The Best Cardio Bodyweight Exercises You Can Do Right in Your Living Room

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, iFIT and NordicTrack 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 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. Cardio enhances lung capacity, is a stress reducer, and promotes better sleep. 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 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, is an iFit and NordicTrack trainer.