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35 Cardio-Based Bodyweight Exercises

Posted by Laura Schwecherl (/p/laura-schwecherl) on November 26, 2012

Who said itd be impossible to get in a great cardio workout on the gym (or l

intensity bodyweight exercises (http://greatist.com/fitness/50-bodyweig

030612/) can be effective way to build strength while also raising the he

stone, leave the running sneaks and swimming goggles behind, and give th a go!

Warm-up
1. Power skip. Skipping isnt just for kids. Raise the right knee up
towards the hip while reaching your left arm overhead. Land on the ball of your left foot, and then alternate the skipping motion with the opposite arm and leg. Shoot for 10-15 skips as high as you can go.

2. Stair climb. Think of stairs as the cardio equipment in any building.

For a great way to get the heart rate up, briskly walk up and down a stairway until you start to sweat. To avoid any dizzy spells, make sure to travel the whole stairwell to limit the amount of turn-arounds. Pro-tip: Skip the elevator when going to work and sneak in a workout before getting into the office!

3. Inchworm. It really is a Bugs Life

(http://www.imdb.com/title/tt0120623/). Stand tall, and bend over until you

the hands (http://www.acefitness.org/exerciselibrary/254/inchworms) forwar youve reached a traditional push-up position. Finish off the move by taking your hands. Repeat for 4-6 reps.

Illustrations by Shannon Orcutt

4. High knees. Stand tall with your feet hip-distance apart. Raise up your rig

(http://www.womenshealthmag.com/fitness/high-knees-0), and then place t start picking up the pace. Try this jig for 30 seconds straight.

5. Butt kicks. These will literally kick your butt in a good way. Jog in place while kicking your heels back towards your glutes (http://www.fitnessmagazine.c

schedules/race-warm-up-drills/?page=7). Make sure the movement is being driven from your hamstrings (not just your feet kicking up dust). Keep it up for a m pace!

6. Alternate leg bounding. Find a flat straightaway (like a hallway or a track) for some space to move forward. Standing tall, reach your right knee forward and

(http://www.youtube.com/watch?v=tUIsmLrtVpk) as far forward as possible. Land on the right leg and continue this movement, alternating legs. Try to jump fo

7. Jumping Jacks. This classic cardio move (http://www.realbeauty.com/health/fitness/jumping-jacks-exercise) is a great way to warm up. Start with your feet t

keeping the core engaged. Next, jump both legs out to the side (wider than your hips) while raising your arms overhead. Keep your knees bent as you jump ag and arms down. Thats one. Now see what 20-30 feels like!

8. Foot fires. Things are really heating up now. In a quick, shuffle motion, lift the heels off the ground (http://www.youtube.com/watch?v=y-8aoQsmKjk) (only
upper body relaxed. You can shuffle in place or move back in forth your call!

Full body
9. Tuck jump. Its time to catch some air. Stand up tall with the knees slightly bent and jump up
(http://www.bodybuilding.com/exercises/detail/view/name/knee-tuck-jump) bringing the knees into the chest and extending the arms straight out in front of the body. Lower the arms when you hit the floor. Aim for 8-10 reps.

10. Basic burpee. This move is something we all love to hate. Start in a low squat position (http://www.acefitness.org/exerciselibrary/135/bodyweightsquat) with your hands on the floor. Then, kick your feet back (http://www.bodybuilding.com/fun/rossboxing2.htm) to a push-up position and quickly return to the squat position. Last step? Jump up as high as possible before squatting down again and jumping back into the next push-up position. Shoot for 10 strong reps.

11. Push-up burpee. This move is just like the basic burpee thats a bit more advanced. Begin like normal, but once you reach the push-up position,
actually do the push-up (http://artofmanliness.com/2010/01/27/the-burpee-the-one-exercise-to-rule-them-all/) before coming back up to the squat. Shoot for 8-10 of these bad boys.

12. Plyometric push-up. Think of this as a push-up thatll impress anyone at the gym. At the top of a traditional push-up
(http://www.acefitness.org/exerciselibrary/41/), push up with force to lift the body off the floor (for just a sec!) before coming back down and going straight into the next push-up. Just remember: If youre still struggling with the basic push-up, best to stick to the basics!

13. Mountain climber. Were not going up any real mountains, but these are a close second. Start down on your hands and knees, and bring the right
foot forward to the chest while the left leg remains straight. Engaging the core, quickly switch legs (http://www.acefitness.org/exerciselibrary/258/mountain-climbers), and keep this rhythm going for 15-20 reps.

