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Bodyweight Cardio Exercises: A Helpful Guide
It's no secret that cardiovascular exercise is good for us. It supports sleepand heart health, reduces chronic pain and has even been proven Improvement of cognitive functionshow we age.
While the thought of cardio sends many of us back to high school, the idea that cardio is boring and takes forever is far from the truth. By using bodyweight cardio moves, you can improve your endurance, flexibility, strength, and stamina while staying on your toes (literally).
Follow this bodyweight cardio workout routine and get that heart rate pumping!
Walking + running
Moving on our feet is one of our most basic human instincts. Our ancestors pursued animals on foot for days, catching their prey through perseverance alone. Running is a great way to release energy, build that endurance and exercise the cardiovascular system. However, running is not for everyone.
The beauty of running is that it just runs, but it's faster. You actually Burn a similar amount of calories per mileregardless of how fast you move. So open your listening app of choice, queue up a great playlist, and head outside.
Jumping Jacks
You know the drill, but we'll remind you anyway:
Jumping jacks are a simple move that begins with your feet and hands together at your sides (position 1) and ends with your body in a big ol' X shape (position 2). Jump from position 1 to position 2—bonus points if you clap your hands at the top—and so on and so forth until you're thoroughly warmed up or out of breath.
Burpee
Burpees are simultaneously one of the best and worst bodyweight exercises in your arsenal.
They are the best because they work every part of the body intensively, and they are the worst because they work every part of the body intensively. That means,Burpees are tiring. This Move powerhouseis the pinnacle of functional bodyweight training - they require balance, endurance, strength and flexibility to function, and it is one of the most powerful calorie burners on the market.
The two basic components of a burpee are a push-up and a squat jump. Begin standing with your feet shoulder-width apart. Bend over, place your hands on the floor (also shoulder-width apart) and jump your feet out, leaving you on a high board. Next, do a push-up. After the push-up, jump your feet back toward your hands and use that energy to push off the ground and jump. This counts as 1.
Luckily, this monster move has all sorts of variations. If you don't feel stable enough to jump your feet out and back in, you can kick one foot at a time. If you haven't nailed the push-up, place your knees on the floor for this part of the movement. If that doesn't feel right either, take the push-up out of the equation entirely by stepping onto a high plank or jumping back into it. If jumping doesn't feel right, stand up and do a springbok, or stand up and clap your hands over your head to keep your arms moving.
Skipping rope (rope optional)
Jump rope is a surefire way to get your heart pumping fast. There are all sorts of variations you can play with, from joint jumps with your feet, to single-legged legs with high knees, to double jumps, backward jumps, cross jumps, double jumps and beyond.
If you don't have a jump rope, it's enough to simply pretend you have one in your hand and jump in place, even if it feels a bit silly at first.
Sprints
High-Intensity Interval Training (also known as HIIT) offers some of the best possible benefits a workout can provide. The health effects of training are significantly increased this method.
HIIT is characterized by short bursts with super high energy output. This means that you can perform an exercise for a short period of time, but you have to give it your all when you do it. HIIT is great for sprint workouts when you don't have the patience for long walks or runs.
Basic HIIT sprint work might look something like this:
Run or lightly jog for 2 minutes, sprint at full speed for 30 seconds, repeat.
Skaters
Like burpees, skaters are a fantastic example of functional movement training. They require cardio, balance, strength and flexibility, so you can get a lot out of this relatively simple movement.
Skaters are a jumping cardio exercise that involves moving back and forth on one foot at a time. As you jump to the right, land on your right leg and bend your knee as you absorb the shock before jumping to the other side.
You hold the opposite arm slightly forward and the other arm slightly backwards. They are called skaters because the movement mimics what ice skaters look like as they glide forward.
You can do these bodyweight cardio exercises on their own, mix them up with upper and lower body workouts, or turn them into a circuit and join in! Thank your body for all of its hard work with a stretch at the end of your bodyweight workout. We have space for your bodyweight cardio exercisesall our locations. If you are looking for instructor-led online training, you can also find bodyweight workouts on our websitedigital platform iChuze Fitness.