* Stretching exercises are not included in this list!

Cardio Exercises Without Equipment

Reverse Sliding Lunge

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Hamstrings
auxiliary muscles:Calves
required:Towel
optional:Dumbbells (2), Kettlebells (2), Backpack
level:Normal
type:Strength, Cardio
More exercise details

Sumo Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Adductors, Glutes
auxiliary muscles:Lower Back, Abductors
required:Nothing
level:Normal
type:Strength, Cardio
More exercise details

Deck Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Glutes, Quadriceps, Hamstrings
auxiliary muscles:Adductors, Obliques, Lower Back
required:Nothing
optional:Backpack, Dumbbell, Fitness Mat, Kettlebell
level:Normal
type:Strength, Cardio
More exercise details

Reverse Lunge

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps
auxiliary muscles:Hamstrings, Calves, Adductors, Abductors
required:Nothing
optional:Medicin Ball, Kettlebells (2), Dumbbell, Backpack, Dumbbells (2), Kettlebell
level:Normal
type:Strength, Cardio
More exercise details

Plank With Leg Sweep / Rotational Mountain Climber

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Glutes, Obliques
auxiliary muscles:Adductors, Lower Back, Abductors, Trapezius, Hamstrings
required:Nothing
optional:Weight Cuffs, Bench, Seat, Exercise Ball
level:Normal
type:Strength, Cardio
More exercise details

Static Runner

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Shins, Glutes
auxiliary muscles:Lower Back, Rectus Abdominis, Adductors, Abductors
required:Nothing
optional:Weight Cuffs
level:Easy
type:Cardio
More exercise details

Duck Unders

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Glutes, Quadriceps, Adductors
auxiliary muscles:Lower Back, Hamstrings, Abductors
required:Nothing
optional:Seat, Broomstick
level:Easy
type:Strength, Cardio
More exercise details

180 Jump Squat

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hamstrings, Calves, Glutes, Quadriceps
auxiliary muscles:Rectus Abdominis, Adductors, Obliques, Abductors, Lower Back
required:Nothing
optional:Kettlebells (2), Weight Cuffs, Kettlebell, Dumbbell, Dumbbells (2)
level:Normal
type:Strength, Plyometrics, Cardio
More exercise details

Side Mountain Climbers

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Glutes, Rectus Abdominis, Obliques
auxiliary muscles:Triceps, Lower Back
required:Nothing
optional:Seat, Bench, Stool
level:Hard
type:Strength, Plyometrics, Cardio
More exercise details

Prisoner Squat

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps
auxiliary muscles:Hamstrings, Glutes
required:Nothing
optional:Backpack
level:Normal
type:Strength, Cardio
More exercise details