Do These 6 No-Equipment Cardio Exercises (and Skip the Treadmill)

cardio-exercises

For us runners, winter temps mean one of two things: to face a freezing outdoors scenario while logging some miles or to stay indoors and face an even more dreadful alternative: the treadmill.

Don’t panic, we have the perfect solution for all of you who want to stay in shape this season, without the risk of getting injured or bored.

These six fat-fighting, brain-boosting cardio exercises can be done anytime, anywhere, with no equipment at all:

Bridges

Lie faceup on the floor with your knees bent and your feet flat on the floor. Raise your hips so your body forms a straight line from your shoulders to your knees. (Give your butt a big squeeze at the top!) Pause in the up position, then lower your body back to the starting position.

Plank Squat Hops

Begin in a straight-arm plank, with feet together and abs braced in tight. Bend knees and quickly jump legs forward, landing in a deep squat with toes just outside of hands. Immediately jump back out to plank position. Do 20 reps as quickly as possible.

Burpees

Start by bending over and place your hands on the floor in front of you, just outside of your feet. Jump both feet back so that you’re now in plank position. Then, drop to a push-up so that your chest should touch the floor. Push up to return to plank position, jump the feet back in toward the hands and explosively jump into the air, reaching your arms straight overhead. Repeat 10 times as fast as possible.

Mountain Climbers

Begin in a full plank position so your hands are directly under your chest at shoulder width apart with straight arms. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Continue alternating as fast as you can for 10 reps.

Skaters

Stand on your right foot with your knee slightly bent, place your left foot just behind your right ankle. Lower your body to a squat position, your right arm out to the side and your left arm across your hips. Hop to your left foot by jumping off your right foot, bringing the right foot behind your left foot as you swing your arms to the left, like you’re skating. Do all the reps you can, as as quickly as possible, for 30 seconds.

Jump Squats

With feet wide, lower into a deep squat and extend arms out to the sides of the shoulders, palms facing up. Jump up out of squat, bringing feet together and clapping hands overhead. Repeat this movement 20 times as fast as you can.

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