Bodyweight cardio exercises allow you to get a great workout, whether you’re at home, the gym, or traveling. These full-body moves elevate the heart rate, improving cardiovascular health and fitness. They are also a functional way to train that can improve strength and mobility for daily life.
These seven bodyweight exercises are high-impact, which supports good bone health. They also lend themselves well to high-intensity interval training, or HIIT. This training style is an effective, time-efficient way to improve strength and body composition.
Now, let’s delve into the technique tips and programming suggestions for these seven heart-pumping moves.
7 Bodyweight Cardio Workouts
Incorporate these bodyweight cardio exercises into your routines to increase strength and aerobic capacity. They are highly adaptable to any fitness level and can be done anywhere.
7 Bodyweight Cardio Exercises
Work out anywhere, anytime with these seven bodyweight cardio exercises. These simple moves not only get the heart rate up but also build muscular strength and endurance.
Burpees
As a multi-joint move activating several muscle groups, burpees are the ultimate cardio exercise. This move makes you work up a sweat while strengthening the legs, shoulders, and core. With incline, low-impact, and high-impact variations, it’s a highly adaptable exercise that can benefit exercisers of various fitness levels.
Burpees are great for multitasking since you can strengthen the upper body and do cardio simultaneously. One study of home exercisers found that burpees can improve upper body strength and heart rate variability. As a HIIT move, burpees can help increase cardiovascular fitness and peak power.
How To Do
- Stand with your feet together.
- Hinge from the hips and squat down.
- Lower until you can place your palms on the floor shoulder-width apart.
- Jump the legs straight out behind you.
- Hold the high plank position for a second.
- Jump the feet forward so you are in a crouched position.
- Push upward in an explosive jump. Reach the arms overhead.
- Land in a standing position.
- Repeat to complete the desired number of reps.
Tips
- Engage the abdominals by pulling the belly button toward the spine. This protects the lower back.
- Keep the pelvis and chest at the same height during the plank. Allowing the pelvis to drop stresses the lower back.
- To modify the exercise, remove the jump. Step in and out of the plank to ease the stress on the shoulders and core.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–6 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
High Knees
High knees target the quadriceps, hip flexors, and lower rectus abdominis. They help you build lower-body strength using plyometrics. By utilizing explosive, high-impact movements, this exercise can increase muscular strength, bone density, and cardiovascular fitness.
Plyometric training can positively impact athletic performance by improving sprinting and jumping ability. It aids soccer and basketball players by enhancing agility, speed, and explosive strength. Additionally, plyometrics aid in functional sports performance, decreasing the risk of injury.
High knees are another ideal HIIT exercise that can increase aerobic conditioning. HIIT helps improve lung capacity and cardiovascular fitness. This style of training also builds strength and lower body power.
How To Do
- Lift the right leg to hip height, bending the knee to 90 degrees.
- Raise the left arm so the elbow is at chest height.
- Lower the right leg and left arm.
- Hop to the left leg, lifting the left knee and right arm.
- Repeat the sequence for the desired duration.
Tips
- Increase core activation by focusing on using the abdominal muscles to pull the knee toward the chest.
- Keep the knees slightly bent as you land. Locking out the joints can strain the knees.
- Modify the exercise by eliminating the hop between legs.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 30–60 seconds |
| Hypertrophy | 3–6 | 30–60 seconds |
| Endurance Training | 2–3 | 60–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
Jump Squats
Jump squats work all of the major lower-body muscle groups. They strengthen the quadriceps, hamstrings, glutes, and calves with a single exercise.
The muscle activation rates in a traditional squat are as follows:
- Bicep femoris (hamstrings) — 40%
- Rectus femoris (quadriceps) — 50%
- Gastrocnemius (calf) — 21.42%
This gives us an idea of how hard the muscles work in a jump squat. A squat jump would have higher rates due to the explosive force generated by the muscles.
Plyometric jump training, like jump squats, can build muscle mass and increase calf and thigh girth. This training method was found to be comparable with resistance training in developing lower-body muscle hypertrophy.
How To Do
- Stand with the feet hip-width apart.
- Hinge from the hips, lowering the glutes.
- From the bottom position, push upward into an explosive jump.
- Land with soft knees in a standing position.
- Repeat to reach the desired number of reps.
Tips
- Ensure the knees don’t move past the toes. This can stress the knees.
- Keep the spine straight, staying as upright as possible. Excessive leaning alters exercise alignment.
