4 cardio exercises without equipment

When it comes to cardio, many people often think that they need a treadmill, a bicycle, etc. However, the exercise is actually not so complicated. The site’s fitness expert Eat This Not That guide 4 exercises to help Improve heart health without any tools or equipment.

1. Walking

Walking is the most basic movement that we can do, anytime and anywhere. If you are sedentary or not used to doing any activity sports Anyway, you just need to start by walking slowly and gradually increase the speed. A goal of about 20 – 30 minutes is just right to start with.

2. Jogging

Running is another basic movement pattern. If you want to build endurance, start by training jogging habit. What you can do as a beginner is jog, aim to run 0.5 or 1 km, then walk, maintain steady breathing and repeat. If you have more health conditions, run longer, focusing on improving speed and distance each week.

3. Weight training

If you don’t have time or the living environment is not suitable for walking or jogging, you can just do bodyweight movements instead. With exercise Hey, you don’t even have to leave the house. Set a timer for 10 minutes and perform each of the following movements for 30 – 45 seconds, resting for 15 seconds between movements:

High Knees: Keeping your torso upright with abs tight, start to bend one knee up on your hip, lower your leg, do the same with the other leg, and so on repeat (photo 1).

Butt Kicks: Kicking heels towards the buttocks, combined with hand strokes like jogging (photo 2).

A-Skips: Perform the movement by making a fist with one hand, lifting the knee of the leg opposite the handle and performing small jumps in place. Try to make sure to land gently and repeat on the other side (3 . photo).

4. Dance practice

A fun way to get a cardio workout without any equipment is to take dance classes. In fact, dancing can burn a lot of calories, increase muscle strength, and make the body more toned.

Whether you choose salsa, zumba, hip hop, dance sport or something else, dancing is always a great exercise. You will constantly move to the beat of the music and be able to perform with others. Find a dance studio and start experimenting to benefit many health.