8 No-Equipment Cardio Workouts to Get the Heart Rate Going

Photo Credit: Women's Health Mag

One might think that since dancing is an intense workout, it counts as cardio training. This is true; dancing is a terrific workout. It gets the blood pumping and the heart rate going. But if you’ve only been dancing occasionally or you’d like to boost endurance, you need cardio training to stay fit.

The Importance of Cardio Training for Dancers

As a dancer, cardio training should be a part of your fitness regimen because it boosts stamina by strengthening the lungs and heart. Cardiovascular endurance depends on how efficiently the heart and lungs deliver oxygen to various organs for long periods in time of stress.

Cardio training is incredibly beneficial for dancers who love dancing to fast songs or professional dancers who specialize in very technical dance moves. Achieving the proper form is a critical part of dancing and cardio training, which will benefit you as a dancer. You’ll look great on the dance floor while also reducing your chances of injury.

While dancing makes a great workout, you’ll need more intense training to improve cardiovascular health. Dancing does not develop your aerobic capacity, which improves endurance. That’s where cardio training comes in.

It’s no secret that the better your endurance is, the better your dance ability and fitness become. If you’re not getting enough cardio from dancing alone, you can try cross-training! Thankfully, you don’t need a gym membership or fancy gym equipment to boost cardio endurance. These no-equipment cardio workouts will burn fat, define the muscles, and improve cardiovascular health: 

8 No-Equipment Cardio Workouts to Get the Heart Rate Going

Jog in Place (High Impact): An easy peasy workout that does not require any equipment at all. Jogging in place tones the legs and glutes, improving balance, agility, and endurance. To start, stand up straight and jog in place. But instead of taking small movements, push the leg higher as you jog for intensity. Swing the arms from side to side as you jog.



Squat Jump: This is one of the best ways to increase the heart rate without any equipment. This exercise also tones the glutes, quadriceps, hamstrings, and calves.

To start, stand up straight with feet hip-width apart. Keep the arms to the sides. Bend at the knees in a classic squat position, then jump in the air, extending the legs and hips, then land softly on the balls of the feet. Do 3 sets of 10. You can adjust the difficulty of this exercise by lowering your hips as you squat, jumping higher or faster.



Jumping Jacks: A classic workout that’s simple and so effective in boosting stamina and endurance among pro athletes and dancers! You can perform this exercise too! Stand up with your feet hip-width apart and keep the arms down. Jump in and out with your hands. As you land, bring the arms back to the body.



Squat to Front Kick: A workout that'll improve balance and stamina simultaneously. This is an excellent workout for peeps who are just getting into social dancing because it will boost endurance.

To perform, stand up with the feet hip-width apart. Keep the arms to tie sides. Bend at the knee in a squat position, then stand up, extend one leg, then do a front kick. Squat back down again, stand up, then do another front kick on the other leg.



Screamer Lunges: This workout will tone the leg muscles while boosting the heart rate. You can totally control the pace by slowing down or speeding up. To perform, stand up with your feet hip-width apart. Extend the right leg into a lunge position, then do a little jump to switch to your left leg into a lunge position. Repeat 10 times on either side.



Mountain Climbers: Mountain climbers is the kind of workout that will test your stability and stamina. It's not for beginners, but it's easy to master. This workout will tone the legs and glutes along with the arms and shoulders.

To start, do a push-up position on a mat. When the legs are extended, bend the right leg, bring it to the chest for a second, then extend again. Bend the left leg, bring it to the chest, then go back to the starting position. Alternate between legs in a quick, jogging movement. Do 10 for each leg.



Burpees: Another advanced level workout that will boost the heart rate and tone the entire body. It's a high-impact workout that tones the upper and lower body, particularly the shoulders, arms, core, and glutes.

To perform, start in a push-up position. Push yourself up into a squat position, pause for a second, then jump out in the air, go back into a squat position, then on to a push-up position. Whew!



Inchworms: Rounding up our list of the best no-equipment cardio workout to try at home is the inchworm. This is a super easy workout, but it will test your flexibility and mobility.

Stand up straight and reach down on the floor into a push-up position. As you move, walk the hands out to a pushup. Then, do a push-up and walk the hands up to return to the starting position. Repeat and do 10.



Feeling the burn? Working out is fun, especially if you’re starting to see and feel your hard work paying off. With these blood-pumping workouts, you will achieve a strong body and an even stronger heart.

And since you don’t need equipment for these workouts, you have more $$$ to spare on high-quality Latin dance shoes. Shop our latest collection today and feel the Yami difference!

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