14. Plank to push-up. Begin in a plank position (http://www.womenshealthmag.com/fitness/plank-1) with your forearms on the ground. Then, lift into a

push-up position (http://www.dailynews.com/food/ci_15074853) (one hand at a time, of course!) and quickly move back down into a plank position. Continue f alternate the arm that makes the first move.

15. One-leg burpee. Mastered the basic burpee? Then try this fancy (and doable!) move. What it entails: Completing a normal burpee but using one leg

(http://www.theclothesmakethegirl.com/2012/06/19/tuesday-10-badass-burpee-variations/) at a time. Dont forget to switch sides to feel the burn on both legs

16. Vertical jump. The goal here is simple enough: Try to jump up as high as possible. (And no, you dont have to be a Pro baller (http://greatist.com/fitness/2
jeremy-lin/) to do so!). Stand up straight with a slight bend in the knees. Then, using your arms to propel you upwards, bend the knees and jump up (http://www.bodybuilding.com/fun/drsquat18.htm) while extending the arms towards the ceiling. Repeat for 10 reps.

17. Long jump. This move isnt just a track and field event. Similar to the alternate leg bounding, jump forward (http://www.youtube.com/watch?v=6TgXNRFK
forward with both legs and have both feet land on the floor at the same time. Try for 10 in a row.

18. Invisible jump rope. Hop over an invisible rope (http://www.builtlean.com/2010/08/06/learn-how-to-jump-rope-like-a-pro-7-tips/) (no need to jump more t

staying on your toes and pushing off with the balls of your feet. Make quick, small movements with your wrists as if youre holding a rope, and go crazy for 60 s

19. Divers push-up. Begin in a down-dog position with your arms firmly on the ground and gaze toward the floor. In a controlled and fluid motion, swoop the

(http://fitnessblackandwhite.com/hindu-pushups/) while your chest rises. Keep moving until your back is arched and your gaze is towards the ceiling. Then swo for 10-15 reps.

Legs
20. Lateral step over. Find a bench and stand to its side with the right leg closer to the bench. Lift your right knee up
(http://www.menshealth.com/workout-center/e/lateral-stepover/25873) and bring the leg over the bench, not stepping on it. Then lift your left leg to meet the right, bringing the feet together before moving back left leg first this time. Go to step city for 15-20 reps.

21. Lunge jump. The only thing more fun than a lunge (http://www.acefitness.org/exerciselibrary/94/) is catching some air in between. Start standing
with the feet together and lunge the right foot forward, bending the knee about 90-degrees. Then it gets fun: Jump straight up (http://www.womenshealthmag.com/fitness/lunge-jumps), and while in the air, switch legs and land in a lunge with the left foot forward. Try for 8-10 reps (or as many as you can do with good form).

22. Squat jump. Perform a normal bodyweight squat (http://www.acefitness.org/exerciselibrary/135/bodyweight-squat) (keeping the heels on the
ground while bending the hips and knees until the thighs are parallel to the floor). Jump up immediately at the bottom of the squat and extend your arms overhead. Aim for 10-15 reps.

23. Box jump. Stand in front of a sturdy box thats just high enough so you can land on top with enough effort (but without missing your target!). With feet shou

then explode up onto the box (http://www.acefitness.org/exerciselibrary/115/box-jumps). Secure your landing and then step back down and repeat for 6-10 re

24. Single-leg box jump. Is the two-legged box jump childs play? Then try the same move, but explode onto the box one leg at a time. (Note: Be sure to star
youve got the coordination down!)

25. Step up. The film (http://www.imdb.com/title/tt0462590/) was great, but the move may be even better. Find an elevated, sturdy surface (like a bench) and
the left leg is straight, making sure the power is coming from the right hamstring and glute. Return back down. Continue for 10 reps, then switch.

26. Single leg hop. Embrace that inner Roger Rabbit and get hopping. Standing on one leg, jump forward and land on the same leg (http://www.basketballhq
with every jump as you move forward, leaping 10-15 times in total per rep.

27. Skaters lunge. Begin with your legs a bit wider than shoulder-width apart, toes pointing forward. Lowering into an athletic stance, slide to the left (http://w

Tone-Legs-13331244) into a side lunge with your hands on the left knee. Then move quickly over to the right side, repeating the motion. Go back and forth for thin ice. (Lose the kicks and go socks-only to help you slide!)

28. Frog jump. This is no easy task, even for Kermit. Begin by squatting down and touching the ground with both your hands, while keeping your arms straigh
(http://www.menshealth.com/fitness/olympic-fitness-secrets), raising your knees as high as possible before coming back down. Shoot for 10-12 reps.

