No-Gym Cardio
A 40-minute cardio session with no equipment and no running. Jumping jacks and skater hops start the round, high knees and burpee squats push the heart rate up, and butt kicks plus plank jacks finish — all of it inside a couple of square metres.
No-Gym Cardio at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Bodyweight, plus a bar or bench for a few movements
- Muscles worked
- Quads, Glutes, Core
- Made for
- Everyone
- Price
- Free
6 exercises in No-Gym Cardio
- 1Jumping Jack4 × 60
- 4 × 24
- 3High Knees4 × 45s
- 4Burpee Squat4 × 12
- 5Butt Kicks4 × 45s
- 6Plank Jack4 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run No-Gym Cardio
Circuit through all six, 30 to 45 seconds of rest between exercises, 90 between rounds. If the floor is thin or the downstairs neighbour is in, march the high knees and step the jacks instead of jumping. Four rounds is a full session, around 420 kcal.
No-Gym Cardio — questions
How long does No-Gym Cardio take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for No-Gym Cardio?
Bodyweight, plus a bar or bench for a few movements. The session is built around Jumping Jack, Skater Hops, High Knees and more, and every exercise comes with a demo video in the GymiaFit app.
Is No-Gym Cardio suitable for beginners?
No-Gym Cardio is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does No-Gym Cardio work?
Quads, Glutes, Core. 6 exercises, starting with Jumping Jack, Skater Hops, High Knees.
Is No-Gym Cardio free?
Yes. No-Gym Cardio is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of No-Gym Cardio into the GymiaFit app — free, no account tricks, no paywall.
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