Endurance training at home: effective 45 min. cardio workout without equipment

Cardio training has many positive effects on the body: the exercises not only strengthen the muscles, but also the cardiovascular system. After a short time, the health of the entire body improves demonstrably. Cardio training also boosts your metabolism and therefore burns fat effectively.

All age groups equally benefit from regular training. Organs develop better, the risk of metabolic problems and cardiovascular diseases is reduced and seniors stay fit longer. It is therefore important that athletes of all ages make endurance training an integral part of their training routines.

A 45-minute cardio workout three days a week can already show effective results. In addition to the cardio units, you should also plan in strength exercises and rest days. A varied training plan is the key to success. At EVO, professional personal trainers create a training plan that is perfectly tailored to your needs.

Cardio training not only has an aesthetic background, because regular training gives you a slim and fit body. The Training has also many positive effects on your physical health:

Most athletes and medical professionals consider strengthening the heart to be the most important effect of endurance training. Cardiac activity can be positively influenced by training. After a certain training time, the heart beats slower and the heart rate decreases. At the same time, more blood is transported because the stroke volume increases. The positive consequences are lower blood pressure and better blood circulation in the vessels. Cardio exercises can therefore help to prevent thrombosis or heart attacks. The cholesterol level in the blood is also positively influenced by endurance exercises.

As a result, endurance training improves blood flow to the muscles and supplies them with plenty of oxygen. The number of mitochondria increases, which means that the muscles grow and become more efficient overall. Red blood cells, which store oxygen, multiply in the blood. In this way, the entire organism is better supplied with oxygen. This increases inner peace and makes you stress-resistant. Body and mind are then more efficient during the day, and concentration increases.

And last but not least, the whole thing works with a lot of good energy. Endorphins are released from the body during cardio training. Looking for a mood boost? Cardio training may be your answer!

If you want to improve your endurance in the gym, there are many ways to do it - with and without equipment. Depending on your preference, you can do various cardio exercises on the treadmill, stepper, ergometer, rowing machine or trampoline. But you can also build up your condition without any equipment – ​​with a functional full-body workout.

In our article "More than just treadmill training: 7 cardio exercises for your endurance training in the gym" we present equipment that you can use for your endurance training.

However, if you are looking for an alternative with bodyweight exercises and no additional equipment, then you have come to the right place here.

Even if you have to be a little less "creative" for the exercises on the equipment, cardio training without equipment also has some clear advantages:

Even without expensive equipment or a membership, you can get fit, increase your endurance and lose weight with these 5 cardio exercises. Perform each of the following exercises for 45 seconds, then rest for 15 seconds. Repeat the sequences three times in two sets.

After each set, allow yourself a 60-second break before going all in again on the second round. A calm 5-minute jog at the end cools the body down and is therefore an important part of the workout.

1. Squat Jumps: 45 seconds load + 15 seconds rest

Pulse: 149 heartbeats per minute
Calorie burn: 45 kcal

This easy exercise is a good warm-up and works your thighs, glutes, abs and lower back. In this exercise, the knees and toes point slightly outwards and the upper body remains upright. You put your feet hip-width apart and then bend your knees. Then explosively push your body off the ground and jump into the air.

2. High Knees: 45 sec. on + 15 sec. off

Pulse: 150 heartbeats per minute
Calorie burn: 46 kcal

High knees train the thighs, buttocks and abdomen. In this exercise you pull your knees towards your chest. The upper body remains upright. Draw in your stomach too.

Pulse: 160 heartbeats per minute
Calorie burn: 49 kcal

This moderately difficult exercise gets your circulation going. It strengthens the thighs, abdomen and lower back. Bend your knees deeply for this exercise. The front knee remains level with the heel. Lift one leg bent backwards, slightly tilt your upper body forward and bend your arms. Then jump powerfully to the side and land on the other leg. After landing, bend your free leg slightly behind your standing leg and then jump back.

Pulse: 155 heartbeats per minute
Calorie burn: 47 kcal

For this exercise, bend your right leg and then slide your left leg backwards. When your thigh is parallel to the floor, you have reached the final position. Then pull the leg forward again to the starting position. Make sure your knees and feet are always pointing in the same direction. You can also use a towel for this exercise.

5. Mountain Climber: 45 sec. on + 15 sec. off

Pulse: 165 heartbeats per minute
Calorie burn: 55 kcal

This exercise brings momentum to the training and trains the stomach, back, shoulders and legs. Get on the floor, hands are on the floor shoulder-width apart. The arms remain stretched out. Hold the plank position in the upper body and alternately pull your knees forward.

Always pay attention to your body during endurance training and don't overstrain yourself. If you find your heart beating too fast, pause and then resume at a slower pace. If you experience pain or circulatory problems, you should stop training immediately.

Also, don't forget to drink water in small sips during breaks. During cardio training, the body loses fluid and important trace elements through sweating. Drink enough to remain stable.

Soft training mats and good sports shoes make cardio training much easier because they reduce stress on the joints. It might be worth investing in high-quality sports equipment or completing your training in an appropriate area in the gym.

Endurance training without equipment is cheap and time-saving. You can do the exercises in a gym or at home. With a good training plan, the effects can be felt quickly, the body feels fitter and healthier within just 3 weeks. A 45-minute cardio workout is also very suitable for beginners.

If you prefer to train with equipment, you can visit a gym. The cardio training on the treadmill, the ergometer and the stepper is varied and efficient. Ultimately, both methods have their pros and cons. Arrange a free EVO trial session today and find out for yourself which type of cardio training suits you best.