Swing back down and continue this for 10-15 reps.

Vertical Jumps – Try to jump as high as possible.  Stand up straight with your knees slightly bent, then us your arms to propel yourself upwards.  Bend your knees and jump up while extending your arms upwards towards the ceiling.  Repeat this 10 times.

Long Jumps – Similarly to the track and field event, jump forward in a continuous motion.  Try to reach forward with both legs and land on both feet at the same time.  To help yourself jump farther, bend your knees and use your momentum.

Invisible Jump Rope – Hop as if you were actually jump roping.  Stay on your toes and push off with the balls of your feet.  There’s no need to jump more than an inch or two off the ground.  Make quick, small movements with your wrists also to mimic holding the rope.  Do this for 60 seconds.

Arm And Core Routines

Bicycles – Lie down on your back with your knees near your chest and hands behind your head.  Bring your right elbow towards your left knee while the right leg straightens at the same time.  Alternate sides as if you are riding a bike and do this for 30 seconds.

Flutter Kicks – Lie on your back with your arms at your sides and legs extended.  Lift your heels off the floor and start kicking up and down.  Try to do this for a minute, and focus on keeping your core engaged.

Jumping Jack Planks – Start in the regular plank position but keep your feet together.  Then do a jumping jack with your legs by moving them out to the sides, and then back at the starting position.  Do 12-15 of these.

Power Punches – Stand with your feet shoulder-width apart with your right leg a few inches ahead of your left.  Raise your fists up and keep your elbows in.  Punch with your fist clenched while rotating your body.  Do about 10 punches before switching your stance and arms.

Upper Cuts – A different variation of power punches.  Get into the same stance as the power punch, but punch with the opposite hand and swing upward like you’re aiming for the ceiling. Do about 10 upper cuts before switching.  You can even do both the upper cut and power punch as a one-two combo.

Sprinter Sit-ups – Lie down on your back with arms by your side and elbows bent at a 90 degree angle.  Then sit up and bring your right knee towards your left elbow.  Continue to alternate sides and do this as quickly as possible so you can to get your core really engaged.  Do 15 to 20 reps.

Leg Routine

Box Jumps – Stand in front of a sturdy box or platform that’s high enough so you can land on top of it without it moving.  With feet shoulder-width apart, bend your knees and launch yourself onto the box.  Land with both feet, and then step back down and repeat.  Do 8-10 reps.

Lunge Jumps – Start off standing with your feet together, then lunge with the right foot forward.  Make sure your knee is bending at a 90 degree angle.  Next, jump straight up, and while in mid-air, switch legs and land in a lunge position with the left foot forward this time.  Do 8-10 reps.

Single Leg Hop – While standing on one leg, jump forward and land on the same leg.  Switch legs with every jump as you move forward, and leap 10-15 times total per rep.

Frog JumpsGreat for working out your thighs and glutes.  Begin by squatting down and touching the floor with both hands.  Then jump into the air, raising your knees as high as possible and then land softly on your feet.  Basically, jump as if you were a frog.  Do 10-12 reps.

Skater’s Lunge – With your legs a bit wider than shoulder-width apart, lower into an athletic stance and slide to the left into a side lunge with your hands on your left knee.  Then quickly move over to the right side, and repeat the motion.  Go back and forth for 60 seconds like you’re skating on ice.

Step Up – Find a sturdy, elevated surface like a bench and put your right foot on it.  Rise up until the left leg is straight, making sure the power is coming from your right hamstring and glute.  Lower yourself back down to starting position.  Do 10 reps and then switch legs.

Improve Your Eating Habits

Exercising regularly is a great habit to develop, but how are your eating habits?  Healthy eating will improve your energy levels and stamina, which will allow yourself to workout harder and longer.  Instructors Chris Cutter and Tammy Chang will show you how to make healthier eating choices without having to go on a diet.  So do your body a favor and enroll in this course today, as this could end up being one of your best decisions!