Are you bored of running on the treadmill? Do you do the same circuit of cardio machines at the gym? You do not need to hit all the machines from cross trainer to bike to rower to get a good cardio workout.
When you walk into the gym you want to feel empowered and full of excitement for your workout. When you leave the gym you want to feel uplifted and energised from your workout. The last thing you want is “I guess I’ll just hop on the machine for 20 minutes…” and then hate every second of it, and then only to repeat it three more times that week.
Forget the boring days of long cardio workouts! Your fitness plan should be fun and doing bodyweight exercises is an excellent way to be mindful with moving your body with love and feeling fantastic before and after a workout.
Here you will find 22 bodyweight exercises that work your cardiovascular system and you can do them at home, the gym, outdoors and when travelling. Choose the exercises that work for you depending on your fitness level and start to tune into your body to learn what movements feel good when doing exercise.
Create Your Own Workout
Pick 4 to 6 exercises, perform each exercise for 30 to 60 seconds, and complete 3 to 4 rounds. Do this as a stand-alone workout, or add to a strength training day.
- High Knees
Stand with feet hip-width apart and run in place by pulling your right knee up toward your chest, then left knee up toward your chest. Continue to alternate as quickly as possible.
- Butt Kicks
Run in place, kicking heels toward your glutes. Swing arms at your sides or allow them to rest against your butt so that heels kick palms.
3. Inchworm
Stand with feet hip-width apart and keep core tight. Bend from your waist, place hands on the floor, and walk hands forward, keeping legs straight. Go to a plank position, then walk hands back toward feet and stand.
- Mountain Climber
Start in a traditional plank, shoulders over hands and weight on your toes. With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward. Keep alternating legs.
- Spider Mountain Climber
Start in a plank position, engage the core, bring your right foot to the outside of your right hand and let your hips drop down a few inches toward the floor. Pause, and then return your right foot to meet your left. Repeat, bringing your left foot to the outside of your left hand this time. Continue to alternate sides.
- Mountains Climbers and a Press Up
Perform a set number of mountain climbers, followed by one push up.
- Jump from Normal Squat to Wide squat
Start in a standard bodyweight squat position. Jump feet out to a wide squat position, then jump back into the standar
d squat position. Keep alternating squats with a jump.
8. Push ups
Hands flat on the floor, with knees (only if absolutely necessary) or toes on the floor. Lower your body towards the ground, focus on chest to floor, then push your body back to the starting position.
9. Ice skaters
Stand with feet hip-width apart and keep a slight bend in knees. Jump to the right with right foot, landing lightly on the ball of right foot and sweeping left foot behind right leg. Alternate side to side.
- Plank jack
Start in a high plank position with core tight. Jump your feet apart, then jump them back together. Repeat as quickly as possible while trying to maintain level hips.
- Lunge hop
Come into a lunge with your right leg back. Swing your right leg forward to hop up on your left foot, and land softly back in a lunge. Alternate legs.
- Lunge jumps
Stand with your feet together and your knees soft. Jump and come into a lunge with your left leg forward. Push off with both feet, jumping them together, then hopping into a lunge with your right leg in front. Jump your feet back together to complete one rep.
- Squat jump
Start in a squat with your arms by your sides. Swing your arms to the ceiling, and jump. Land softly as you return to the squat position.
- Woodchop
Begin with arms up to the left, allowing the right foot to pivot as needed. Slice your arms diagonally across your body, pivoting on your left foot. Switch sides after 30 seconds.
- Sumo squat and punch
Come into a wide sumo squat; punch to the left then right. Return to standing and repeat.
- Jumping jacks
Jump your legs out as you bring your hands overhead, then jump back to standing.
- Cross body jumping jack
Stand with your feet shoulder-width apart, and extend your arms straight out to either side with palms facing down. Jump and cross your right arm over your left and your right foot over your left. Jump your legs to the sides and open your arms, then cross with the opposite arm and foot.
- Burpee
Stand with feet hip-width apart and core tight. Jump up, then immediately drop to the floor, placing hands on the floor and shooting feet back so you’re in a high plank position. Do a pushup. Quickly jump feet back to hands and, in one movement, stand and jump up to complete 1 rep.
- Half burpee
Begin in a plank position. Jump your feet to the outside of your hands, coming into a deep squat and keeping your hands on the floor. Jump your feet back to a plank.
- Alternating lateral lunge
Start with your feet directly under your hips. Step your right foot wide to the side, coming into a lunge with your left fingers touching your right foot. Your right knee shouldn’t go beyond your right toes. Push into your right foot to return to standing, then lunge sideways to the left to complete one rep.
- Lateral bunny hop
Make small jumps side to side as if you are jumping over an invisible line. Keep your legs as close together as possible, and swing your arms to help you jump.
- Plank with bunny hop
Begin in a plank position with your feet touching. Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right. Jump your feet back to plank, to complete one rep. Repeat on the other side.
Go ahead and give these exercises a go today.
Rebecca is a personal trainer and health & wellness coach who is passionate about helping women to feel healthy, happy and LOVE life. As a coach with a huge passion for vegan nutrition, holistic health, enjoying exercise and self care, Rebecca is on a mission to help women thrive!
