Unfortunately, when the gyms are closed and you don’t just want to sit and gain weight there are quite a few workouts that you can do. They are all cardio-focused, with a bit of resistance training mixed in to burn that fat easily. The result of this is an extremely effective cardio workout you can do without a gym membership.
No cardio compilation would be complete without burpees. Burpees challenge every part of your body and also it sends your heart rate soaring in no time. All this adds up to an exercise that, according to PopSugar it burns about 10 calories per minute. This is assuming you’re doing between 10 and 20 repetitions every minute, so you can torch even more by upping the pace. Just make sure you don’t let your form suffer.
2. Running stairs
A lot of people run for fitness but very few of them think to take it to the stairs. It seems like a small change, but it has a huge impact on the intensity of your workout. According to Livestrong, a 160-pound person can blast nearly 300 calories in just 10 minutes of running stairs. On a practical level, this exercise can also help avoid injury. Running stairs can also strengthen areas that often get neglected while running on flat ground.
3. Mountain climbing
Mountain climbers might win the award for most travel-friendly exercise because they require no equipment and take up hardly any space. On the flip side, they also deserve some recognition for being super challenging. a person who weighs around 150-pounds can expect to burn up to 30 calories after three sets of 40 repetitions. You can very simply incorporate any of the other movements to create a full workout, or easily go for as many sets as you wish.
4. Jump rope double-unders
There are tons of benefits of jumping rope, so it’s no surprise there’s a variation of the basic exercise on this list. Double-unders are particularly effective because you have to complete two full rope rotations between every jump, which means your body has to work even harder. Chron reports just 10 minutes of double-unders can burn 150 calories for a 150-pound person. That being said, the story also says it’ll likely take some time before you’re conditioned enough to last for more than a few minutes.
5. Jump lunges
If you thought basic lunges were hard, you’ve never tried jump lunges before. This plyometric exercise strengthens all the same muscles, but it’ll also get your heart pounding in no time. To get started, simply lunge forward on your left leg as you bring your right arm forward and left arm back, elbows bent at 90-degree angles. From the lunge, jump straight into the air as you switch your arm and leg positions, then land with the opposite arm and leg in front. you’ll burn up to 12 calories for every minute, so you can really get an amazing workout in a tiny amount of time.
6. Jump squats
Like with jump lunges, jump squats add a cardio element to a basic strengthening move. You will have to perform a bodyweight squat while your arms are straight out in front of you or just bent with your hands behind your ears. At the bottom of the squat, jump as high as you can, land with your knees slightly bent, then immediately sink into your next squat.
7. Crab plank
Like other exercises that are on this list, no workout routine can be called a routine without a couple of planks in the mix. And while the plank on its own doesn’t sound like legit cardio, add some movement to this core-boosting exercise and you have a workout staple you can use just about anywhere. You’ll need enough room to hold a plank position and be able to walk yourself to one side with your hands and feet. the benefits that come from doing a plank are intensified when adding the side-to-side crab-walking movement to it.
8. Bicycle crunches
Crunches are a very misunderstood exercise in that they are very easy to get wrong. But when done properly, and with the amount of movement that a bicycle crunch requires, you can burn some serious calories. But just strictly doing bicycle crunches won’t result in weight loss. On the plus side, bicycle crunches are one of the most effective exercises for strengthening your ab muscles. Mixing 10 to 12 reps with any one of the other space-friendly exercises that we have on this list will help you achieve a good cardio workout — no matter where you are.
9. Jumping jacks
This old warm-up exercise is a super effective form of cardio. The main benefit of doing jumping jacks is that it shoots up your heart rate. You also breathe more deeply while jumping, which delivers more oxygen to your bloodstream and finally to your muscles, also you more burn fat at a rapid rate, which in turn promoting weight loss. Do as many jumping jacks as possible for 10 seconds then rest for 10 seconds and then repeat the same routine for 20 seconds and 30 seconds.
10. Speed skater lunge
We love the speed skater lunge, and for very good reason. This exercise is as intense as it sounds — and it’s better cardio than you think. This exercise is an excellent fat burner and also a booster for the metabolism in addition to working the gluteal muscles, legs, and postural assisters in a way that very few exercises can