I'm looking for a good selection of cardio and strength training exercises I can do at home with no equipment

I live in an extremely polluted city in China and therefore need to exercise indoors. In the past I've always trained as a distance runner, but running outdoors here is just not that wise due to pollution and traffic concerns, so I would like to develop a fitness routine I can do indoors when I can't make it to the gym. I would ideally like to combine strength training and cardio and use no or minimal equipment. Also since I'm not running much anymore I'd prefer to build some bulk rather than stay lean like I usually am. Tall order I know but any routine suggestions would be greatly appreciated! Cheers

Public Comments

  1. Thats a really good question my advice would be sit ups, crunches, pushups,lunges , mabey try buying an excercise ball (the big ones try 75 cm) and download a workout routine for that. remember to stretch before and after working out... hope this has been a help
  2. Cardio exercises without equipment that you can do indoor: 1. Jumping rope (jsut need a jump rope) 2. Swimming, in an indoor pool, that is 3. Cardio kickboxing (after you've attended the class at the gym; can do this at home) 4. Stair climbing 5. Running/jogging in place in your room 6. Cardio dancing Choose one you love and like, do 3-4 times per week, for at least 30 mins per session. For strength training, you can just use dumbbells to train all your major muscle groups, 3-4 times pwer week, for 20 mins per session. No dumbbells? You still can train without it. Books, filled cans, filled water bottles, your own body weight...... Find out how to train with no equipment here: http://www.perfect-body-toning.com/strength-training-without-weight.html
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