We're here to tell you that when it comes to calorie-burning cardio, you don't even need to leave your home. And you don't need any equipment! We've rounded up 25 of our favorite bodyweight exercises that are guaranteed to raise your heart rate. The cardio moves will not only help you burn fat, but they will help you build muscle, too. Pick a handful to use for your next at-home HIIT workout [1] or to create your own cardio warmup before a strength-training session in your living room.
Jumping Jack
- Jump your legs out as you bring your hands overhead, and then jump back to standing.
Cross Jack
- Stand with your feet shoulder width apart and extend your arms straight out to either side, with your palms facing down.
- Jump and cross your right arm over your left arm and your right foot over your left foot. Jump your legs to the sides and open your arms, then cross with the opposite arm and foot.
Ali Shuffle
- Keeping your weight on the balls of your feet, scissor your legs front and back.
- This is quick footwork, and it should be light and fast. Pump your arms to keep the speed of the feet up in tempo.
High-Knee March With a Twist
- Start with your right foot extended back behind you and your hands together, reaching up and out (at about a 45-degree angle from your face). Keep your core tight and the weight on your left foot, with little to no weight on the right foot.
- Drive your right knee up and toward your chest as you bring your hands down and twist your upper body to the right.
- Re-extend your hands up and out while you tap your right foot back behind you. Tip: keep a soft bend in the knees.
- Keep repeating, and don't forget to switch sides.
Quick Skip
- Skip in place, bounding off the balls of your feet.
Twisted Butt Kicker
- Stand with your feet hip-width distance apart.
- Swinging your right arm across your chest, kick your right heel toward the left side of your butt. Return to standing.
- Swing your left arm across your chest while kicking your left heel toward the right side of your butt. This completes one rep.
- Keep your core tight and continue switching sides.
Knees and Toes
- Start with two high knees, bringing your right knee to your left hand, then your left knee to your right hand.
- Now rotate your right knee slightly outward to bring your right ankle to your left hand, then your left ankle to your right hand.
- Continue in this alternating pattern.
Cardio Foursquare
- Start with your feet centered on a mat; step your left foot back behind the mat, and then bring your right foot to meet your left.
- Step your left foot forward back to center, and then your right.
- Step your left foot forward in front of the mat, and bring your right to meet it. Then step back with your left foot to the center of the mat, and bring your right foot to meet your left.
- Step out to the left side with your left foot and out to the right with your right foot. Then return your left foot to center, followed by your right.
- Repeat the entire series, moving more quickly each time, focusing on agility and speed.
180 Jump
- Begin facing the left side of your mat (or space) with feet hip distance apart and your core tight, slightly hinged at the hips.
- Jump 180 degrees to your right, keeping your elbows near your ribcage and hands in front of you for balance.
- Jump 180 degrees to your left; make sure to be light on your feet, moving quickly.
- Repeat, jumping back and forth.
Knee Driver
- Begin with your weight on your left foot and your hands together in front of you for balance.
- Bend your left knee and extend your right leg behind you, placing little to no weight on the right toes.
- Drive your right knee toward your chest, bringing your hands to meet your knee.
- Re-extend your right leg behind you. This completes one rep.
- Be sure to switch sides.
Reverse Lunge Kick
- Step back with your left foot, coming into a deep lunge, bending both knees to 90 degrees.
- Press the right heel into the ground as you push off with your left foot, kicking your left leg to touch your left toes to your right hand.
- With control, return to the lunge position. This completes one rep. Be sure to do the same number of reps on each side.
Skip Lunge
- Come into a lunge with your left leg back.
- Swing your left leg forward to hop up on your right foot, and land softly back in a lunge. Do the same number of reps on both legs.
Jumping Lunge
- 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.
Side Skater
- Start in a small squat.
- Jump sideways to the left, landing on your left leg.
- Bring your right leg behind to your left ankle, and don't let it touch the floor.
- Reverse directions by jumping to the right with your right leg.
Single-Leg Touch and Hop
- Begin standing with your weight on your left foot. Keeping your back long, bend your left knee to touch the floor with your right fingers.
- Swing your right leg and left arm forward to return to standing, hopping once the torso is upright. Land with control, then slowly lower your torso and bend your knee to touch the floor again. Be sure to do the same amount of reps on both legs.
180 Jump Squat
- Start in a deep squat, with your legs a bit wider than your hips and your toes pointed outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor.
- Jump up, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly in a deep squat, twisting your torso to the left, with the left hand reaching toward the ceiling and the right hand toward the floor.
- Repeat, but reverse directions so you jump spinning to the right and go back the way you came.
Jump Shot
- Start at the left edge of your mat and take a big step to the right, moving through a low, wide squat, sweeping the mat with your left hand.
- Bring your left foot to your right, coming into a narrow squat. Jump straight into the air and "take a shot" with your right hand. Don't forget to follow through by straightening your elbow and flicking your wrist as if you were shooting a basketball.
- Land softly, with your feet parallel. Keeping your knees bent, step the left leg wide to the side to repeat the entire sequence on the other side. The side-to-side movement should be fluid and controlled.
Burpee
- Lower into a crouching squat with your hands on the floor.
- Do a squat thrust by jumping your feet back into a plank position.
- Do one basic push-up, bending the elbows and then straightening back to a plank.
- Jump the feet forward to the hands and come into a squat.
- Do an explosive jump straight up, getting as much height as you can.
Plank to Pike Jump
- Begin in plank position with your feet together. Keep your upper body stable and engage your abs. Don't let your lower back arch.
- Keep the weight on your hands as you draw your navel toward your spine.
- Use your abs to pull your hips directly up while keeping your legs straight and jump your feet forward, landing in pike position.
- Jump your feet back to plank, keeping your core tight and stable.
Frogger
- Begin in a plank position with your hands underneath your shoulders, body in one straight line. 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.
Plank Jack
- Begin in plank position with your shoulders over your wrists, your body in one straight line, and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don't let your booty rise toward the ceiling.
Squat Hop
- Start in a squat with your feet set slightly wider than your hips and your hands clasped loosely at your chest.
- Maintain the posture of the squat as you hop your feet off the ground a few inches. Land softly on the ground and deepen the squat, keeping your weight on your heels, to complete one rep.
Squat Jack
- Stand with your feet shoulder width apart and slightly turned out in a deep squat. Put your arms in a "goal post" position, with elbows bent and close to your thighs.
- Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.
- Jump your feet apart, landing with control, and lower your body back into the sumo squat position with hands up to complete one rep.
Side Shuffle With Touch
- Keeping a tight core and a soft bend in the knee, sit your hips back and take a light sideways hop to the right.
- Reach your left hand toward your right foot and touch the ground.
- Bring yourself back up and hop sideways to the left, reaching your right hand toward your left foot. Move quickly to intensify the cardio.
Under-the-Fence Kick
- Start with your feet together. Step out to the side with your right foot and bend forward at the hips slightly, keeping your back flat.
- With a neutral spine, bring your body to the right side in a sweeping motion, like you're ducking under a fence.
- Step your left foot to meet your right, and kick your right foot up to the side, keeping your hands close to your core.
- Repeat on the other side.
