Tool-free cardio exercise guide in 20 minutes

In between busy schedules, the exercise plans that you create often get neglected. Whether it's because you don't have time or you feel tired from other activities, so you are lazy to exercise. For those of you who experience this, consider the following review to help you have a healthy and fit body by doing cardio exercise without tools in just 20 minutes.

Overview of cardio exercise

Cardio exercises are divided into several types, such as swimming, running, aerobics, cycling, and many more. The choice of this type of cardio exercise can be done indoors or outdoors. Reporting from Verry Well Fit, cardio exercise is widely recommended to maintain health, fitness, and burn calories. The American College of Sports Medicine recommends 30 minutes of moderate intensity exercise 5 days a week (alternating). For those of you who are accustomed to cardio exercise, you can also do high intensity cardio exercise 20 minutes a day, 3 days a week (alternating).

Cardio exercise makes the body move, muscles become flexible, blood flow becomes smoother so that it nourishes the heart. In addition, other benefits are maintaining body weight, reducing stress, and of course increasing bone density.

Tool-free cardio in 20 minutes

Now you no longer have to worry about your time to exercise. With just 20 minutes, you can do cardio exercise without tools with the following guidelines:

First guide

Stationary sprinters (run on the spot with fast movement) - 20 seconds
Boxer stance (sideways position, fist in front of chest, and jump forward and backward on the feet) - 10 seconds
Squat thrust (raise hands up, then change movement to position push ups, then repeat) - 20 seconds
Boxer stance (sideways position, fist in front of chest, and jump forward and backward on the feet) - 10 seconds
Spider-Man mountain climber (position push ups and forward one leg parallel to the waist, repeat with alternating legs) - 20 seconds
Boxer stance (sideways position, fist in front of chest, and jump forward and backward on the feet) - 10 seconds
Criss-cross pickup (jump while crossing your legs, then take a bent position and alternate hands touching the floor) - 20 seconds
Boxer stance(sideways position, fist in front of chest, and jump forward and backward on the feet) - 10 seconds
Power plank (position push ups, raise the back of the body higher so that the legs slowly advance) - 20 seconds
Boxer stance (sideways position, fist in front of chest, and small lomapt forward and backward on the leg) - 10 seconds

Repeat the above sequence eight times to bring the total exercise duration to 20 minutes.

Second guide

Squat thrusts (standing position, then squatting with hands touching the floor, then take a push-up position and repeat) - 1 minute, followed by rest for 1 minute.
High Knee (running in place with knees parallel to waist) - 1 minute followed by rest for 1 minute.
Mountain climbers (position push ups and forward one leg parallel to the waist, repeat with alternating legs) - 1 minute followed by rest for 1 minute.
Walk out with a jump squat (squatting position with your hands touching the floor then walking forward like crawling, then jumping) 1 minute followed by rest for 1 minute.

Repeat the entire movement up to four times for the total duration of the exercise to be 20 minutes.

You are free to choose which guide you like as a form of exercise. But keep in mind, the less time you exercise, the higher the intensity of the exercise you do. Don't forget to do a five-minute warm-up and cool-down exercise, keep your body hydrated and adopt a healthy lifestyle so that you get maximum results.