Fitness & Exercise
No Equipment Cardio Workout
Mar
Not every cardio session needs to be done on the treadmill or even at the gym. Get your workout in at home, no equipment needed.
I run fitness classes out of a small studio and believe me…there is no room for cardio equipment. I’m a huge proponent for strength training over cardio BUT, I know that cardio is a big piece of the health equation, so I make a point to include it in 99% of my classes.
Cardio and Your Health
You already know that cardio is good for your health. Want to lose a few inches around your waistline? Want to transform your body composition? Do you want to feel fit? Cardio plays a role.
You probably already know (even just vaguely), that 150 minutes of moderate intensity cardio is recommended by doctors and scientists. But did you know that 150 minutes is recommended not necessarily to get fit or lose weight, but to minimize your risk of certain diseases?
The benefits of cardio include:
Reducing stress
Enhancing weight loss efforts
Strengthening your heart
Improving sleep
…this could go on for a while.
If you are trying to lose weight, you might find that 150 minutes just doesn’t cover it.
Luckily, you don’t necessarily have to spend more time on the treadmill. You can add intensity in a variety of ways. This no equipment cardio workout will have you sweating in a 45 second interval flat.
No Equipment Cardio Workout
Round 1: 45 seconds of work followed by 15 seconds of rest; repeat circuit 3 times, resting 1 minute after each circuit
Speed Skaters
Goblet Squats
Burpees
Round 2: 45 seconds of work followed by 15 seconds of rest; repeat circuit 3 times, resting 1 minute after each circuit
6 Mountain Climbers to Alternating Toe Touches
Jumping Jacks
Alternating Reverse Lunges
Round 3: 30 seconds of work followed by 10 seconds of rest; repeat circuit 2 times, resting 1 minute after each circuit
High Knees
Side Lunge to Side Kick (right)
Side Lunge to Side Kick (left)
Round 4: 20 seconds of work followed by 10 seconds of rest; repeat circuit 4 times
Push Ups
Froggers
Squat Pops
Cardio Tips – Making it Work
When it comes to cardio, mix it up to keep your body and brain engaged.
>> You don’t have to do all of your cardio at once. Split it up through out the day…10 minutes here, 20 minutes there. And remember, every little bit counts!
>> All of those burn more calories lists that tell you to take the stairs and park further away? You should do that. Walk more. Move more. Just use your body more often.
>>Supplement your strength training plan with bouts of high intensity cardio to get the max health benefits and maximize your timme.
>> 10-minutes is better than no minutes. And if you think that 10-minutes isn’t enough…do Round 4 for 10 minutes straight!
Get more from your workout by fueling and re-fueling properly.
