Easy Cardio Workouts you can do without going to the Gym

Getting into shape does not require a gym membership, despite what you may have heard. Gyms would like you to think that you have to sweat in a group setting to reach your weight loss goals, but that is simply not true. Not to knock down gyms. They are great motivation for a lot of people as well as nice escape full of all of the workout equipment that you could ever want. That said, a lot of people are also intimidated by the gym, especially if you do not feel comfortable with your body. You may feel like people are scrutinizing you or judging your or even mentally correcting your form.

Do not despair, there are plenty of workouts that you can try at home to help you tone up and get moving.

You may be thinking that doing a cardio workout without a machine is tricky, but that is not true. Try alternating the cardio workouts every minute to get a serious burn.

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  1. Butt Kicks: Running in place, you try to literally kick your own butt. Make sure you alternate your arms with your legs. You should feel this in your quads and hips.
  2. High Knees: The opposite of butt kicks, with high knees you bring your knees up like a table top in front of you. This one works your butt and core.
  1. Sumo Squat Jumps: Standing with your feet apart, turn your toes to a comfortable 45 degree angle. Keep your shoulders over your hips awhile you reach your arms straight down, bending your knees to a 90 degree angle. Then pop back up to a hop and repeat. It definitely burns the calories. You will work your butt, core, and quads.
  2. Burpees: My arch-nemesis workout. The burpee is a complete body workout and when it is done well, it will leave you sweaty and your muscles will be left burning. You begin by placing your hands on the floor, kicking your feet behind you into a plank, lowering for a pushup, then jumping your feet back to your hands and jumping into the air. Intense, but also extremely effective. If this move proves to be too challenging to start with, you can skip the pushup until you get the hang of it. This will burn your abs, your core, your arms, and your legs all at the same time, maximizing your time and all that can be done in a relatively small area.


  1. Mountain Climbers: I have to admit that I am not particularly fond of doing the mountain climbers because of how hard they make my arms work, but that does not make them any less effective. You begin in a high plank position and run your legs as if you are literally running up a mountain. It is pretty much running with your hands on the ground. It will burn both your arms and legs all while giving you a cardiovascular burn that you need.
  2. Vertical Mountain Climbers: In order to pull this one off, it is pretty much just high knees with alternating arms. It is like you are a puppet and the strings are pulling you upward. The workout will get you sweating while working your legs, butt, as well as your core.
  3. Jumping Jacks: Let us get back to old faithful. If you were never forced to do jumping jacks in gym class, then you were seriously spared. You do them by jumping your legs apart while shooting your arms into the air at the same time. It will work your legs as well as get your heart rate up.


Try any combination of these over the course of 20 to 30 minutes and you will find that you are achieving the ideal burn as well as getting a solid workout in.