I have had a few requests for an at home cardio program involving no machines. Here is a short, fun, and hard cardio workout I just dreamed up and tested. I loved it! My legs and arms both feel worked. Check it out! The only thing you need is a step and a jump rope, if you have no stairs in your house find a small bench to use, or just march in place with a bit more vigor. If you don’t have a jump rope just imagine you do and hop over your imaginary rope.
| Exercise | Time / Reps |
| March in place | 2 minutes |
| Step up | 2 minutes |
| Jump rope | 2 minutes |
| Stretch | Hamstrings, Quads, Calves, Inner Thighs |
That wraps up the warm up. To see the rest of the workout, read more.
| Jumping jacks | 2 minutes |
| Squats | 1 minute |
| Side lunges | 10 sets |
| Jumping rope | 1 minute |
| Jump squats | 15 reps |
| March in place | 1 minute |
| Burpees | 15 reps |
| March in place | 1 minute |
| Walking lunges | 10 sets |
| Squats | 1 minute |
| Jump rope | 1 minute |
| Jump Squats | 15 reps |
| Jump rope | 1 minute |
| Step up | 2 minutes |
| March in place | 2 minutes |
| Push ups | 20 |
| Ab work | 5 minutes |
| Tricep dips | 30 |
This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees. Remember to stretch your entire body post workout.
Milano
Promod
My-Wardrobe.com
Hey I've been doing something quite similar to that on days I couldn't make it to the gym. Good to know I was on the right track!
1I set up an outdoor circuit here in the yard that kicks my butt. It is fun and I am able to get my husband to join me. We do the jump rope, walking lunges, and burpees but will also mix it up with some running (the long driveway), duck walks, crab crawls, wall sits, and planks.
2I love working out at home. You can do all of these moves and not worry about everyone at the gym looking at you like you're crazy. Unless, of course, you go to the MonkeyBar!
3Whenever I cna't make it to the gym, I have a work-out to do at home. Otherwise I feel bad for not going!
4when i am making dinner or just standing around i usually step back and forth just to keep moving. this is good info!
5I live in an apartment and Im on the 6th floor. Some of these are a no no!
6This is great for when I just can't make it to the gym...thanks Fit
7I'm always looking for ideas for stuff to do when I can't go to the gym. Thanks!
8I think the best at-home equipment-less cardio workout is just good ol' dancing! Crank up the stereo and be a rock star for 30 minutes!
9I'm definitely going to use this!
10This is great for days when going to the gym is just not happening, thanks!
11Phew this kicked my rear! I couldn't do the entire Burpee set though. Times have changed since high school. This was a great cardio set to do before my Pilates routine. Saved me the time of trekking to the gym and then doing my pilates. One stop shopping!
12This is a great alternative to the days when I'm not in the mood to run!
13This is a great alternative to the days when I'm not in the mood to run!
14omg. im happy i found this. im going to try it. but i know after the warm-ups, the rest is gonna kick my butt.
15That's a very well-rounded cardio workout. It's definitely true that you can get a good workout without any equipment at all. Thanks.
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