19 Effective Cardio Exercises for a Gym-Free Workout

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19 Effective Cardio Exercises for a Gym-Free
Workout
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(No Transcript)
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• These cardio exercises are an efficient way to
  boost the intensity of your workouts. Add a few
  to the end of your regular cardio workout, or
  incorporate them into a circuit training workout
  to add intensity and mix things up.

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Froggy Jumps

• Froggy jumps are a high-intensity move and
  a great way to get your heart rate up in a short
  time. This advanced exercise will build lower
  body power and cardio endurance while helping you
  burn more calories.
• With feet about hip-width apart, squat low enough
  that you can put your hands on the floor in front
  of you.
• In an explosive movement, jump up, using your
  glutes, quads, and hamstrings to generate power.

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• As you jump, tap your heels together and take the
  hands behind your head or up in the air.
• Land with bent knees to protect the joints and go
  back into your squat to prepare for the next
  jump.
• Repeat 10 to 20 froggy jumps. Rest and repeat if
  desired.

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Burpees

• Burpees are an exercise some of us may remember
  vividly from high school gym? class. This tough
  exercise is so memorable because it works the
  entire body and gets the heart rate up in a very
  short period of time.
• The move is simple but very challenging on the
  heart, lungs, and the body. Add it to your
  regular cardio workouts to boost intensity and to
  work on your power, agility, and endurance.

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• Stand with feet about hip-width apart and squat
  to the floor, placing your hands on the floor in
  front of you.
• In an explosive movement, jump the feet out
  behind you so that you're in a push-up position,
  on your hands and toes with your body in a
  straight line.
• Do a push-up on your toes or knees (this is
  optional and adds quite a bit of intensity).

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Mountain Climbers

• Mountain climbers are an advanced, high intensity
  exercise that will get your heart rate up and add
  intensity to your workouts. This move will build
  leg endurance and help you work on agility as
  well, making it a great overall exercise. If
  you've never tried this move, take your time and
  ease into it with slow reps. If you feel
  discomfort or pain, avoid this exercise. You'll
  need lots of core strength for this move, as well
  as upper body endurance.

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• Begin in a push-up position on your hands and
  toes, back flat, and abs engaged.
• Bring your right knee in towards the chest,
  resting the foot on the floor.
• Jump up and switch feet in the air, bringing the
  left foot in and the right foot back.
• Continue alternating the feet as fast as you
  safely can for 30 to 60 seconds.

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Squat Jumps

• Squat jumps are a great way to add intensity to
  your workouts and really raise the heart rate.
  Add them at the end of your regular cardio
  workout for an added boost or do them a few times
  during your workout whenever you want to add
  intensity or mix things up. This is an advanced
  exercise that is high impact, so protect your
  joints by landing with soft knees. If the impact
  is too much, do the move without jumping. If
  you've never tried this move, take your time and
  ease into it with small jumps. If you feel
  discomfort or pain, avoid this exercise.

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• Begin with feet about hip-distance apart and
  engage the core.
• Squat as low as possible, touching the floor with
  your fingertips if you can. Make sure you send
  the hips back to avoid putting too much pressure
  on the knees.
• Jump up as high as you can, sweeping your arms
  overhead.
• Land with soft knees back into your squat and
  repeat for 30 to 60 seconds.