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Cardio Exercises And Endurance Workouts

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* Stretching exercises are not included in this list!

Reverse Lunge

muscles:QuadricepsMuscle, GlutesMuscle
auxiliary muscles:CalvesMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbells (2), Kettlebells (2), Backpack, Kettlebell, Medicin Ball, Dumbbell
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Reverse Lunge

Kayaking

muscles:Latissimus DorsiMuscle, TrapeziusMuscle, Teres MusclesMuscle, Rectus AbdominisMuscle, ObliquesMuscle
auxiliary muscles:TricepsMuscle, Lower BackMuscle, BicepsMuscle
Starting PositionExecution required:EZ Bar / Barbell / Broomstick
optional:Seat, Bench
fitness level:Normal
exercise type:Cardio
exercise benefits and how to do Kayaking

Jump Rope

muscles:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:Rectus AbdominisMuscle, AdductorsMuscle, TricepsMuscle, Hand FlexorsMuscle, Lower BackMuscle, DeltoidsMuscle
Starting PositionExecution required:Jump Rope
optional:Weight Cuffs
fitness level:Easy
exercise type:Plyometrics, Cardio
exercise benefits and how to do Jump Rope

Deck Squat

muscles:HamstringsMuscle, Rectus AbdominisMuscle, GlutesMuscle, QuadricepsMuscle
auxiliary muscles:AdductorsMuscle, ObliquesMuscle, Lower BackMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Kettlebell, Fitness Mat, Backpack, Dumbbell
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Deck Squat

Star Jump

muscles:QuadricepsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:DeltoidsMuscle, Lower BackMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Weight Cuffs, Dumbbells (2)
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do Star Jump

Step-up

muscles:HamstringsMuscle, GlutesMuscle, QuadricepsMuscle
auxiliary muscles:AdductorsMuscle, Lower BackMuscle
Starting PositionExecution required:Bench / Stool / Seat
optional:Medicin Ball, Dumbbells (2), Kettlebells (2), Backpack
fitness level:Easy
exercise type:Strength, Cardio
exercise benefits and how to do Step-up

Box Jump

muscles:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:Lower BackMuscle, AdductorsMuscle, AbductorsMuscle, ShinsMuscle
Starting PositionExecution required:Bench
optional:Weight Cuffs, Dumbbells (2)
fitness level:Normal
exercise type:Plyometrics, Cardio
exercise benefits and how to do Box Jump

Crab Walk

muscles:GlutesMuscle, DeltoidsMuscle, HamstringsMuscle
auxiliary muscles:TricepsMuscle, TrapeziusMuscle, Lower BackMuscle, Rectus AbdominisMuscle, ObliquesMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Backpack, Weight Cuffs
fitness level:Normal
exercise type:Strength, Cardio
exercise benefits and how to do Crab Walk

180 Jump Squat

muscles:QuadricepsMuscle, HamstringsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:ObliquesMuscle, Lower BackMuscle, AdductorsMuscle, Rectus AbdominisMuscle, AbductorsMuscle
Starting PositionExecution required:Doable Without Equipment And Weights
optional:Dumbbell, Kettlebell, Weight Cuffs, Kettlebells (2), Dumbbells (2)
fitness level:Normal
exercise type:Strength, Plyometrics, Cardio
exercise benefits and how to do 180 Jump Squat