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cardio: No more gym jam

By Gargi Khare

Here are seven really quick, equipment-free cardio exercises to do from home to change your fitness game

While all gyms were shut due to the pandemic, fitness enthusiasts looked for alternate spaces and replacements for equipment. While some used household items and some switched to yoga, many discovered cardio — the perfect way to exercise at home. Although most restrictions have been lifted if you’re not comfortable working out outside yet, these seven cardio exercises will be perfect to help you keep away from gym.

Cardio workout

Cardio makes the heart more capable and efficient to move more oxygen-carrying blood with every beat. The lungs regulate more intake of oxygen and the muscles become more capable of using oxygen. While performing cardio, the heart and breathing rates increase.


Cardio helps boost mood and reduce stress, and anxiety levels. It also reduces the risk of depression and helps maintain a good sleeping cycle.

Many struggle to lose weight. A combination of cardio and a healthy diet will help to lose stubborn fat, tone muscles and improve posture.

Cardio workout sessions help to increase bone density and maintain good joint health.

Types of cardio exercises Burpees

Burpees can be hard but 10 minutes of this exercise can burn more than 100 calories. It doesn’t require too much space or a wide range of equipment. It’ll also work most of your muscle groups and help you maintain mobility, posture and balance.

Rope it in

Most people have been familiar with jumping ropes since their childhood. It is a great way to build endurance and burns almost 200 to 300 calories within 15 minutes. It also helps to improve mind and body coordination, and challenges one’s cardiovascular capacities. It also promotes better bone density.

Practice planks

Plank jacks are a combination of cardio and core strengthening training. They help boost the strength and conditioning of upper and lower body muscles, and help with fat burning. They can help to reduce the risk of heart problems, prevent back pain and lower back injuries.

Try mountain climbers

This is another exercise that doesn’t need any specific gear or space and yet is very effective. Mountain climbers come with multiple benefits for everyone. It is easy to modify as per requirements and is extremely efficient. It can be proven as versatile as well. For instance, it can be the main part of the workout or can be performed during the warm-up or cool-down. This has to be one of the greatest compound exercises as it engages not only the core but shoulder, back, obliques and legs!

Jump, up, up, up

Jumping jack hits like nostalgia when you are jumping and running around as a kid. This exercise is fun and involves your whole body working. The most interesting benefit of this exercise is that it reduces stress and increases stamina. Cardio activity is known for losing fat and this one does that pretty well. By doing 3-4 sets of 40-50 reps, you will love how you will sweat it off and be amazed at the results. Jumping jacks will aid your coordination as it includes movement of limbs and it helps in toning calves and hip adductors and abductors!

Squat and jump

Squats have always been a favourite exercise for most of us. Whether you want to give your booty a boost or become a fast runner or lose your belly fat. Squats do it all however what if it is combined with a jump? It makes it more efficient and makes you work for the body and fitness you desire. By practising this aerobic exercise, you not only are building muscles but also toning your abs, butt and legs. It also improves your sports performance and circulation. In addition to all these benefits, it also helps you with your balance and mobility.


Until now, not a large portion of the population knew about HIIT workouts. This is one of the most effective workouts within a short time. HIIT is also known as High-Intensity Interval Training, has the biggest advantage as it promotes maximum health benefits.

HIIT includes short routines of high-intensity exercises with comparatively low-intensity recovery periods. It burns a lot of calories and your metabolism is high after the exercise even after hours. HIIT can improve oxygen consumption and reduce heart rate along with blood pressure. If you haven’t given HIIT workouts a try yet, this would be a perfect time.