Kill cardio without equipment

Kill cardio without equipment


Kill cardio without equipment

Endless running on the treadmill will not take you where you want to be. I am old school so I rarely use equipment when it comes to burning some real calories. Treadmill is fine for a little warm up and blood circulation throughout the body. Moreover equipments put you in unnatural positions to train. Go for high intensity interval training instead of steady workout. They burn hell amount of calories in no time. High-intensity interval training (HIIT) is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and strength, improved metabolism, and improved fat burning.

Hit the bulls-eye fitativs with these cardio workouts without any equipment.

  • Mountain climbers

If you have an access to a real mountain start climbing but in case you don’t do mountain climbers on the floor. It’s a plyometric move that works magic on your whole body. It looks simple but it’s more than what you see. It kills you. You will be sweating like a pig after the first set itself.


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  • Heavy rope jumping jacks

These are regular jumping jacks but with heavy ropes in each hand. With this move your cardio definitely takes a leap along with training your shoulder and middle back muscle. Do 2-3 sets of 10-12 reps.


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  • Burpees

Burpees are the king of high intensity workout. It is over 40 yrs old an exercise. This one scares me a bit but still I try my best to keep up with it. This will work on every body part. It’s a combination of squat and plank. It’s super effective.  Start with 2-3 sets of 7-10 reps.



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  • Boxing

Nothing can burn fat faster than a consistent boxing regime. It improves body composition, improves eye-hand coordination, decreases stress, and keeps you active. Kickboxing is another way for women to actively involve into boxing.


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Compound exercise

Another way to hit cardio is to do some compound exercises. Compound exercises make most muscle and along with muscle it builds strength making you even stronger. Compound workouts are brutal. It works on a lot of muscles together. Compound exercises utilize multiple joints with free weights. This means maximal muscle recruitment, high nervous system activation, and more of a stimulus for growth. I’m a big fan of the less is more approach – but not less is easier. Start browsing and you will find a number of compound moves. I am going to state one compound movement that will blow your mind and body away.

This movement is a combination of mountain climbers, pushups and V-ups. Mountain climbers as explained above are the best form of cardio that will burn immense amount of calories. Pushups on the other hand work your upper body majorly focusing on chest and arms. V-ups are an abdominal exercise that will leave your abs burning at the end of the day.

Start with MOUNTAIN CLIMBERS followed by PUSH-UPS ending with V-UPS.

  • Mountain Climbers: As Explained Above.
  • Push-ups: Know more about pushups here .

V-ups: It’s a super effective Abs exercise. It works on all upper and lower abs. Abdominal V-Ups is expert level move. It has a high degree of difficulty and coordination is the key to perform it correctly. Make sure to do a thorough stretch of your lower back and leg muscles before e you try to do abdominal V-Ups. It is also a good idea to do some standard crunches to warm up your abdominal muscles.


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The idea is to perform these three exercises in a row one after another without any breaks. Do 4-5 rounds of this circuit. Perform:

  • 15 reps of mountain climbers on each side
  • 10-12 reps of pushups
  • 15-20 reps of V-ups

It’s a very tedious circuit to perform but is definitely worth a shot. Your mind would want to quit hundred times before finishing all the four rounds, but it’s not your body but your mind that you have to convince. Perform all 4 rounds without stopping.

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