Do Cardio At Home Without Any Equipment

by Jeff on November 11, 2010



Please Note

If you have a treadmill/bike, I have another article that talks about doing cardio on machines. To check it out, visit my post on Cardio Routines. This article is about doing cardio at home without any equipment.

Moving onto the article…

Doing cardio at home is great for the times when you don’t want to leave the house. This is also great if you’re looking to switch things up from your usual cardio routine. This post is mainly focussed on doing cardio at home without ANY equipment.

Some time ago, when I was still ignorant, I thought that these exercises were just for girls. Boy, was I wrong, when I tried doing these exercises with interval training, it kicked my butt. If you’re a guy and you’re skeptical, I challenge you to try it and see for yourself.

Below, I have grouped the exercises in 3 complexities: Beginner, Intermediate, and Advanced. However, all of these exercises can get really intense. You can get a good workout from beginner exercises as well as from advanced exercises. The  thing that separates them are the complexity of the movement, not the intensity.

Once you have done the beginner exercises for a few weeks, try some intermediate level exercises, then advanced. Doing the same thing over and over again can get boring. Adding variety and changing things up is great for getting more results and also makes things more interesting. Once your body gets used to one exercise, you start growing slower, adding variety helps avoid this.

Beginner Exercises

Jumping Jacks:

Everyone knows how to do these. Just remember to keep your back straight. It’s really easy to do, but do jumping jacks along with the other exercises in the same workout and it will build up. Do 30 of these and if you can’t, do as many as you can and build up to it gradually.

Squat Thrust:

Go into a pushup position, then bring your legs close to your arms in a hopping motions. Below is a video demonstrating how to do this:

Long Jump Forward and 2 Jumps Backwards

Jump forwards into a squat position and then do two short jumps back to your original position. The initial jump should be the longest jump. Below is a video demonstrating how to do this:

Intermediate exercises

Side Lunge

Instead of stepping forward for your lunge, you step to the side. Below is a video demonstrating how to do this:

I was originally going to use the video below as an example…the video was more entertaining, but they were doing it kind of half-assed. Still a good watch though, which is why I included it as well.

Jumping Lunges

Jump into a lunge and then jump into another lunge while switching legs. You shouldn’t move forwards while doing this exercise. Below is a video demonstrating how to do this:

Mountain Climbers

Go into a push up position. Bring one of your knees to your chest and then rotate. It is like you are running in a pushup position.

Advanced Exercises


Do a pushup, bring your legs up to your arms and then jump as high as you can. Then return to push up position to repeat. Below is a video demonstrating how to do this:


Lie on your back, put your hands behind your head and bring your elbows to the opposite knee. Below is a video demonstrating how to do this:

Dynamic Squats

  1. Jump into a squat.
  2. From this squat position, jump into a lunge.
  3. From this lunge position, jump into a squat position.
  4. From this squat position jump as high as you can and land in a squat position.
  5. From this squat position, jump into a lunge (with opposite leg placement as the first lunge)

Below is a video demonstrating how to do this:

Putting It All Together

We’re going to do something called High Intensity Interval Training (HIIT) with these exercises for maximal results. The method I’ll be describing here is the original Tabata method. Here is how you do it:

  1. Do an exercise for 20 seconds and take a 10 second break. This makes up an interval. Repeat for 8 intervals, taking a total of 4 minutes.
  2. Move onto the 2nd exercise and do another 8 intervals. Do 5 exercises for a grand total of 20 minutes.

You’re probably not going to be able to do finish all of this (I know that I didn’t finish the first I tried), but build your way up to it gradually.

I have described 3 exercises in each level of complexity, you can do them more than once for your 5 exercises. Or you can mix them up and choose exercises from different levels to make up your routine. Change it up every few weeks.

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{ 1 comment… read it below or add one }

daab April 16, 2011 at 3:18 pm

Thanks like the videos; Specially, Squat Thrust.


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