What kind of cardio exercises can be performed without a gym or fitness equipment?

Question

For a healthy heart, I've got myself into a habit of stopping by the gym after work and using the fitness equipment (treadmill, stair machine, etc.) or using the stationary bike I have at home.

However, I'll have a vacation in the future where I'll be in a foreign city for a few weeks. I won't have access to a gym or fitness equipment. I can take a pair of running shoes, but I don't think I'd like to run in a foreign city, and I'm not much of a runner.

So, aside from running, what other kinds of cardio exercise could I do while on vacation, say, from the comfort of a hotel room? I know sit-ups are easy but could those be considered a cardio exercise?

Answer 1

Because your legs are the biggest muscle groups in your body and have the greatest potential for burning calories, you need to find a exercise that primarily involves them. Walking lunges would be a good one, doesn't require much space. Although, if you're planning on doing a lot of walking I would avoid this as you can get quite sore from DOMS.

If I were in your situation, I would take a pilates DVD with me and do it. It's amazing how much you work at even a simple pilates workout.

Answer 2

There are countless possibilities that use no/minimal equipment:

• Jogging, sprinting, intervals, etc
• Stair climbing
• Jump rope
• Burpees (this one will surprise you: try to get through 50 as fast as you can)
• Tuck jumps
• Squat jumps
• Shadow boxing
• Power yoga
• Best of all: any timed circuit/interval workout. check out the Crossfit Bodyweight Workouts PDF for a great list.

Answer 3

I can recommend one exercise which doesn't need much space and will work out all your muscles:

• Wikipedia - Burpee (exercise)

The burpee will burn the most calories in a short time, since you have to move your center of body mass from the ground up to the maximum high you can reach by jumping. Try to do 10 in a row and you will feel this is a tough exercise. Try to do 100 and you will also feel this is a great cardio exercise which will make you sweat in no time. If that is still not enough for you do burpees with a weight vest. I've never made an exercise at home that was more challenging.

Answer 4

I would suggest that you do a bit of research (Google) before you go on your trip. You will be surprised how many cities have gyms. I have found gyms in cities like Bangkok, Cape Town, Amsterdam you name it! Also check with your hotel to see if it has a gym.

Remember that if you're going hotel chances are it will have a gym or at least a swimming pool. Swimming is a great cadio. workout and has no impact on your joints.

Or buy yourself a skipping rope - this you can do in your hotel room.

If the hotel doesn't have a swimming pool you can also swim in the sea. If you're going somewhere like Greece, there are hardly any waves, so its great for swimming!

Answer 5

Try out Bikram yoga :) It is so much cardio that for the same amount you would have broken knees from the threadmill!

Answer 6

In my opinion go for HIIT it's the ultimate workout, also go for a sprint where you sprint 100-200 meters with full intensity, then slow down and walk for 15 seconds then repeat it 30 times :P