Bodyweight Cardio Workout (with Videos!)

Looking for a new way to exercise, get your heart rate up and boost your metabolism?!

Bodyweight cardio exercises are an awesome way to do all of that and more.

Benefits: You don’t need much space or equipment at all, it isn’t boring, it is very effective at improving cardiovascular endurance and boost your metabolism for longer than steady pace cardio.

Here are some examples of bodyweight cardio exercises. I have all of these with video links at the end as well.

Note: I was previously doing these before getting pregnant and continued most all of them throughout my pregnancy . Of course, you should always listen to your body and move in a way that is beneficial to YOU without causing pain, discomfort or anything that feels unsafe or uncomfortable.

There are many ways to create these exercises into a workout! Here are a few ideas:

1. Pick a few exercises (anywhere from 3-6) and do a set number of reps per each exercise (i.e. 10-15) Complete all reps for all exercises in a row as 1 circuit. Rest for 45-60 seconds and repeat for 3-6 rounds.
2. Pick a set amount of exercises like above. Set a timer with a work period of 30-40 seconds followed by a rest period of 15-30 seconds. Do each exercise in the work period, rest, and complete X amount of rounds of this.
3. Combine these cardio exercises with another form of cardio. For example, do 2-3 minutes of fast walking, jog or run, spin bike or stairmill followed by 10 reps of 3 exercises (squat jumps, high knees and plank jacks). Then repeat this circuit for a desired time (i.e. 20-30 minutes total).

EXERCISES:

Bench Hop Overs https://youtube.com/shorts/UwIrSyrGuLc?feature=share

Bench Split Hop Ups https://youtube.com/shorts/2GvoEsY4rQ0?feature=share

Iceskaters https://youtube.com/shorts/xJMMnRfyMQo?feature=share

Jump Rope (or replace with jog/high knees in place) https://youtube.com/shorts/zNXYAE0-R9w?feature=share

Pop squats and High Knees https://youtube.com/shorts/Se6YZuSNORA?feature=share

Burpee jump out and in (with or without upper body exercise added) https://youtube.com/shorts/6fskSEUq67E?feature=share

Jump lunges, Jumping Jacks https://youtube.com/shorts/DwCSJlovA28?feature=share

Box, Bench Front shuffles & Box, Bench or Floor Side to Side Mountain Climbers https://youtube.com/shorts/evud1ZAZ_TY?feature=share

Box, Bench or Bodyweight Squat Jumps & Box, Bench or Floor Plank Jacks https://youtube.com/shorts/NkHPuku7iZ0?feature=share

The workout will go by FAST and you will have boost your metabolism and energy for the rest of the day! It is important to work hard AND smart. Hope you enjoy!

Questions about exercise, fitness and what is best for YOU? I offer online customized fitness plans and 1:1 coaching.

Email me at finessefitnesswithallison@gmail.com and let’s chat!