9 Bodyweight Cardio Exercises Trainers Want You to Add to Your Weight-Loss Routine

Updated on 9/17/2021 at 10:35 AM

Cardio workouts are a big help if you're trying to lose weight, but running, walking, cycling, and swimming might not be your cup of tea. If that's the case, or if you're just looking to shake up your routine, bodyweight cardio workouts are a great option, routines you can do at home with a minimal amount of equipment to get your heart rate up and burn calories. For the best results, it's all about choosing the right exercises.

That's why we asked nine trainers to give us their best cardio exercises for weight loss and rounded them up here, complete with step-by-step instructions. Of course, it's worth noting that weight loss isn't only about cardio; strength training builds muscle and boosts your metabolism, which helps you burn more calories even when you're not working out. And a healthy diet is just as important, so make sure you're eating plenty of protein to build muscle, fats to keep you full, and carbs to fuel up and stay energized. (It's also recommended to minimize your intake of ultra-processed foods, which have been shown to lead to weight gain.) Cardio is a key piece of the puzzle, though, both for pure calorie burn for weight loss and general health benefits like staving off heart disease and preventing diabetes.

With all of that said, let's get ready to break a sweat! Grab some water and throw a couple of these must-do cardio exercises into your routine to help you lose weight.

Jump Rope

Jump rope engages multiple muscle groups while spiking your heart rate, allowing for a solid calorie burn, said ACE-certified personal trainer Michael Julom. It's also a simple, accessible activity you can do just about every day, he added. PS: if you don't have a jump rope handy, just pretend (as pictured).

Stand with your feet hips-width apart, pulling your core toward your spine.
Hold a jump rope (or pretend) in each hand and hold your hands out away from your body.
Flip the rope over your head and jump over it with both feet, or one foot at a time.
Repeat for three to five minutes if you're a beginner.

Squat Jump

Your legs contain some of the biggest muscles in your body, said trainer Bobby Aldridge, ACE, CSCS, so you'll burn more calories if you work them hard in your routines. Squat jumps are a great way to do it: "the higher you jump, the more calories you burn," Aldridge said. (You can also remove the jump and do a traditional squat for a low-impact version.)

Stand with your feet hip-width apart or a little bit wider. Pull your core toward your spine.
Looking straight ahead, bend at both the hips and knees, squatting about halfway down with your knees bent at about 45 degrees. Make sure that your knees remain in line with your toes and keep your back between a 45- to 90-degree angle to your hips.
Swing your arms up and push through your feet to jump as high as you can. Land lightly in a squat position.
This counts as one rep.

Walkout to Push-Up

"This basic exercise works the full body and gets the heart pumping," Aldridge said. Do it as quickly as you can (with proper form) and you'll get double benefits: heart-pumping cardio and strength work in your upper and lower body.

Start standing with your feet hip-width apart, core pulled in tight.
Bend forward from your waist, keeping your chest lifted and core tight. Place your palms on the ground, bending your knees if needed.
Walk your hands out until you're in a high plank position with your wrists directly below your shoulders.
With your core engaged, bend at your elbows and lower your torso toward the mat to perform a push-up. Don't let your back slouch or hunch — try to keep it flat the whole time.
Push through your hands to complete the push-up and return to the plank position.
Reverse the movement, walking your hands back toward your feet and straightening up to return to standing.
This counts as one rep.

Pilates Hundreds

This classic Pilates mat exercise works your core, sure, but "the pumping motion of the arms gets the cardiovascular system working right away," said nationally-certified Pilates instructor Alina Sedano. "It helps increase the heart rate and circulates blood throughout the body," she said, so you're burning calories while strengthening your core muscles.

Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring your hips and knees are together. Gently press your spine into the mat, and bring your legs into tabletop position. Make sure your knees are stacked over your hips, your toes are pointed, and your shins are parallel to (in line) the floor. Rest your hands gently on your knees. This is your starting position.
On an exhale, tuck your chin into your chest and draw your ribs to your hips to elevate your head, shoulders, and upper back off the mat. Be sure to keep your back flat on the mat. At the same time, extend your knees to create a 90-degree angle at your hips and extend your arms by your sides with your palms facing down, ensuring your arms are parallel to (in line with) the floor.
Inhale, and elevate your arms slightly, then lower your arms slightly. This is called a pulse. Perform five pulses.
Exhale, and pulse your arms five times.
Lower your head and shoulders, bend your knees, and place your hands on your knees to return to the starting position.
Repeat until you have completed 100 pulses (10 inhales and exhales), which should take you around 50 seconds.
Complete this circuit for a total of three rounds, taking one minute of rest in between each round.

