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How To Get a Great Cardio Workout Without A Machine!

IntoFit | April 7th, 2009 | Workouts - Cardio | 6 Comments »

Don’t have a treadmill, bike or elliptical at home? No worries! You can still get your cardiovascular in! In fact, even if you do have one of these machines at home- why not switch it up and try this sequence instead!

  • 1 minute Runners Start
Pretend you’re about to take off in the 100 meter dash. Come into your starting position, touch your hands to the ground if you can- if not just bring them below your knee. Then bring your back foot to meet your front foot and stand up tall reaching your hands to the sky. Switch legs!


  • 1 minute Speed Skater

Hop onto your right foot (keeping your feet pointed forward the whole time) and reach down towards the ground with your right hand. Then take a big leap onto your left foot reaching down to the ground with your left hand. Repeat! Make sure to keep your weight behind you and in your heels as opposed to in-front of you and in your toes.

1 minute Square Dance
Pretend you’re standing on a Tic-tac-toe game. With your hands on your hips and your feet together jump forward to the next square. Then jump back. Then jump to the right. Then back. Then jump to the left. Then back. Lastly jump backwards and then jump back to your center  imaginary square. Repeat!

1 minute Toe Taps
You can do this on a stair or anything in your house that is at least 3 or 4 inches off the ground. Moving quickly, tap your right foot then your left on the top of the step. You should feel like your are hoping between your right and your left.


1 minute Push Ups
Either on your knees or on your feet- give me as many push ups as you can in 1 minute. If you can’t do a minute straight, that’s o.k! Do ten, take a few seconds to recover, then do another six and take another break. But always try to get at least two or three more in before the minute is up!

  • Rest for 1 minute
  • Repeat 3 more times!


* 7692 Steps.

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6 Responses to “How To Get a Great Cardio Workout Without A Machine!”

  1. Weekly Exercise Plan – Circuit Three « IntoFitness says:
    August 30, 2009 at 12:08 pm

    [...] on and do it. CLICK ON THE EXERCISE NAME TO GET A DESCRIPTION OF THE EXERCISE Warm Up 2 Minutes Runners Start 15 Shooting Hoops 2 Minutes Speed [...]

  2. liverdetoxdiet says:
    October 1, 2009 at 3:05 am

    i do a lot of Cardio workout routines in the morning. it helped me lose body fat and keeps me fit. jogging is an example of a simple cardio workout.

  3. IntoFit says:
    October 1, 2009 at 4:53 pm

    Thanks for the comment!

  4. Top 10 Cardio Workouts « IntoFitness says:
    October 27, 2009 at 10:52 pm

    [...] Body weight exercises like: shooting hoops, push ups, burpies, mountain climbers, step ups, runners start and speed skater…to name a [...]

  5. Top 10 Fitness Tips That Really Work! « IntoFitness says:
    January 8, 2010 at 1:52 am

    [...] a great way to get your heart rate up and build strength at the same time. Things like squat jumps, runners starts, side skater , toe taps , square dance and bur-pies are all great [...]

  6. IntoFitness » Blog Archive » 8 Exercises For Balance and Stability says:
    June 30, 2010 at 3:19 pm

    [...] Heart pumping balance exercise where you have to keep yourself standing as hop. [...]

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