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The No-Equipment Cardio Workout

Cardio Anytime, Anywhere

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No gym in your hotel? Run get rained out? No problem! This workout makes squeezing in a cardio session easy to do anytime, anywhere with no equipment—indoors or out.

How it works: Up to four days a week, do 1 set of each exercise back to back, with little to no rest between moves. After you finish the entire circuit, rest 45 to 60 seconds, and then repeat the whole thing 2 more times (3 circuits total).

You'll need: Nothing!

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Plank Squat Hops

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Reps: 20

Begin in a straight-arm plank, with feet together and abs braced in tight. Bend knees and quickly jump legs forward, landing in a deep squat with toes just outside of hands. Immediately jump back out to plank position. Do 20 reps as quickly as possible.

Too tough? Try this move with hands on a sturdy chair or low box to make it easier to jump in and out of the squat position.

Caricoa Corner Drill

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Reps: 10

Stand with feet hip width, knees slightly bent, and arms by sides. Push off right foot and quickly cross right leg in front of left, turning right hip forward and kicking left heel up behind body. Quickly step left foot back down and then right, returning to start position. Immediately repeat on the opposite side, allowing arms to swing naturally during the movement. That's one rep. Do 10 reps as fast as possible.

Figure-8 Lunges

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Reps: 20

Stand with feet together, arms by sides. Step right leg back into a lunge and sweep arms down and across left hip. Quickly step right foot back next to left foot, swinging arms up to the right, then reverse to the other side (arms should make a figure eight pattern). That's one rep. Do 20 reps as fast as possible.

Make it more challenging by doing power lunges, pushing off both legs and jumping up as arms and legs switch.

Jack In and Out

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Reps: 20

With feet wide, lower into a deep squat and extend arms out to the sides of shoulders, palms facing up. Jump up out of squat, bringing feet together and clapping hands overhead. That's one rep. Do 20 reps as fast as possible.

Traveling Climber

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Reps: 10

Begin in a full plank position. Perform a traditional mountain climber by quickly alternating knees into chest, and then begin to 'run' feet about 45 degrees to the right. Run back to center, and then travel 45 degrees to the left. That's one rep. Do 10 reps as fast as possible.

Jumping Pushups

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Reps: 10

Begin in a modified pushup position, with hands wider than shoulder width, knees bent, and toes pointed on the floor. Lower into a pushup until chest lightly taps the ground. Quickly 'jump' off hands and push hips back to heels (almost into child's pose) reaching arms out. That's one rep. Do 10 reps as fast as possible.

Photo credit: Vanessa Rogers Photography


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