19 Effective Cardio Exercises for a Gym-Free Workout

1. 19 Effective Cardio Exercises for a Gym-Free Workout

3. These cardio exercises are an efficient way to boost the intensity of your workouts. Add a few to the end of your regular cardio workout, or incorporate them into a circuit training workout to add intensity and mix things up.

4. FroggyJumps Froggy jumps are a high-intensity move and a great way to get your heart rate up in a short time. This advanced exercise will build lower body power and cardio endurance while helping you burn more calories. • With feet about hip-width apart, squat low enough that you can put your hands on the floor in front of you. • In an explosive movement, jump up, using your glutes, quads, and hamstrings to generate power.

5. As you jump, tap your heels together and take the hands behind your head or up in the air. • Land with bent knees to protect the joints and go back into your squat to prepare for the next jump. • Repeat 10 to 20 froggy jumps. Rest and repeat if desired.

6. Burpees Burpees are an exercise some of us may remember vividly from high school gym​ class. This tough exercise is so memorable because it works the entire body and gets the heart rate up in a very short period of time. The move is simple but very challenging on the heart, lungs, and the body. Add it to your regular cardio workouts to boost intensity and to work on your power, agility, and endurance.

7. Stand with feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you. • In an explosive movement, jump the feet out behind you so that you're in a push-up position, on your hands and toes with your body in a straight line. • Do a push-up on your toes or knees (this is optional and adds quite a bit of intensity).

8. Mountain Climbers Mountain climbers are an advanced, high intensity exercise that will get your heart rate up and add intensity to your workouts. This move will build leg endurance and help you work on agility as well, making it a great overall exercise. If you've never tried this move, take your time and ease into it with slow reps. If you feel discomfort or pain, avoid this exercise. You'll need lots of core strength for this move, as well as upper body endurance.

9. Begin in a push-up position on your hands and toes, back flat, and abs engaged. • Bring your right knee in towards the chest, resting the foot on the floor. • Jump up and switch feet in the air, bringing the left foot in and the right foot back. • Continue alternating the feet as fast as you safely can for 30 to 60 seconds.

10. Squat Jumps Squat jumps are a great way to add intensity to your workouts and really raise the heart rate. Add them at the end of your regular cardio workout for an added boost or do them a few times during your workout whenever you want to add intensity or mix things up. This is an advanced exercise that is high impact, so protect your joints by landing with soft knees. If the impact is too much, do the move without jumping. If you've never tried this move, take your time and ease into it with small jumps. If you feel discomfort or pain, avoid this exercise.

11. Begin with feet about hip-distance apart and engage the core. • Squat as low as possible, touching the floor with your fingertips if you can. Make sure you send the hips back to avoid putting too much pressure on the knees. • Jump up as high as you can, sweeping your arms overhead. • Land with soft knees back into your squat and repeat for 30 to 60 seconds.