15 MINUTES OF CARDIO EXERCISES YOU CAN DO ANYWHERE, ANYTIME

| September 22, 2023 | Bodybuilding and Fitness Nutrition | No Comments

Finding time for exercise can be a challenge. However, incorporating cardio exercises into your routine is crucial for maintaining a healthy lifestyle. The good news is that you don’t need a gym or fancy equipment to get your heart pumping.

In this article, we will explore a collection of cardio exercises that can be done in just 15 minutes, anytime and anywhere.

These exercises are designed to elevate your heart rate, burn calories, and improve your cardiovascular fitness.

Triangle push-ups

  • Get on the ground in an elevated position.
  • Place your hands in line with your shoulders and under the center of your chest, thumbs and index fingers touching to form a triangle.
  • Your body should form a straight line from head to heels.
  • From here, slowly bend your elbows to lower your body until your chest is a few inches above the floor.
  • Pause and then reverse the movement to return to the start.

Bicycle crunch

  • Lie flat on the floor, hands raised to the sides of your head, and raise your bent legs so that your shins are parallel to the floor.
  • Brace your core to maintain contact between your lower back and the floor throughout the exercise.
  • From here, tighten your abs to lift your upper back off the floor and bring one elbow to meet the opposite knee.
  • As you do this, extend the other leg straight a few inches above the floor.
  • Switch sides immediately.

Jump squat

  • Stand with your feet shoulder-width apart and your hands behind your head.
  • From here, squat down until your legs are roughly parallel to the floor, keeping your chest and back neutral.
  • Strongly extend your knees, hips, and ankles to jump as high as possible.
  • Land softly on the floor and immediately lower yourself back into a squat before returning to the starting position.

Speed ​​skater

  • Stand on your right leg with your left foot on the floor behind you for balance.
  • From here, bend your knees and hips to lower yourself slightly toward the floor and move onto your left foot, letting your arms swing with you.
  • Change sides immediately.

Straight leg raises

  • Lie face up on the floor with your legs together and place your hands under your butt for balance.
  • Prepare your core.
  • From here, keeping your legs together and as straight as possible, squeeze your abs to slowly raise your legs until your thighs are perpendicular to the floor.
  • Immediately reverse the movement to return to the start.

Pull-ups

  • Stand under a low, sturdy tree branch and grasp the branch with a grip wider than shoulder width.
  • From here, with your arms fully extended, hold on and bend your knees to lift your feet up.
  • Keeping your core tight, hang from the branch for the prescribed time, or, if strength permits, pull yourself up.
  • When the clavicles reach the ramus, slowly reverse the movement to start again.

Side plank

  • Lie on your left side on the floor, with your left forearm under your shoulder, your left hip flat on the floor, and your right foot stacked on top of your left side.
  • From here, brace your core and lift your hips so your body forms a straight line from head to heels. Maintain the prescribed time.
  • Repeat on the right side.

Mountain Climber

  • Get on the floor in a plank position with your hands placed directly under your shoulders. Your body should form a straight line from head to heels.
  • From here, with your toes anchored into the floor and bracing your core for balance, bring one knee to your chest.
  • Immediately switch sides, placing your foot back on the ground while lifting your opposite knee to your chest.

Bridge

  • Lie on your back with your knees bent and feet flat on the floor, arms resting at your sides.
  • Brace your core and press your lower back into the floor, making sure to keep your back flat throughout the exercise.
  • From here, squeeze your glutes and drive through your heels to lift your hips until your body forms a straight line from your upper back to your knees.
  • Pause and then reverse the movement to return to the start.

Single Leg Squat

  • Stand with your feet together and extend your right leg and both arms forward.
  • From here, bend your left knee and hip to go as low as possible.
  • Pause and then push through your left heel to return to the start.
  • You can make this easier by holding a heavy object in front of you as a counterweight.
  • Repeat with the right leg.