Indoor Cardio Workout – No Equipment Needed

Doing a quick cardio workout at home is efficient than you may think. It offers convenience, it is effective, and you will end up

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Doing a quick cardio workout at home is efficient than you may think. It offers convenience, it is effective, and you will end up saving money. The best thing is that you do not need a lot of space or high end equipments. If you are creative, you will have a routine that is effective for burning calories, building muscle, and you end up feeling better.

Now, you may be wondering what you can do to get the right exercise indoors without equipment. There are many moves that you can do in the comfort of your living room or garage and achieve great results. You will be able to burn calories, improve your hearts health, and get a great body.

The article will look at several exercises that you can do at home without equipment and get a healthy body. Read on for deeper insight.

Indoor Cardio Workouts

Below are some of the best cardio exercises you can do at home anytime without equipment.


1. Jumping Rope

You can turn a rope using your hands repeatedly while you change the rhythm. It is a great cardio workout and you will burn up to 220 calories in just 20 minutes. Jumping rope is inexpensive, require no special skills, and you can do it from any place.

You only need to have a jump rope, comfortable shoes, practice, and some patience. There are several different ways in which you can jump the rope. You can jump using one foot, cross the feet, alternate the feet, jump using high knees, and also double turn the rope.

Ways you can Jump Rope during Cardio Workout

  • Beginner Circuit – alternate 20 seconds of rope jumping for 7-10 circuits. Gradually increase the jumping sessions and the time you jump.
  • Strength Circuit – alternate jumping rope for one minute with dips, push-ups, lunges, and squats.
  • Cardio Circuit – alternate 50 seconds of jumping rope with cardio exercises such as jumping racks, jogging, and marching.
©Doctor Insta

2. Burpees

One effective way to get a burst cardio and strength train in one swoop. You should stand upright and place your hands on the floor in front of your feet. Jump the feet back and land in a plank position. Jump the feet back towards your hands. Explode into the air with a jump and do several repetitions.

3. Lunge Jumps

You should start by standing with your feet together. Step your left leg back and lower yourself into a lunge. Both of your knees should be bent at 90 degrees, where your right knee just hovers off the floor. Push through the heels of your legs switching the feet while you are in the air. You should land softly back into the lunge position, with your right foot forward. Continue alternating until you feel you are tired.

4. High Knees

It is one of the most painful exercises. It gets your heart pumping at a very high rate. You should stand with your feet under the hips, push your toes, and bring the knee up to your chest. After that, switch your legs, picking up the speed into a sprint.


5. Running or Walking

You should start by walking or running a slow jog for half an hour and increase slowly over time. Running will give you strong legs and add to your leg muscles.

6. Mountain Climbers

Mountain climber is similar to high knees but your feet are on the ground. You should be in a high plank position with your core very tight. Bring one knee close to the chest and switch to the other as quick as possible.

7. Jumping Jacks

While doing the jumping jacks you should stand with your feet together and the hands should be by your side. Jump with your feet out while reaching your arms over the head. Jump everything back up and do as many repetitions as possible. if you want to have less impact of jump jacks, step your feet in and out instead of doing the jumps.

8. Scissor Jump

Stand with the feet wider than the hips and squat with the hips down and the chest lifted. Jump from the ground and make sure that one foot is crossed in front of the other one. You should ensure that you land back into a squat position. Repeat alternating the foot that was in the front with that in the back.

9. Crunches

Crunches are very instrumental for core strength and will help in toning your midsection. Bend your knees so that your feet are flat on the carpet. Cross your arms in front of your chest. Lift the shoulders towards the shoulder using abdominal muscles and make sure you pause at the peak of every movement.

10. Broad Jump

Stand straight with your feet under the hips and come into a squat position ensuring that the arms are behind you. Extend the knees while simultaneously throwing arms forward while jumping. Land in a squat, turn and repeat.

11. Push-ups

Push-ups will work your chest, triceps, and shoulders. By doing this, you will get a complete build-up of your upper muscles. Place your hands on the ground and ensure that they are width apart. Lower yourself down until your chest almost hits the ground. Keep the elbows close to make sure you protect the shoulders. Tense your abs and squeeze your gluts together as you lower and raise your body.


12. Squats

One of the best exercises you can undertake is squats. Over time you will be able to progress to more challenging versions. Ensure your feet are shoulder-width apart and your arms behind your head. Push your butt and hips back as you bend at the knees. Look ahead and keep your back and chest flat.

13. Punching Bag

There are few exercises that work your arms more than the punching bag. Additionally, the exercise will also work your heart and you will have your blood rushing. Bend your knees slightly and stand in a relaxed sumo squat position. Curl the fingers into a fist and punch for about one minute.

