No gym? No problem! When it comes to getting a great workout, there is no better equipment than your very own body. "Bodyweight training is incredibly effective and accessible for everyone, regardless of fitness level, says Shannon Cooper [1], iFIT [2] and NordicTrack [3] Trainer. "It requires zero equipment, so you can do it anywhere. It also engages multiple muscle groups simultaneously, improving strength, stability, and coordination."
That said, regular bodyweight exercises can also start to feel mundane. One way to increase the difficulty of your bodyweight workouts [4] is to bring in some intensity. You can do this by adding speed and power, creating a cardio bodyweight workout. Why cardio? "Cardio training is essential for overall health and wellness", says Cooper. "It improves heart health and boosts endurance [5]. Cardio enhances lung capacity, is a stress reducer, and promotes better sleep [6]. In addition, it's a fantastic way to boost your mood thanks to the feel good endorphins released during exercise."
To help you reap these benefits, we asked Cooper to put together a cardio bodyweight workout you don't want to skip. Ahead, a nine-move series that will get your heart pumping and make your body stronger each day.
Heart Pumping Cardio Bodyweight Workout
Equipment needed: Nothing, just your body.
Optional: A towel and yoga mat like one of these [7] for the moves performed on the floor.
Complete this circuit for 3-4 rounds for a workout that will raise your heart rate and challenge your muscles.
Mountain Climber: 30 Seconds
Frogger: 10 Reps
High Knees: 30 Seconds
Butt Kicks: 30 Seconds
Skater Hops: 10 Reps
Scissor Kicks: 20 Reps
Jumping Jacks: 30 Seconds
Plank Jacks: 10 Reps
Experts Featured in This Article:
Shannon Cooper [8], is an iFit and NordicTrack trainer.
Mountain Climber
"Mountain climbers [9] are excellent for engaging the core while getting your heart rate up. They also strengthen your shoulders, arms, and legs while improving agility," Cooper says. Here's how to do a mountain climber:
- Start in a high plank position with your shoulders stacked directly over your wrists
- Drive your right knee into your chest with power.
- Return to the plank position.
- Repeat with your right leg.
- Continue to run your knees in, alternating your legs.
- Repeat for 30 seconds.
Skater Hops
Skater jumps are not only great for cardio, but also for your agility. They work your quads, calves, glutes and hamstrings. Here's how to do skater hops:
- Start standing with your feet shoulder width apart.
- Push off of your right leg and jump to the left, landing on your left leg.
- Upon landing, push off of your left leg and jump to the right, landing on your right leg.
- Continue alternating for 10 reps (each jump counts as one rep).
Frogger
"This full-body move works your core, glutes, and shoulders while promoting flexibility in the hips and spine," Cooper says. "It's great for strength, cardio AND flexibility." Here's how to do a frogger:
- Start standing with your feet a little wider than hip width apart.
- Reach both hands to touch the floor with your arms between your legs into a squat position.
- Jump up.
- Upon landing. Reach to touch the floor in a squat position.
- Repeat for 10 reps.
Scissor Kicks
Scissors kicks are great for working your core, glutes, quads and hip flexors. Here's how to do scissor kicks:
- Lie on your back with your hands palms down by your sides, or behind your head for more neck support.
- Squeeze your core and lift your head, neck, and shoulders off of the floor.
- Kick your right leg up to the ceiling.
- Bring your right leg down, while simultaneously kicking your left leg up to the ceiling.
- Continue alternating for 20 reps (each kick counts as one rep).
High Knees
The higher the knees the higher the heart rate. "High knees are perfect for boosting cardiovascular endurance and activating the lower body, especially the quads and hip flexors," Cooper says. Here's how to do high knees:
- Start standing with your feet hip width apart.
- Drive your right knee up to hip height.
- Return your right foot to the ground.
- Repeat with your right leg.
- Continue to run your knees up, pumping your arms, and alternating your legs.
- Repeat for 30 seconds.
Jumping Jacks
Jumping jacks [10] are the ultimate move for spiking up your heart rate. They work most of the muscles in your arms and legs, making this a full body exercise. Here's how to do jumping jacks:
- Start standing with your feet shoulder width apart and your hands at your sides.
- Jump your legs out wider than your legs while simultaneously bringing your arms up, creating and "x" with your body.
- Jump your legs back together while bringing your arms back down to your sides.
- Repeat for 20 reps.
Butt Kicks
Butt kicks are appropriately named for what they do both physically, and metaphorically. They are an explosive cardio move that works your hamstrings and glutes. Here's how to do butt kicks:
- Start standing with your feet hip width apart.
- Drive your right heel back to your right glute.
- Return your right foot to the ground.
- Repeat with your right leg.
- Continue to kick your heels back, alternating your legs.
- Repeat for 30 seconds.
Plank Jacks
"Plank jacks [11] combine core stabilization with cardio, making them a powerful move for building core strength and increasing your heart rate," Cooper says. Here's how to do plank jacks:
- Start in a plank position with your shoulders stacked directly over your wrists.
- Brace your core, and jump your feet out wider than shoulder width.
- Jump your feet back together to the starting position.
- Repeat for 10 reps.
Brittany Hammond [12] is a NASM-certified fitness instructor, a fitness writer, and an avid reader. In addition to PS, she has contributed to Livestrong.com, Well+Good, Verywell Fit, and Health.com. She has worked as a group fitness coach for the past seven years.