A Gym-Free Cardio Workout

A Gym-Free Cardio Workout

To get a good cardiovascular workout, you don't need a gym membership, a fitness class, or expensive equipment. Consider the following nongym options to get your blood pumping. (Note that the number of calories burned is based on a weight of 150 pounds. If you weigh less, you'll burn fewer calories; if you weigh more, you'll burn more.)

Walking: Strap on your sneakers and burn between 200 and 300 calories an hour, depending on your speed.

Running: When you're ready, pick up the pace and burn between 250 and 400 calories per half hour spent pounding the pavement.

Bicycling: Dust off that bike, take it for a spin, and burn about 500 calories an hour.

In-line skating: Dig those in-line skates out of the closet and burn up to 800 calories an hour.

Cross-country skiing: If you live in an area that gets snow in the winter, hit the trails. You'll burn between 300 and 500 calories an hour, depending on the terrain and your intensity.

Jumping rope: Get in touch with your inner child with this old recess pastime that can burn 180 calories in 20 minutes.

Regardless of the activity you choose, remember to start slow and build intensity over time. Aim for a pace that gets your blood pumping but leaves you able to comfortably carry on a conversation. If you have any orthopedic issues, it's best to choose lower-impact activities, such as walking and bicycling. Both are a great way to stay active.