Cardio exercises at home: 15 that require no equipment

Table of Content

• Single Leg Hip Thrusters
• Exercises you can do without equipment
• "PITCHERS IN-SEASON WORKOUT"
• Spinal Mobility Workout

CallisthenicsBasically a form of strength training that focuses on movement of large muscle groups, involving no equipment and are considered bodyweight exercise. There are a wide range of these types of exercises to get a good sweat at home and easily bring up your heart rate, all by working your core, abdomen, and upper body. Unless you’re already in great shape, these workouts can be overwhelming for the beginner, so if you plan to do them it’s best to ease into the workouts with short sets. Examples of workouts involve pushups, sit-ups, crunches, and burpees. If you don’t have a lot of equipment, at-home bodyweight workouts are clutch and allow you to keep up your fitness routine. You might think your options are limited if you don’t have a whole rack of equipment at your disposal, but that’s definitely not the case.

Band Exercises You can find super affordable workout bands online and they really work well for adding resistance to your workouts. They provide a safe and effective way to strength train without the gym. You can use the bands in lounges, hip thrusts, shoulder and chest presses, and hamstring curls.

Single Leg Hip Thrusters

There are plenty of great bodyweight exercises to choose from, so finding a routine that works for you should be easy. And if you’re new to exercise or working out at home, don’t worry – this type of training is suitable for all fitness levels. Just start with a few basic exercises and build up from there as you get stronger and more comfortable with the movements. These moves use your own body weight as resistance, so they’re perfect for doing in a small space with no equipment.

Workouts include pilates, cardio, strength training, meditation, and stretching. Again, little to no equipment involved for these exercises! Whether you are a beginner or more advanced, you can set your profile and forget it.

Exercises you can do without equipment

You can literally do a full body workout with resistance bands, and travel with them too! Be sure to use a yoga mat for comfortable floor exercises. If you’re looking to get a full-body workout at home without any equipment, there are plenty of exercises you can do to achieve this. Bodyweight squats, pushups, lunges, and crunches are all great exercises that work for multiple muscle groups and can be done without any equipment. For a more challenging workout, try adding in some plyometric moves like jump squats or burpees.

Try a few basic bodyweight exercises like squats, lunges, push-ups, and crunches. There are nine exercises in the workout, which seems like a lot, but it only takes 15 minutes to finish. Your shoulders and triceps will totally be feeling it by the time you’re done. The good thing about abs workouts is that they’re pretty easy to do at home without any equipment.

"PITCHERS IN-SEASON WORKOUT"

Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other. Complete all exercises for 35 seconds of work with 25 seconds of rest. This involves hinging exclusively at the hip, as opposed to the knee.

Extend both knees and transfer your weight onto your left foot. At the same time, elevate your right foot to bring your knee into your chest. Stand with both feet on the floor, close together with your arms extended by your sides. When trying out newbodyweight exercises, it’s important to get your technique correct so that you get the full benefit of the exercise. If you need more core support and strength, this is the best at home workout for those who are already comfortable working out.

Place both hands behind your head. Press into the floor with your left hand to stay elevated. Bend your left knee and raise your left hip to rotate your torso back to neutral, at the same time, lower your right arm to the floor to return to the starting position. Starting on all fours on a yoga mat, ensure that your knees are below your hips and your hands are below your shoulders. Set your spine in a neutral position and draw your shoulder blades down and back. Press into the floor with your hands and toes to slightly elevate your knees so that they are hovering just off the floor.

And if you’re looking for an app that’s completely free, 7 Minute Workout is a great option. You can use these no-equipment exercises to move your body regularly and get your heart rate up — even in a small space. Regular exercise is important to care for your health — there are physical, mental and emotional benefits to moving regularly.

Bodyweight training is great because it doesn’t require any equipment and it can be done anywhere. Once you’ve mastered those, you can move on to more challenging variations. If you have access to dumbbells or resistance bands, there are even more options for at-home workouts. These tools allow you to add some extra resistance to your bodyweight exercises, making them even more effective. Bodyweight exercises are a great place to start when you’re first getting into working out. They require no equipment and can be done anywhere.

Nerd Fitness helps desk jockeys, nerds, and average Joes level up their lives. We’re working to put a stop to it. You probably don’t want to actually do this workout in a cave. Hitting your head on a stalactite wouldn’t be fun. The trick here is to couple your home workouts with adjustments to your nutrition.