Arms and Core

29. Jumping Jack planks. There are planks (http://www.womenshealthmag.com/fitness/plank-1), and then there are planks with pop! Start in a traditional
plank (shoulders over the wrists and the body in one straight line), but keep the feet together. Then, simply do jumping jacks with the legs (http://www.fitsugar.com/Equipment-Necessary-Plank-Jumping-Jacks-2917679), moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one!).

30. Flutter kick. Time to kick up the cardio literally. Lie down on your back with your arms at your sides and legs extended. Then, lift your heels off the
floor (about six inches) and begin kicking up and down. Try to keep this up for a minute, and remember to keep the core engaged!

31. Bicycle. Lie down on your back with knees in towards your chest and hands behind your head. Bring your right elbow towards the left knee
(http://www.youtube.com/watch?v=wqoD0Bdggto) while the right leg simultaneously straightens. Alternate sides just like youre pedaling on a bike and pedal out for 30 reps.

32. Tabata crunch. Who says a crunch cant get the heart rate up? Do these crunches cardio-style with a 4-minute ab session (thats 20 seconds on, 10

seconds off, 8 times through). And for form? (http://www.acefitness.org/exerciselibrary/52/) Keep your knees bent, feet on the floor, and peel the head and sho back is lifted. Hold for a second before lowering slowly back down.

33. Sprinter sit-up. It turns out theres a way to gain some speed while staying on the ground. Lie down on your back with the legs extended, arms by your sid

Now, sit up and bring the right knee towards the left elbow (http://www.menshealth.com/mhlists/quick-full-body-workout/sprinter-situp.php). Continue to alte speed demon for 15-20 reps.

34. Power punch. Its time to bring the boxing-ring a little closer to home. Stand with your feet shoulder-width apart, and the right leg a few inches in front of t

elbows in. Punch the fist (http://www.womenshealthmag.com/fitness/power-punch?workout=30178) closest to your body in front of you, while rotating the tors switching arms and leg stance.

35. Upper cut. Need another boxing move? Get into the same stance with one leg slightly in front of the other, but punch the back fist upward, as if youre aim
for 30 seconds, or switch it up and add the power punch for a one-two combo move!

Ready to get moving? Combine your favorite moves and create a 30-minute circuit to meet the American Heart Association's (http://www.google.com/url?

sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&ved=0CEgQFjAB&url=http%3A%2F%2Fwww.heart.org%2FHEARTORG%2FGettingHealthy%2FPhysica

Heart-Association-Guidelines_UCM_307976_Article.jsp&ei=RxehUOG7EYeu9ATj5oHwBg&usg=AFQjCNH_twJnNcbbVAb_wAAvKDvIidAM3Q) recommende exercise.

Have a favorite cardio move we missed? Tell us your routine in the comments below or tweet the author @lschwech (https://twitter.com/lschwech).

ABOUT THE AUTHOR LAURA SCHWECHERL

I'm the marketing director at Greatist, and when I'm not hanging at HQ with my best buds (aka co-workers...) you can find me training for...

Read More (/p/laura-schwecherl)

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tfranic88 () Great article. I personally like push-up burpees mixed with plyometric pushups and mountain climbers.

Oct 28, 2013

However, I like to have more options, when it comes to cardio workouts, besides bodyweight exercises. Mixing workouts, helps keep the motivation high and offers more interesting challenges. http://www.heart-health-guide.... (http://www.heart-health-guide.com/Cardio-exercises.html)
Like Reply

eccs107a

Jul 2, 2013

It's an interesting article I really like the images it sets page off nicely, some good suggestions as well, if you have time Laura please take a look at my cardio page it might be helpful to () you and your readers http://body2shape.com/cardiova... (http://body2shape.com/cardiovascular-fitness-training-exercises/)
Like Reply

EricaDHouse

Mar 13, 2013

Some of my all time favorite moves! Everyone is always surprised when I tell them I work out at home with minimal equipment. Saving this article to send them next time to show what can () be done with just body weight! http://www.completelyyou.com/b... (http://www.completelyyou.com/blog/news/index.html)
Like Reply

SupertrampPras

Jan 3, 2013

Wow.. great exercises.. the warm-up itself left me panting! Been looking for this list for a long time. Without this I was only doing pushups, situps and squats as bodyweight exercises. () Now I have more options and also I can sweat more. Thanks Greatist! (came to know about you from Mixergy interview. Awesome product!)
Like Reply

JenniDority For some great BOSU exercises, check out () http://myfit4life.com/the-bosu... (http://myfit4life.com/the-bosu-review/)

Nov 29, 2012

Like

Reply

bryanjr11 () http://youtu.be/6UpaZ2h4ZY8 (http://youtu.be/6UpaZ2h4ZY8)

Nov 29, 2012

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