* Stretching exercises are not included in this list!

Cardio Exercises Without Equipment

Jump, One-Legged

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Quadriceps, Hamstrings, Calves, Glutes
auxiliary muscles:Shins
required:Nothing
optional:Weight Cuffs
level:Normal
type:Plyometrics, Cardio
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Plank With Leg Sweep / Rotational Mountain Climber

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

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Rectus Abdominis, Obliques
auxiliary muscles:Quadriceps
required:Nothing
optional:Weight Cuffs, Fitness Mat
level:Normal
type:Strength, Cardio
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Static Runner

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

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

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

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

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

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Calves, Glutes, Quadriceps, Hamstrings, Adductors
auxiliary muscles:Shins, Lower Back, Rectus Abdominis, Obliques, Abductors
required:Nothing
optional:Weight Cuffs
level:Easy
type:Plyometrics, Cardio
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Dancing Crab

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Deltoids, Rectus Abdominis, Obliques, Hamstrings, Glutes
auxiliary muscles:Triceps, Trapezius, Lower Back, Adductors, Abductors
required:Nothing
optional:Weight Cuffs
level:Hard
type:Strength, Cardio
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