7 Cardio Exercises with Zero Running

A little cardio and a lot of lower-body work will give your booty a lift and tone your gams in minutes. Try to see if you can do 20 reps of each exercise for 3 sets.

I know you can do it!

Best of all, every single one of these movements can be done at home, or from your office, and only require you use your own body weight and a jump rope. The purpose of these exercises are to provide the “busy, always on-the-go”, working professional with weekly exercises that are both challenging, and effective.

The following exercises involve using your bodyweight and a jump rope, that’s it. These movements can be scaled from moderate to difficult depending on your skill level.

Have fun, and get moving!

Jumping Jacks:

SET UP:
– Start by standing with your feet together.

EXECUTION:
– In one motion, jump your feet out to the side and raise your arms above your head.
– Immediately reverse the motion by jumping back to the starting position.
– Repeat for the recommended amount of repetitions.
*To complete the routine, do 20 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

Jumping Rope:

SET UP:
– Start with your hands in the “ready” position. Grip the jump rope handles loosely with your fingers, not your palms.
– Practice a toe catch.

EXECUTION:
– Place the rope behind you and turn the jump rope over your head.
– Pretend jump.
– Practice timing.
– Try the real thing.
*To complete the routine, do 20 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

Burpee (straight leg):

SET UP:
– Begin in a standing position.

EXECUTION:
– Drop into a squat position with your hands on the ground. (count 1)
– Kick your feet back into a plank position, while keeping your arms extended. (count 2)
– Immediately return your feet to the plank position. (count 3)
– Stand up from the plank position (count 4)
Variations: A regular burpee is done coming in and out of a squat position, but I modified this a bit to hit the core as well.
*To complete the routine, do 20 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

Squat Jump:

SET UP:
– Stand with your feet shoulder-width apart, arms hanging at your sides.
– Swinging your arms will give you momentum so you can catch more air.

EXECUTION:
– Squat down until your knees are bent about 90 degrees.
– Immediately swing your arms overhead and jump upward as high as you can.
– As you land, gently bend your knees and sink back down into the squat position. That’s 1 rep.
*To complete the routine, do 20 reps of each exercise before moving onto the next. Do 2 sets, then walk away knowing you look hot AH.

Modified Push-up:

SET UP:
– Lower your body until your chest nearly touches the floor.
– If you need to modify, get on your knees to complete the movement.

EXECUTION:
– As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move.
– Pause, then push back to the starting position as quickly as possible.
*To complete the routine, do 20 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

Superman:

SET UP:
– Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds.

EXECUTION:
– Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement.
Note: When holding the contracted position, you should look like superman when he is flying.
*To complete the routine, do 20 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

Mountain Climbers:

SET UP:
– Begin in a pushup position, with your weight supported by your hands and toes.
– Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.

EXECUTION:
– Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
– Repeat in an alternating fashion.
*To complete the routine, do 20 reps of each exercise before moving onto the next. Do 3 sets, then walk away knowing you look hot AH.

If you enjoyed these exercises, please share with a friend or colleague. Sharing knowledge and tools with others is strong. Keeping it all to yourself is weak. Share what you know to help others.
STAY STRONG!

2017-12-21T03:17:43+00:00Fitness|4 Comments

4 Comments

  1. feedback4brfactory.com September 24, 2017 at 9:12 pm - Reply

    World Heart Day on the h we ll be giving you a running-free cardio workout every week to keep those tickers healthy.

    • admin September 28, 2017 at 7:28 am - Reply

      Wonderful! Thank you for sharing your thoughts. You gave me a great idea and I will be re-posting this and sending out to my tribe to promote World Heart Day. Thank you! Let me know if you would like to feature my workout on your site.

  2. Dannielle Mcshaw October 23, 2017 at 7:56 am - Reply

    Can I just say what a relief to find someone who actually knows what theyre talking about on the internet. You definitely know how to bring an issue to light and make it important. More people need to read this and understand this side of the story. I cant believe youre not more popular because you definitely have the gift.

    • admin November 17, 2017 at 4:33 pm - Reply

      Thank you, Dannielle! This is great to hear!

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