A Hike Can Do More Than an Hour at the Gym
We've all signed up for a gym membership only to never go and waste our money. Forget forking out fifty bucks a month, and instead try certain cardio workouts, like jogging or dancing, that can deliver even better results and are a lot more fun. Here are 20 cardio workouts that don't require a gym membership.
1. Brisk Walking
A brisk walk a few times a week is arguably the most accessible cardio workout and perfect for beginners. Choose a route you enjoy and that you find peaceful, and adjust your pace to increase intensity as you wish. Try adding hills and intervals to burn more calories.
2. Jogging
Jogging is an effective form of cardio, and all you need is a good pair of shoes. Jogging supports heart health, improves lung capacity, and you can burn calories rather quickly.
3. Jump Rope
Jump rope is an intense cardio workout, and you only need a small space and a jump rope. Spending 10 minutes jumping rope is roughly the equivalent of 30 minutes of jogging. The cardiovascular benefit is enormous, and it's a good workout for beginners. You can incorporate footwork variations as you become more comfortable.
4. Hiking
A combo of cardio and leg-strengthening climbs, hiking is an ideal outdoor workout and something the gym can't offer. Increase your trail difficulty as you go and look for steep ascents if possible. Uneven terrain can also be very challenging, which makes for a better cardio workout.
5. Cycling
Whether it's outdoor or stationary at home, cycling is a joint-friendly cardio workout. It's great for your leg muscles and glutes, and all you have to do is bike around your neighborhood or through a scenic route. Even the most casual cycling can improve cardio fitness. Increase your speed and use hills to intensify the workout to get more out of it.
6. Dancing
Dancing is so much fun that you often forget what a great workout it is. Forget boring fitness classes at a gym, and instead take dancing lessons or go out for a night of dancing with friends. Try hip-hop, Zumba, salsa, or Afrobeat to see which one is right for you.
7. Stair Climbing
Climbing stairs might sound boring, but it's free and an effective cardio workout. You will increase your heart rate and work your quads, glutes, hamstrings, and calves. Climb stairs at home, around the city, in a park, or at work instead of taking the elevator.
8. High Intensity Interval Training (HIIT)
HIIT is short bursts of intense exercise followed by brief periods of rest. It's a great form of cardio and can burn fat long after the workout ends.
9. Kickboxing
Kickboxing is an intense cardio workout that can also improve agility, coordination, and strength. You can find online routines that use punching, kicking, and knee striking.
10. Swimming
Swimming in a lake, at the beach, or in a free public pool lets you enjoy a full-body cardio workout that's low-impact and won't place stress on your joints. It also strengthens your heart, major muscle groups, and lungs.
11. Skating
Ice, inline, or roller skating is a low-impact cardio workout that can burn calories and help you improve your balance and leg strength. Skating is a more intense workout than walking and is a fun alternative to traditional cardio workouts that are often found at the gym.
12. Rowing
You can kayak or canoe to experience a calorie-burning workout that is challenging to the upper body and core. All you need is a river or lake, and the rhythmic motion can be calming.
13. Bodyweight Circuits
Bodyweight circuits offer a mix of squats, lunges, planks, push-ups, and mountain climbing. The rapid sequence can increase your heart rate, and you can build some muscular endurance. Best of all, you can tailor your circuit to your fitness level and goals.
U.S. Air Force photo by Yasuo Osakabe on Wikimedia
14. Shadowboxing
This cardio workout involves punching and movement patterns, but there's no bag or opponent. It helps you burn calories and improve your footwork, speed, and agility. All you need is some space to perform the workout, and it can be quite empowering.
15. Power Yoga
Power yoga is more intense than regular yoga, and it can improve your flexibility while still being relaxing. Furthermore, it's an effective cardio workout that is challenging.
16. Trail Running
Trail running is a strong cardio workout that combines obstacles like hills and uneven terrain with elevation changes. These variable elements engage muscles and can help burn more calories than traditional hiking. Not to mention, the scenery makes the workout enjoyable and tranquil.
17. Jumping Jacks
Jumping jacks are a classic cardio workout for a reason. They can elevate your heart rate almost instantly, and you don't need any expensive equipment or that much space. They are a strong choice for a warm-up before more intense cardio exercises, and you control the intensity. Speed up or add variations as you wish, and based on your fitness goals.
18. Hill Sprints
Hill sprints use inclines that force your body to engage more muscles. You can strengthen your legs and glutes and experience an elevated heart rate, which lends itself to effective cardio workouts.
19. Burpees
Burpees are a combination of squats, planks, and jumps. It uses an explosive sequence of movements to create a full-body cardio workout.
20. Outdoor Stadium Runs
Outdoor stadiums are excellent places for intense cardio workouts. Run or walk the steps to strengthen your lower body, and the elevation provides natural intervals that help keep your heart rate elevated.
