Published By: Sanjukta

Effective cardio you don’t need equipment for

Getting fit doesn't always need fancy machines or costly gym memberships.

Cardiovascular exercise is a cornerstone of fitness, but it doesn't always require a treadmill or a stationary bike. In fact, one of the most versatile and accessible ways to get your heart pumping is through freehand cardio workouts. These workouts rely solely on your body making them a convenient and cost-effective cardio option.


Freehand cardio workouts allow you to exercise in various settings, whether you're at home, in a park, or on the go. They are perfect for those who prefer diverse and engaging routines that require no special equipment.

Don’t feel like going to the gym? We have made a list of cardio workouts you can do in your home.               

Jumping Jacks: Old-School Cardio

Stand with your feet hip-width apart and arms at your sides. Bend your knees and jump into the air while extending your legs to the side, wider than your shoulders. Return to the starting position. For a low-impact version, simply step to the side with your legs while extending your arms overhead.

Jumping jacks are a simple yet effective cardio exercise. They get your heart pumping and your blood circulating. This exercise not only boosts your cardiovascular fitness but also warms up your entire body, making it an excellent choice for a quick cardio session.

Squat Jumps: Adding Some Intensity

Stand with your feet shoulder-width apart. Lower into a squat, ensuring your knees track over your toes. Explosively jump up into the air and land softly, immediately dropping back into a squat. If it's too intense, stick to regular squats.

Squat jumps combine strength and cardio. They elevate your heart rate while working your lower body and core. By incorporating jumps into squats, you add an explosive element, making this exercise great for building power and improving cardiovascular endurance.

Plank Shoulder Taps: Core Challenge

Assume a high plank position with your quads engaged, core stable, and spine neutral. Tap your right hand to your left shoulder, then your left hand to your right shoulder. Keep your hips steady and continue repeating.

While plank shoulder taps primarily target your core, the alternating arm movement elevates your heart rate. This exercise effectively combines core work with cardio, improving stability and endurance.

Mountain Climbers: Quick & Effective

Begin in a high plank or top push-up position with your shoulders over your wrists and your core stable. Bring your right knee to your chest, then switch and bring your left knee to your chest. Increase the pace and keep alternating.

Mountain climbers are a fast-paced exercise that strengthens your core, shoulders, and legs while providing an intense cardiovascular workout. They're particularly good for increasing your heart rate, improving endurance, and torching calories.

Burpees: Love or Hate Them

Start with your feet shoulder-width apart. Drop into a squat and place your hands on the floor with a flat back. Jump or step both legs back to a high plank position. Jump or step your legs back to the squat and then return to a standing position. Repeat the process.

Burpees are the ultimate full-body exercise. They get your heart racing, build strength, and boost endurance. The combination of squats, planks, and jumps makes burpees an excellent choice for an all-in-one cardio and strength workout.

Skaters: Lateral Movement

Stand with feet a bit wider than shoulder-width apart. Shift your weight onto one leg and lower into a partial squat while lifting your opposite foot off the ground. Bound or step to the side, landing on the opposite foot and crossing the free leg behind you. Repeat while alternating sides.

Skaters involve lateral movements that challenge your balance and coordination. This exercise provides an effective cardio workout, enhancing cardiovascular fitness while targeting leg muscles. It's a fun way to improve agility and balance.

Butt Kicks: Get Those Hamstrings Going

Butt kicks are a straightforward way to improve cardiovascular fitness. They warm up your body quickly and get your heart rate up. The rapid leg movement targets your hamstrings and calves while enhancing your endurance.

Each of these exercises is good for cardio because they raise your heart rate, increase oxygen intake, and engage various muscle groups. Incorporating them into your fitness routine can help improve your cardiovascular health, increase endurance, and support calorie burning.