- Don’t let the knees cave inward during the squat. It can strain the inner knee.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–4 | 4–6 |
| Hypertrophy | 3–6 | 8–12 |
| Endurance Training | 2–3 | 12–15 |
| Power Training | 3–5 | 1–5 (Explosive) |
Butt Kickers
Butt kickers are a simple cardio exercise that work the glutes, hamstrings, calves, and quadriceps. They can be performed anywhere and are an easy addition to any calisthenics workout. Butt kickers are high-impact, making them one of the bodyweight exercises that can increase bone density.
High-impact and jump training exercises can improve bone mass and aid in osteoporosis prevention. This brittle bone condition increases the risk of fractures and injuries, especially in menopausal women. One study on high-intensity resistance and impact training showed it can increase bone strength in women.
How To Do
- Bend the right knee, pulling the heel toward the glute.
- Lift the left arm.
- Straighten the right leg.
- Lower the left arm.
- Hop from the left to the right foot.
- Repeat the sequence on the other side.
- Continue for the desired duration.
Tips
- Flex the foot as you pull it upward. This further activates the hamstrings.
- Reach the arms overhead to increase the exercise intensity.
- Keep the upper body tall. For proper alignment, avoid leaning forward.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 30–60 seconds |
| Hypertrophy | 3–6 | 30–60 seconds |
| Endurance Training | 2–3 | 60–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
Mountain Climbers
Mountains climbers give you good bang for your buck, incorporating full-body strengthening and cardio all in one. While this exercise targets the rectus abdominis and obliques, it also works the legs, shoulders, and erector spinae.
The muscle activation rates in a plank are approximately 46% for the rectus abdominis and approximately 75% for the obliques. This gives us an idea of how hard the core works, as mountain climbers are essentially dynamic planks. The rate would be higher for mountain climbers because of the knee pulls.
Mountain climbers build core strength and endurance. A strong core can reduce the risk of injuries in sports and aid in managing lower back pain. One study on desk workers found core strength decreased lower back pain from sitting.
How To Do
- Place the hands on the floor under the shoulders.
- Straighten the legs behind you.
- Pull the right knee toward the chest.
- Straighten the right leg.
- Repeat with the left leg.
- Alternate legs for the desired duration.
Tips
- Don’t let the glutes lift as the knee pulls in. This decreases the core’s work.
- Keep the abdominals engaged and the pelvis lifted. This supports the lower back.
- Modify the exercise by moving slowly. Progress the intensity by increasing the speed.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 30–60 seconds |
| Hypertrophy | 3–6 | 30–60 seconds |
| Endurance Training | 2–3 | 60–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
Jumping Jacks
This classic calisthenics exercise targets the quadriceps, glutes, abductors (outer thigh), and adductors (inner thigh). It also works the deltoids, pectoralis, and latissimus dorsi muscles. With big simultaneous movements of the upper and lower limbs, jumping jacks are an ideal cardio move.
One of the best cardio weight loss training styles is HIIT. High-impact moves, like jumping jacks, can improve body composition by decreasing fat and increasing lean muscle. Research shows that this training method can lead to weight loss and changes in waist circumference.
How To Do
- Jump the feet out to the sides.
- Lift the arms sideways over your head.
- Jump the feet together.
- Return your arms to your sides.
- Repeat for the desired duration.
Tips
- Land with soft knees. This prevents knee strain.
- Keep the kneecaps and toes pointing in the same direction. Inward angling of the knee can stress the joint.
- Focus on using the latissimus dorsi to pull the arms down. This increases back muscle activation.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 30–60 seconds |
| Hypertrophy | 3–6 | 30–60 seconds |
| Endurance Training | 2–3 | 60–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
Skater Hops
Skater hops are a lateral (sideways)plyometric exercise that focuses on the lower body. They work the quadriceps, glutes, abductors, adductors, calves, and abdominals.
Adding lateral exercises, like skater hops, into your workout is important for creating a well-rounded program. Our day-to-day lives mainly involve forward and backward movement. Working the body in a side-to-side direction activates different muscles, leading to a better strength balance.
Lateral plyometric training is beneficial to athletes. It was found to increase both vertical and horizontal jump performance. This training can also improve agility, which is useful in sports like soccer.
How To Do
- Extend the right leg sideways, hopping to the right foot.
- Pull the left leg toward the right. Keep the knee bent and the foot behind you.
- Bring the left arm slightly across the body as you hop.
- Extend the left leg sideways, hopping to the left foot.
- Pull the right leg toward the left.
- Repeat for the desired duration.
Tips
- Bend the knee of the balancing leg for the quadriceps to work more.
- Think about squeezing the inner thighs together. This aids muscle activation.
