Bodyweight cardio exercises are a great way to get in shape, and the best of all – it requires no equipment and you can do it anywhere.
In this article, we will go through 11 bodyweight cardio exercises that you can do at home or from anywhere you want.
For each exercise you will learn if the exercise is something for you and the benefits of it. You will also be told how to exactly perform the exercise and how many repetitions and sets you should do. To get an easy understanding, each exercise will also show an image of how to do the exercise.
But remember doing exercises without any plan is pointless. You should therefore know how to get started with a workout routine, as well as how to set and achieve fitness goals. Another great way of succeeding with your fitness journey is to track your progress with help of a workout journal. If you’re into home workouts you’re perhaps also interested in knowing what to think about when choosing equipment for your home gym and the best home workout machines.
Let’s get started!
1. Burpees
Good for: people that really want to improve their endurance and burn calories, as well as activate multiple muscle groups at once. It’s a full body exercise that uses your arms, legs, chest, back, and butt.
How to do burpees in 3 easy steps:
- Get in a plank position, with your hands on the floor and your feet together.
- Jump into a low squat position with your hands on the floor (or close to it). Your knees should be bent at about a 90 degree angle. Remember to keep your core tight.
- Jump up as high as you can by extending both legs out behind you and bring them back in front of you while raising your arms over your head at the same time
How many times you should do burpees:
- Beginner: 6-8 reps x3 sets
- Advanced: 12-20 reps x4 sets
2. Jumping jacks
Good for: someone that wants to activate all the major muscles in the lower body, as well as improve their cardiovascular health and burn calories.
How to do jumping jacks in 3 easy steps:
- Start by standing with your feet together with arms at your sides.
- Then, jump out while simultaneously raising your arms above your head and clapping together.
- Jump back into the starting position and bring your arms back down to your sides.
How many times you should do jumping jacks:
- Beginner: 8-12 reps x4 sets
- Advanced: 15-30 reps x4 sets
3. Jump squat
Good for: someone that is looking for that extra burn in the lower body, while also burning calories and improving their balance and cardiovascular health.
How to do jump squat in 3 easy steps:
- Stand with your feet a bit more than shoulder-width apart and point your toes slightly outwards
- Keep your back straight and engage your core while bending your knees and getting into a squat position. From this position, collect all your power and jump up in the air while extending your legs.
- Get back to the starting position and continue.
How many times you should do squat jump:
- Beginner: 8-12 reps x4 sets
- Advanced: 15-30 reps x4 sets
4. High knees
Good for: someone that wants to target their lower body and hip flexors, as well as improve their muscular endurance, balance and coordination in the lower body.
How to do high knees in 3 easy steps:
- Stand with good posture, feet hip-width apart.
- Bend one of your knees and move it towards your chest, and use your arms while doing it. Work with the opposite arm towards the opposite knee. Your knee should pass close to your chest without touching it.
- Return to the starting position by straightening your legs and continue with the other leg.
How many times you should do high knees:
- Beginner: 20-30 seconds x4 sets
- Advanced: 30-60 seconds x4 sets
5. Lateral high knees
Good for: someone that wants variation in their high knee movement. Just like regular high knees, this exercise will help you to target your lower body, get your heart rate up and burn calories.
How to do high knees in 3 easy steps:
- Stand with good posture, feet hip-width apart.
- Bend one of your knees diagonally towards your chest, and use your arms while doing it. Work with the opposite arm towards the opposite knee. Your knee should pass close to your chest without touching it (remember to do the movement diagonally)
- Return to the starting position by straightening your legs and continue with the other leg.
How many times you should do lateral high knees:
- Beginner: 20-30 seconds x4 sets
- Advanced: 30-60 seconds x4 sets
6. Butt kicks
Good for: someone that wants to activate their hamstrings, glutes and calves. It also helps you to get your heart rate up, as well as burn calories.
How to do butt kicks in 3 easy steps:
- Start with standing tall. And have hip-width apart between your legs.
- Bring one heel off the floor towards your butt, while the opposite arm comes up towards your shoulder, as if you are running.
- Get back to the starting position and do the same thing with the other leg.
How many times you should do lateral high knees:
- Beginner: 20-30 seconds x4 sets
- Advanced: 30-60 seconds x4 sets
7. Mountain climbers
Good for: someone that wants to engage various muscle groups and improve their balance, coordination, agility, strength, as well as get their heart pumping
How to do mountain climbers in 3 easy steps:
- Start in a high plank position, with your hands placed under your shoulders with shoulder-width apart.
- Pull one of your knees into your chest, and keep the other leg straight.
- Get back to the starting position and do the same with the other knees and continue.
How many times you should do mountain climbers:
- Beginner: 20-30 seconds x4 sets
- Advanced: 40-60 seconds x4 sets
8. Lunge jumps
Good for: someone that wants to build strength and agility in their lower body. It will also help you to get your heart pumping really well and burn calories.
How to do lunge jumps in 3 easy steps:
- Stand straight and place your feet hip-width apart.
- Take a jump forward with one leg and bend both knees to lower your body until the back knee nearly touches the floor. While doing this, work with the opposite arm to the knee, as if you are running.
- Jump back to the starting position. Do the same thing, but with the other leg.
How many times you should do lunge jumps:
- Beginner: 8-12 reps x4 sets
- Advanced: 16-30 reps x4 sets
9. Plank jacks
Good for: people that want to strengthen their core, as well as improve the stability in the core and get their heart rate up.
How to do plank jacks in 3 easy steps:
- Start in a high plank position (your arms extended and your hands under your shoulders). Have your feet together and keep your body in a straight line
- Jump out with both of your feet to each side (like you jump out when you do I regular jumping jack)
- Get back into the starting position and continue.
How many times you should do plank jacks:
- Beginner: 20-30 seconds x4 sets
- Advanced: 30-60 seconds x4 sets
10. Tuck jumps
Good for: someone that wants to improve their explosive power, coordination and cardiovascular health
How to do tuck jumps in 3 easy steps:
- Start in a standing position with hip-width apart. Been your knees slightly (like a half squat)
- Drive your arms up and push off the floor and pull your knees toward your chest
- Get back to the starting position and continue.
How many times you should do plank jacks:
- Beginner: 6-8 reps x4 sets
- Advanced: 12-15 reps x4 sets
11. Squat thrust
Good for: someone that wants to activate major muscle groups in both the upper and lower body, as well as improve their hip mobility and cardiovascular health.
How to do squat thrust in 3 easy steps:
- Stand up with shoulder-width apart between your feet and keep your arms by your sides.
- Get into a squat position and place your hands on the floor. Kick your legs back into a plank position. Return to the squat position.
- Get back to the starting position and repeat.
How many times you should do squat thrust:
- Beginner: 4-6 reps x4 sets
- Advanced: 10-15 reps x4 sets
Wrap up
As you can see, bodyweight cardio exercises come with a lot of variation. And the amazing thing is that there is something for everyone, no matter what fitness level you are at.
But what’s the point of doing exercises without having any clear plan? It can be good to know how to get started with a workout routine, as well as how to set and achieve fitness goals.
Now that you have the list of the 11 best bodyweight cardio exercises and know how to perform them, which one will you try out? Do you have any favourite/favourites?
Let me know in the comments below!