4 No-Equipment Moves to Maximize Your Cardio Endurance

Aerobic exercise is an important way to keep your heart healthy. That’s why the American Heart Association recommends either 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity (or a combination of the two) each week. If you’re looking for something to get your heart pumping and build your cardio endurance, these moves from ProMedica Wildwood Athletic Club may be for you! Mix them into your workouts or perform them together as a circuit. These effective exercises can be done almost anywhere.

Do a Circuit:

  • Perform each more for 45 seconds with a 15-second break between each move.
  • Repeat for 3 rounds with a 1-minute rest in between each circuit.


Reach your arms up with a jump, then hands to floor, pushing your feet back to a plank position and repeat back to start. Keep your back flat, your head level and your core tight.

Shuffle to Jumping Jacks

In a squat position, shuffle your feet to the right, do two jumping jacks and repeat back left. Keep your eyes and chest up, knees over toes and back flat.

Mountain Climbers

Get into a plank position with wrists underneath your shoulders. Push back through the balls of your feet. Alternating your right knee to your chest, then your left knee to your chest, keeping your back flat and your core tight, eyes straight ahead. To make this a more advanced movement, take it to a wide mountain climber by extending your right knee to your right elbow, then left knee to the left elbow.


Push off your right leg onto your balance leg, kicking your left leg back, eyes up, low center gravity, and back flat. Alternate this movement.

Get more fitness tips and workouts from our monthly newsletter

Sign up now!