- Keep the hips square. Don’t twist the lower body, as it compromises alignment.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–4 | 30–60 seconds |
| Hypertrophy | 3–6 | 30–60 seconds |
| Endurance Training | 2–3 | 60–90 seconds |
| Power Training | 3–5 | 30–60 seconds |
Best Bodyweight Cardio Workout Routine
Try these bodyweight cardio exercises for an intense workout. This routine also offers well-rounded upper- and lower-body strengthening.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Jumping jacks | 2–4 sets | 30–60 seconds | 30 seconds | |
| Mountains climbers | 2–4 sets | 30–60 seconds | 30 seconds | |
| Jump squats | 2–4 sets | 12–15 reps | 30 seconds | |
| Skater hops | 2–4 sets | 30–60 seconds | 30 seconds | |
| Burpees | 2–4 sets | 12–15 reps | 30 seconds |
Benefits Of Bodyweight Cardio Exercises
Bodyweight cardio exercises offer a variety of health benefits, from improving cardiovascular health to building muscle and bone mass. As equipment-free exercises, you can gain these benefits working out at home.
Improve Functional Ability
Working out with body weight is a functional way to train. We need to support our bodies through a range of movements and activities every day. Bodyweight exercises can increase functional ability, making everyday tasks easier and safer.
Functional training improves balance, stability, strength, and coordination. This training style is beneficial to everyone, from athletes to seniors. High-intensity functional training was found to enhance speed, balance, and technical performance in athletes.
As we age, functional training and mobility become increasingly important for maintaining independence and quality of life. Training that mimics everyday movements builds functional strength. This can decrease the risk of injury and falls.
Improves Bone Density
These bodyweight cardio exercises are high-impact moves. This form of exercise puts positive stress on the bones, stimulating adaptations that increase bone mass. Strong bones decrease the risk of fractures and falls, especially as we age.
Research on men and women demonstrates that high-impact exercise decreases the risk of osteoporosis. Studies on young adults also found this training method beneficial for improving bone density. Employing high-impact exercises from a young age builds bone mass, benefiting you later in life by combating natural bone deterioration.
Saves Money
One of the benefits of cardio exercises that rely solely on body weight is that they can be done anywhere. Bodyweight cardio moves are easily performed at home or outdoors. They allow you to improve cardiovascular fitness, muscular strength, and body composition without expensive equipment or a gym membership.
Bodyweight exercises are easily adaptable to different fitness levels, from beginner to advanced. Sturdy household furniture or a wall can modify an exercise. Make burpees and mountain climbers easier by performing them on an incline using a table.
Bodyweight exercise can be progressed by using larger movements, increasing exercise duration, or shortening rest intervals. Equipment isn’t required to incrementally increase exercise difficulty.
Expert Training Tips
- Work out at an intensity that allows you to maintain a steady breath. Hyperventilating is a sign of pushing too hard. Muscles need a constant supply of oxygen to work effectively.
- Move with control and focus on employing the muscles to push and pull the limbs throughout the exercise. Uncontrolled rapid movements increase the risk of injury and decrease the muscles’ work.
- Modify exercises by making them low-impact. For example, do low-jacks by alternately stepping one foot to the side and back to the center. A smaller range of motion also lowers exercise intensity.
- For interval training, start with an equal ratio of work to rest. For example, 30 seconds work and 30 seconds recovery. Progress by altering the ratio. Increase the work duration and shorten the rest, like 45 seconds work and 15 seconds rest or 1 minute work and 30 seconds rest.
Conclusion
Bodyweight cardio exercises are a versatile and budget-friendly workout option. These minimalist moves allow you to exercise at home or while traveling.
They help you increase cardiovascular fitness and heart health. Bodyweight cardio moves also improve body composition and strength. Add these exercises to your program to get an effective, affordable workout.
Frequently Asked Questions
Bodyweight exercises are often used as cardio moves, especially in interval training. Full-body exercises work many muscle groups simultaneously, really elevating the heart rate.
Exercise programming depends on fitness goals. To promote general good health, WHO recommends 75–150 minutes of vigorous exercise or 150–300 minutes of moderate-intensity exercise a week. Performing one hour of cardio three times a week would meet these guidelines.
Low- to moderate-intensity cardio burns fat. Research shows that low-moderate intensity exercise and HIIT are comparable in burning fat. However, HIIT training offers the same outcome in a more time-efficient manner.
Exercising recommendations for weight loss are 225–420 minutes a week. Exercise duration and intensity are important factors. Low-intensity exercise requires more time, while high-intensity exercise burns calories in a shorter period.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Tammy Hogan, PT, BA Personal Trainer & Yoga Instructor
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