SPOTEBI

At Home Workouts For Women

  • Home
  • Exercises
  • Workouts
  • Recipes
  • Plans
    • Beginner
    • Bikini Body
    • Fat Loss
  • Calculators
  • Shop
    • Cart
  • Login
  • Exercises
  • Workouts
  • Plans
  • Poses
  • Flows
  • Calculators
  • Freebies
  • Motivation

No-Equipment Lower Body & Cardio Exercises

Work your legs, hips, and glutes with these lower body and cardio exercises. A 30-minute no-equipment intense cardio workout, perfect for burning a ton of calories in a short period of time.

No-Equipment Lower Body & Cardio Exercises

Work your legs, hips, and glutes with these lower body and cardio exercises. A 30-minute no-equipment intense cardio workout, perfect for burning a ton of calories in a short period of time. https://www.spotebi.com/workout-routines/no-equipment-lower-body-and-cardio-exercises/

Description: Repeat this circuit 3 times and rest for 60 seconds between sets.

Equipment: no equipment

WARM UP & COOL DOWN
  • warm up

  • cool down

No-Equipment Lower Body & Cardio Exercises Instructions

1. Side shuffle: 60 seconds. Stand with your knees slightly bent, your hips back, and take a few quick steps to the left. Touch your left foot with your left hand and repeat on the right side.

2. Front and back lunges: 30 seconds + 30 seconds. Stand with your feet hip-width apart, take a step forward with your right leg and slowly bend both knees. Stand back up, take a step back with your right leg, and lunge. Repeat for 30 seconds and then switch legs.

3. Quick feet: 45 seconds. Start in an athletic position, with your hips low and back. Push through the balls of your feet and run in place quickly.

4. Advanced bridge: 45 seconds. Sit on the mat with your knees bent, your arms extended back and your fingers facing away from the body. Lift your butt off the mat, coming into a tabletop position, lower your hips and return to the starting position.

5. Touch and hop: 30 seconds + 30 seconds. Stand on your right leg with your knee slightly bent. Start bending at the hips, extend your left leg behind you, and touch the floor with your left arm. Jump quickly and drive your left knee up. Repeat for 30 seconds and switch sides.

From the Shop

Monthly Membership
Monthly Membership

6. Bear squats: 60 seconds. Get down on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. Straighten your legs and lift your hips toward the ceiling.

7. Jumping jacks: 60 seconds. Stand with your feet together and your hands by your sides. Jump up, spread your feet and bring both hands together above your head. Jump again and return to the starting position.

8. Side lunge to curtsy lunge: 30 seconds + 30 seconds. Stand up with your feet hip-width apart and step out to the side with your left leg. Push through your right foot to cross your left leg behind the right and lunge. Repeat for 30 seconds and then switch legs.

9. Crab toe touches: 45 seconds. Sit on the mat with your knees bent, feet together, and place your hands behind you. Lift your hips off the mat, kick your right leg up and touch your right foot with your left hand. Switch sides and repeat.

10. Plie wall sit: 45 seconds. Start with your back against a wall, your thighs parallel to the floor and lift your heels off the floor.

Workout Video

Workout Routine Interval Timer

Music Playlist

Click here to open Spotify in a new tab.

Calorie Calculator

Enter your weight to find out how many calories you can burn doing these lower body and cardio exercises:

Popular Workouts

Full Body Workouts

20-Minute Metabolism Boosting Workout

The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …

Lower Body Workouts

Legs, Booty & Cardio Bodyweight Workout

Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …

Core Workouts

Belly Fat Burner Workout For Women

Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …

8-Week Beginner Challenge
Lifestyle & Fitness
Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!
JOIN US!

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

Health & Fitness Programs

  • Beginner Edition / @spotebi

    Beginner Edition
  • Fat Loss Edition / @spotebi

    Fat Loss Edition
Boost your metabolism, d-stress, lose body fat and tighten your body at home or while traveling. Choose the fitness program that's right for you and start today!

Leave a Reply Cancel reply

You must be logged in to post a comment.

  • Email
  • Pinterest
  • YouTube

Join The Team!

Subscribe to our newsletter and receive our 1-week SlimDown ebook for FREE, delivered straight to your inbox!

8-Week Beginner Challenge

Lifestyle & Fitness

Join us for this Beginner Challenge and start building a positive daily routine through exercise, conscious eating, and a healthy lifestyle!

JOIN US!

Helpful Links

  • shop
  • cart
  • account
  • my plans
  • home
  • Featured Recipes

    Moroccan White Bean & Rice Flour Bites / @spotebi

    These Moroccan White Bean & Rice Flour Bites are budget, … [Read More...]

    Grilled Chicken & Veggies Low-Carb Summer Salad / @spotebi

    Salads have a reputation for being rather basic, but this grilled … [Read More...]

    5-Minute Gut-Healing Miso Spread Recipe / @spotebi

    Millions of Japanese start the day with a warming bowl of miso soup … [Read More...]

    Premium Membership

    Online Membership Pack

    Commit to a healthy new lifestyle and become a premium member of our website. Gain access to all workout plans, recipes, and browse our website ads-free and without restrictions. Focus on yourself and make your future a healthy one!

    GO PREMIUM

    Workout Plans

    The Beginner Edition / @spotebi

    8-Week Beginner & Intermediate Workout Plans

    The Bikini Body Edition / @spotebi

    8-Week Bikini Body Workout Plan

    Looking For Something?

    Helpful Links

  • HOME
  • SHOP
  • TERMS
  • CART
  • PRIVACY
  • LOGIN
  • CONTACT
  • ACCOUNT
  • SUBSCRIBE
  • MY PLANS
  • Don’t Miss a Thing!

    • Email
    • Pinterest
    • YouTube

    Copyright © 2022 Spotebi - All rights reserved