Plank Jack

"Plank jacks are the ultimate calorie burner and a great full body workout," Sedano said. Your entire core is getting a workout as it stabilizes your body, and your arms will be shaking holding you up. Meanwhile, the jumping will get your heart rate up fast, a solid combination to help you torch calories. To modify, Sedano suggests stepping one foot out a time instead of jumping.

Start on your hands and knees, shoulders directly over wrists and hips directly over knees. Extend your legs out behind you, feet together and heels over toes. Brace your core by pulling your abs in toward your spine. This is your starting position.
Jump both feet out to the side simultaneously, like you're doing a jumping jack. Keep your core tight and arms stable, shoulders over wrists.
Jump your feet back to the starting position.
This completes one rep.

Burpee

Burpees might be painful (in a good way!), but "they work your whole body" and get your heart rate seriously spiking, said Javen Palmer, a Level-3 personal trainer in the UK. Palmer's tip: adding a burpee finisher after a strength workout, which is "a great way to increase that calorie burn." You can also try these burpee variations to work up to the full, high-impact exercise.

Start standing with your feet hips-width apart and your core pulled in toward your spine.
Looking straight ahead, bend at both the hips and knees, squatting down until you can place your palms on the floor. Keep your chest lifted and core tight.
Jump your feet straight back into a high plank position, making sure your shoulders stay over your wrists and your feet hips-width apart, heels over toes.
With your core engaged, bend at your elbows and lower your torso toward the mat to perform a push-up. Don't let your back slouch or hunch — try to keep it flat the whole time.
Push through your hands to complete the push-up and return to the plank position.
Jump your feet forward to your hands, coming back into a low squat.
Push through your feet and jump up, getting as much height as you can. Be sure to land gently and with control.
This counts as one rep.

High Knees

"High knees are best for cardio," said Casey Cohen, NASM-certified personal trainer for beRevolutionarie. This classic move is all about getting your heart pumping and your body burning calories fast. For a lower-impact workout that also challenges your balance, Cohen recommended taking out the running motion and just lifting and holding one knee at a time.

Stand up straight and place your feet about hip-width apart.
Place your hands palms down facing the floor, hovering just above your belly button.
Quickly drive your right knee up to meet your right hand, keeping your core tight.
In a running motion, bring your right leg back to the ground while simultaneously lifting the left knee to meet your left hand.
Continue alternating knees in a running motion, staying on the balls of your feet the entire time. Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.

Jumping Lunge

"This exercise is so effective for weight loss because it is extremely explosive and accelerates your heart rate quickly," said ACE-certified personal trainer Samantha Watson. It's also a full-body movement, which means you're working more muscles and burning more calories.

Start standing with your feet together, core tight.
Jump into a lunge position, bringing your right leg in front of you and your left leg behind. Land softly, bending both knees to about 90 degrees while keeping your chest high and abs pulled toward your spine.
Push off both feet, straightening your legs as you jump up. Switch legs in mid-air and land with your left leg in front this time and your right leg behind. Lower down into a lunge again.
You can also bring both feet together in the standing position before lowering into each lunge (as pictured).
This counts as one rep.

Push-Up

"This may seem like an odd one," Palmer said, "but the best thing about push-ups is that helps you build lean muscle mass." When you have more muscle, your metabolic rate speeds up and helps you burn more calories when you're at rest. For the cardio boost, try doing your push-ups at a faster pace while still maintaining correct form.

Place both hands on the mat shoulder-width apart with your legs extended behind you and your feet together. You should be resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
Maintain a neutral spine, and on an inhale, bend your elbows and lower your torso toward the mat, pointing your elbows out at about 45 degrees.
Exhale, and extend your arms, straightening your elbows, and lift your body back to the starting position.
This counts as one rep.