Benefits of Cardio Workout

There are many benefits you get from cardio workout including the following:

  1. Fights Diseases

Being healthy is a great remedy in fighting diseases. Most of the health complications including diabetes, cancer, and heart failure are a result of poor health choices. Doing cardio workouts at least thrice in a week will help your body and you will be able to keep yourself from diseases.

  1. Increased Endurance

Cardio exercises feel exhausting but the long term benefits are immense and will give you more energy and endurance. Because cardio workouts help the whole body, and it is a step ahead of many other exercises. With many repetitions you will have increased stamina and have the necessary boost in your metabolism. More energy will give more drive.

  1. Stress Reduction

If you have a lot in your mind a simple task like walking will help reduce the stress. When working out your body releases endorphins which bring out a good feeling. They are natural painkillers and they will help you to sleep better.

  1. Get a full-body workout

You use every part of your body when you do scissor jumps. The jumps will use up to 90% of the muscles in your body.

  1. Burns Calories

Cardio workouts like squats offer you a combination of strength and endurance. It is one of the most efficient ways to burn calories. Depending on how vigorous you workout and your body weight you can burn up to 500 calories in one hour.

  1. Toned Legs

There are those who think that most cardio workouts is a predominantly for the upper body. Nothing could be further from the truth. Exercises like jumping rope is 60% legs and you will feel it in this area as you exercise. Only 20% is your arms where as the rest is your core.

  1. Affordable

You do not have to break the bank to acquire simple products like a jumping rope. You can buy one for as low as $ 10.

  1. Improves Confidence

You gain confidence when you work out on a regular basis and you have a great physique your confidence levels will improve. Nonetheless, the boost in confidence is not only physical but mental too. You will begin believing in yourself more and challenge yourself even more.

  1. Convenient

You can do cardio workouts in the comfort of your home. Additionally, it is also more appealing because it is great and you can recruit a work buddy for added encouragement.

  1. Improved Brain Health and Memory

When you are healthy there is sufficient flow of blood to the brain. Enough blood flow will reduce the chances of contracting brain diseases such as dementia, Alzheimer’s and cognitive decline.

What You Need To Do To Achieve a Great Workout

When you want to start living a healthy lifestyle and workout more you need to have a sensible plan first. Choose a plan that will fit well into your lifestyle and choose the less drastic changes.

  1. Eat Right

Healthy eating is one of the most important factors if you want to exercise better. A diet that is rich in vegetables is associated in reduced risks of developing cancer of the ovaries, pancreas, bladder, stomach, esophagus, cervix, breast, colon, and lungs. Make sure you eat lots of grapes, tomatoes, carrots, cabbages, and broccoli.


Foods to Eat before Cardio Workout

  • Beef

You should ensure you eat beef if you want to work out. Beef has many nutrients, including Vitamins, Zinc, and iron, which help muscle growth. More importantly, your body will get high-quality protein and amino acids.

  • Chicken

Just like lean beef chicken will offer your body a great source of protein. Your body will get a great source of muscle repair, weight maintenance and bone health.

  • Cheese

Many people are not aware, but cheese is almost entirely casein protein. Casein digests slowly, which makes it great for muscle maintenance. The cheese becomes even more helpful to those who have to spend long periods before eating. Moreover, cheese has calcium, vitamin B12, and other minerals.

  • Oatmeal

A great deal and source of carbohydrates oatmeal is minimally processed and has a low glycemic index. There are several benefits of having low-GI, including the following, decreased hunger, more fiber, increased satiety, and Loss of fat. Generally, oat intake will give you a constant source of carbohydrates to give you energy to work out better.

  • Fish

Fish is low on fat, high in protein, and omega-3 fatty acids. Omega-3 is essential as it aids in the loss of fat. Additionally, it makes sure that your body’s metabolism is proper.

  • Eggs

Another great source of proteins is eggs. Additionally, it has choline, nine essential amino acids, vitamin D, and essential fats. The good thing with eggs is that they are cheap and do not harm your health

  • Vegetables and Fruits

Vegetables and fruits are a rich source of antioxidants necessary for the smooth functioning of the immune system. Additionally, they give you other nutrients such as beta-carotene, vitamin E, and vitamin C. Fruits also provide a great source of fiber necessary for nutrient intake and digestion.

  1. Hydrate

Drinking a lot of water can never be overstated. Having water in your body does not only improve your bowel function and improve kidney functions it also keeps your body strong for a better workout session. Studies show that drinking three extra glasses of water will prevent you from consuming 200 needless calories.

  1. Get Enough Sleep

Getting enough and quality sleep is vital in making you alert and giving you the strength to exercise for longer. You should set up a clear goal for your bedtime and take half an hour to prepare. Put your kids to bed, turn the lights and screen off, or read a book. Anything that will help you ease the chaos of the day and make you sleep better.


Where as, most people think that cardio workouts as something that will need a lot of space or very expensive equipment to get done, that is not the case. you can have a perfect workout with nothing but only your body.

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