Quick Cardio Exercises that Don't Require Equipment

Cardio is a type of exercise that improves our overall fitness and cardiovascular health. There are different cardio exercises and many of them can be done at home without the need for specific equipment.
Quick Cardio Exercises that Don't Require Equipment

Last update: 25 May, 2019

Treadmills and static cycles make fat burning and cardio exercise easy. However, what happens if you can’t go to the gym? Aerobic exercises are exercises that require constant oxygen. There are many aerobic exercises that don’t require any machines.

As we previously mentioned, cardio exercises work by increasing the body’s necessity for oxygen. This, in turn, causes the body to burn fat in order to obtain extra energy.

Keep in mind that although gym equipment facilitates certain workouts, the majority of the machines available are for weight training. Cardio exercises don’t necessarily need extra resistance. Read along to find out about cardio exercises you can do in the park or at home.

Cardio training without equipment: basic exercises

Start the day with a run

All you need to run are your own legs. The legs are comprised of large muscle groups that when worked out can strengthen the body’s core. If you don’t have a treadmill, you can simply run outdoors.

It’s important to workout within the limits of your maximum heart rate. In order to accomplish this, you must run at a moderate speed for a certain distance and time. This should be done gradually. You can even alternate between running and walking depending on your physical condition.

Woman running

Row with two fixed bars

Running is not the only way to work out and burn fat. In order to exercise the upper body, you can perform “rowing” sessions. To carry out these exercises you can go to a park that has fixed bars.

Hold on to each vertical bard and slightly lift your body off the floor. The idea of this exercise is to move your body forwards and backward while only using your upper extremities and back strength.


Skipping or “jump rope” as it’s called in many countries is one of the most complete cardiovascular exercises. It doesn’t only work out the legs, it also works out the glutes, arms and improves posture. You’ll be impressed by the number of repetitions you’ll be able to carry out.

Skipping is the perfect workout to increase aerobic endurance capacity. Skipping can improve your performance when it comes to activities such as running or doing sit-ups. Try to skip for 5 minute periods, you can take 60 seconds breaks between sets.

Woman skipping

Grab your old bike and ride

The only difference between spinning and regular biking is the fact that the first is static. However, it’s much more fun to bike outdoors. You may even get distracted and bike for longer distances.

If you want to increase your resistance, you can try to take a tour up a hill. This exercise will workout your legs and improve your respiratory capacity.

Biking at sunset

Don’t forget the abdominals

Ab workouts don’t usually require equipment. Although there are certain machines to strengthen the abdominal area, it’s important to tone and burn fat with aerobic exercises.

There are thousands of routines you can perform on the floor such as Russian curves, plank, bicycle crunch, and the mountain climber. In addition to working out the abs, the mountain climber also strengthens the arms, triceps, and legs. As you can see, there is a wide range of exercises to tone your core.

Abdominal cardio workout


If you want to mix cardio and strength workouts without using any equipment, swimming is a great option. Swimming is undoubtedly one of the most integral sports that you can practice. Performing one or two 40 minute weekly sessions will be enough to give you a great cardio workout.

Although you may not see it or feel it, while swimming you sweat, this causes weight loss. As with everything, if you’d like to see results, you’ll have to be consistent.

Girl swimming

Now you know the different cardio exercises you can perform without specific equipment. In addition, all of the options mentioned above can be practiced without having to pay a dime!

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This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.