One physical activity you should do regularly is cardio. Consistent aerobic exercise is the name of the game, because it can help improve your heart healthBurn calories, Y increase your resistance. And the best part is, you don’t even need an expensive machine or gym membership to crush your cardio goals and burn fat fast.
It’s no secret that the first thing that comes to mind for many people when it comes to ways to do cardio is to hop on a treadmill, elliptical, or stationary bike. If you don’t have exercise equipment available, this may discourage you from increasing your cardio. But believe it or not, you can get into a big cardio workout without any equipment. All you need is your body weight, and voila!
If you’re not sure where to start, we’ve got you covered. Here are four exercises and cardio activities you can do to burn fat fast without any equipment. And then take a look The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Walking is the most basic movement we can do. If you’re sedentary or not used to doing any type of cardiovascular activity, simply start by walking briskly.
Find a scenic route in your neighborhood, or you can even head to a park and start walking at a brisk but sustainable pace. Try 20 to 30 minutes to start.
Related: These Running Workouts Will Burn Fat Faster, Says One Trainer
Running is another fairly basic movement pattern. If you want to improve your aerobic base and increase your endurance, start including running in your routine.
What you can do if you’re a beginner is build up to a jog, aiming for ¼ or ½ mile, walk, catch your breath and repeat. However, if you’re a little more fit, start with mile runs and focus on improving your pace, speed, and distance each week.
If you don’t have time, or your environment doesn’t allow you to walk or run, you can simply do a bodyweight circuit. (You don’t even need to leave your house for this one!) Here’s a simple routine you can do. Set a timer for 10 minutes and do each of the following moves for 30-45 seconds, resting 15 seconds in between:
high knees
Keeping your torso upright with your core engaged, begin to drive your knees up above your hips, side to side.
butt kickers
With your hands at your sides, begin kicking your heels toward your butt, flexing your hamstrings with each rep.
jumps to
Perform the move by taking one of your hands and the opposite knee and launching them up into a mini jump. Make sure you land soft and repeat on the other side.
Related: “Retro Running” will be your new favorite way to run
A fun way to get cardio without any equipment is through dance classes. (In fact, dancing can burn a lot of caloriesimprove your muscle strength and get your muscles looking good and toned!)
Whether you choose salsa, zumba, hip hop, or something else, dancing is great exercise. You will constantly move to the rhythm of the music and you will also be able to enjoy it with others. Find a dance studio in your area or an online class and get going.
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