You don't need fancy machines at a gym to get a great cardio work out. All you need is time and the willingness to do the exercises! These cardio body weight exercises can easily be done at home and do not require any special equipment.
For cardio, I like doing time rather than reps. While these body weight exercise are great for sculpting your body, keep in mind that with this workout we are focusing on cardio – which means keeping your heart rate UP!
Set a timer and mix it up a bit – add these moves, along with the usuals such as jumping jacks, butt kicks, high knees, jump squats, and other cardio moves you love.
Cardio Body Weight Exercises
Power Skip – We all know how to skip! So just add a little power to it. Raise your knee up towards your hip, reaching your opposite hand overhead. Landing on the ball of your foot, alternate the skipping motion with the opposite arm and leg. Skip as high as you can!
Invisible Jump Rope – With this move, you'll use the same motions as you would if you were actually jumping rope, without the equipment.
Frog Jump – Just as the name suggests, you'll be jumping like a frog. With these moves, instead of measuring in reps, I like to jump across the length of the room before moving onto the next exercise.
Mountain Climbers – Begin in push-up position with your weight supported by your hands and toes. Reverse the positions of your legs, while you extend your bent leg until it's straight and supported by your toe. Bring the other foot up with your hip and knee flexed. Alternate. At first, you can start “climbing” by just stepping up and back. Once your endurance is built up, make the movements more explosive as you transition into plyo.
Inchworm – Standing with your feet hip-width apart, keep your core tight and your knees slightly bent. Bending forward at the hips, reach your arms down towards the ground in front of your feet. Place your palms on the ground in front of you, and start walking (“inching”) your palms away from your feet while keeping your lower body in place. Be sure to keep your back straight! Keep walking forward until you reach a push-up position. Do a push-up, then walk your feet in towards your hands.
Burpees – Stand with your arms down at your sides, and your feet hip width apart. Lower into a squat position, put your hands flat on the floor in front of you, and then kick your legs backwards into a push up position. Lower your chest to the floor, thrust your feet forward, and jump up raising both hands over your head. This move uses every muscle in your body!
Create a workout by combining these exercises in any order you'd like, to fill your workout time. 20-30 minutes of cardio is all you need each day to achieve results if you're eating and hydrating properly. Don't skimp on your workouts. Put the effort in, and results will follow.
Can you think of anything to add? What are your favorite bodyweight exercises?
More Fitness Tips:
- Body Weight Exercise for Sculpting
- Ways to Get Fit on a Budget
- How to Start and Exercise Routine and Stick to It
- 10 Simple Changes to Help You Lose Weight
- 6 Steps for Getting Back on Track with Fitness and Exercise
- 10 Ways to Eat Healthy on a Budget without Compromising on Flavor
Thanks to Sadie of Slap Dash Mom for sharing her tips on cardio body weight exercises.