Maybe it’s raining out, you don’t have access to a treadmill, or you just don’t like running. That doesn’t matter — you can still get a great cardio workout!  And you only need a few feet of space.

We’ll show you 3 cardio exercises that give you the same, if not better benefits, than running on a treadmill or going on a long run.



You can do these exercises with NO equipment and you only need 10 feet of flat space. You can do this workout almost anywhere.

Cardio Workout / Exercise #1 – Burpees

There are several variations of burpees for a variety of fitness levels.  Choose a variation that you matches your fitness level, yet challenges you.

We recommend 45 seconds of burpees followed by 15 seconds of rest.  Repeat for 8 to 12 rounds. This will give you an amazing cardio workout!

Cardio Workout / Exercise #2 – Mount Climbers

Mountain climbers can also give you a cardio workout. We recommend 45 seconds work followed by 15 second rest.

Repeat for 8 to 12 rounds.

Cardio Workout / Exercise #3 – Pop Squats

Finally, pop squats require little space and get the heart rate up! We recommend the same duration… 45 seconds work followed by 15 seconds of rest.

Repeat for 8 to 12 rounds.

Cardio Workout #4 – Combo

For variety, you can combine the exercises as follows:

  • 45 seconds of burpees
  • 15 second rest
  • 45 seconds of mountain climbers
  • 15 seconds rest
  • 45 seconds pop squats
  • 15 seconds of rest

Repeat for 3 to 6 rounds.

Key to a Great Cardio Workout

If needed, increase the duration and reduce the rest for an added challenge. The key to all exercises is the amount of effort you give.

If you push yourself, you’ll get your heart rate elevated. And not only do you get the cardio benefits… you also get the strength benefits.

All the above workouts will elevate your heart rate, release endorphins, burn calories, and give you a fantastic cardio workout in a short amount of time.

If you have any questions or there’s anything we can help with your fitness goals, reach out to us.  We have trained professionals ready to answer your questions and eager to help you.

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