Cardio Workouts With No Equipment

No-equipment cardio workouts built around bodyweight intervals to raise heart rate, improve fitness, and progress safely using repeatable effort targets and simple at-home scaling.
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Workout 1

5 exercises15 sets

No-Equipment Cardio Intervals

Quadriceps, Chest, Triceps, Abdominals, Front Delts, Hamstrings, Glutes

A bodyweight cardio circuit using stable straight sets, controlled rest, and RIR targets to improve conditioning without gym equipment.

  1. 1
    Jumping Jack
    anatomy
    anatomy
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    1Exercise

    Jumping Jack

    Rest 45s

    • 140 reps x 0 kgRIR 4
    • 240 reps x 0 kgRIR 3
    • 340 reps x 0 kgRIR 3

    Land softly, keep trunk braced, and keep arm path consistent. Progress by adding cadence before adding reps.

  2. 2
    Mountain Climber
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    2Exercise

    Mountain Climber

    Rest 45s

    • 136 reps x 0 kgRIR 3
    • 236 reps x 0 kgRIR 3
    • 336 reps x 0 kgRIR 2

    Shoulders stacked over wrists, hips level, and exhale on each knee drive.

  3. 3
    Jump Squat
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    3Exercise

    Jump Squat

    Rest 1m

    • 112 reps x 0 kgRIR 4
    • 212 reps x 0 kgRIR 3
    • 312 reps x 0 kgRIR 2

    Use soft landings, knees track over mid-foot, and stop if jump height drops sharply.

  4. 4
    Close-Grip Push Up
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    4Exercise

    Close-Grip Push Up

    Rest 1m 15s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 2

    Maintain full-body plank alignment and controlled elbow path; stop 1-2 reps before technical failure.

  5. 5
    Jumping Lunge
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    5Exercise

    Jumping Lunge

    Rest 1m 15s

    • 116 reps x 0 kgRIR 3
    • 216 reps x 0 kgRIR 3
    • 316 reps x 0 kgRIR 2

    Control hip drop, keep front-foot full contact on landing, and regress to reverse lunge if impact tolerance is limited.