Want to get fit without leaving home? Tired of the same old cardio workouts? If so, it’s time to make some changes! From burpees and high knees to power skipping, there are hundreds of bodyweight cardio exercises that can be done just about anywhere. They are just as effective as most gym workouts, and require no equipment.
This form of training helps build strength and endurance, increases muscle tone, and boosts joint flexibility. It’s also great for the heart and lungs, leading to improved cardiorespiratory fitness. With bodyweight cardio exercises, it’s easy to lose weight and keep it off.
Power skipping isn’t just for kids. This cardio exercise targets the quads, glutes, calves, and hip flexors while increasing heart rate. It burns up to 1,300 calories per hour, offering a full body workout. Additionally, skipping helps develop core strength, lowers blood pressure, and improves balance.
Burpees are called the king of cardio exercises for a good reason. This full body movement works every muscle and torches fat. There is more than one way to do burpees, such as mountain climber burpees, side arm balance burpees, spiderman burpees, slam ball burpees, and oblique knee tuck burpees. Each variation targets different muscle groups and keeps the workout interesting.
This simple cardio exercise is actually one of the best fat burners out there. When done regularly, it strengthens the muscles and joints, improves circulation, and burns fat. Jumping jacks also increases endorphin levels in the brain, which helps relieve stress and boosts the mood. With this exercise, a 150-pound person can burn up to 274 calories in just half an hour.
The pike push-up helps torches calories and helps build strength for the handstand push-up. This bodyweight exercise improves overall balance, stability, and endurance while raising heart rate. It’s also a good choice for those struggling to lose those last few pounds and build lean muscle. Pike push-ups increase arm strength, shape the abs, and boost athletic performance.
Those looking for a cardio exercise that gets the heart rate up fast should include high knees in their routine. This movement leads to more efficient running, stretches the hip flexors, and sculpts the glutes. In the long run, it increases lower body strength, especially in the quads. High knees are popular among runners, swimmers, endurance athletes, and people trying to saying fit on the go.
This bodyweight exercise targets the glutes, legs, and core muscles, increasing explosiveness and overall endurance. It’s a fantastic choice for those looking to maximize athletic power, shed stubborn fat, and build lower body strength. Squat jumps can be done with bodyweight only, or with dumbbells, kettlebells, or ankle weights for a more challenging workout.
Jumping lunges are a surefire way to get the heart racing in no time. This exercise appeals to those who already master the standard lunge. When done correctly, it shapes the glutes, quads, and hamstrings, strengthens the abs, and helps develop lower body power. Over time, it improves ankle stability and overall balance. Beginners should start with one small jump at a time and learn proper form to prevent injuries.