There are many options for cardio exercises that don’t require you to log miles on a treadmill. Bulky machines can be replaced by exercises with your own body weight without losing effectiveness, and they can be performed in the comfort of your own home. They help if you are overweight or just want to keep fit and get toned up.
Choose 3-4 exercises from the list below and perform them as an activity in between your main workouts at the gym, or add exercises to your cardio workouts, such as before a jog.
Perform each exercise for 30 to 60 seconds, preferably doing two to three rounds of exercises.
The list of exercises is arranged as the level of difficulty increases. The most effective bodyweight cardio exercises that are great for burning fat and improving cardiovascular function.
Stand straight, feet shoulder width apart. Bend down and, without bending the knees, touch the floor with the palms of your hands and begin to move your hands on the floor forward until you’re in the prone position. Immediately without resting, start moving your hands on the floor back to your feet, without bending your knees. Return to the starting position.
How to complicate: do one push-up in the prone position.
2. “Mountaineer” with turns
Lying down in front of you. Bend the left knee forward toward the right shoulder, return to the starting position, bend the right knee forward toward the left shoulder. Exercise should be done quickly, without rest.
How to make it easier: Bend the knee forward toward the chest without turning.
3. Plank Jacks
Lie down with your body straight. Jump back and forth on your toes. Repeat as fast as possible, trying to keep the body and hips straight.
4. Plank with touching knees
Take a supine position. Twist your body to form an inverted “V” and touch your left knee or shin with your right hand (if you are flexible). Try not to bend knees. Return to the starting position and repeat the movement for the other side. Do the exercise as quickly as possible.
Stand straight, feet shoulder width apart, knees slightly bent. Jump on your toes to the right, putting your left foot behind your right foot. Immediately do jump to the left, right foot behind the left.
6. Long jump with jogging backwards
Stand straight, feet shoulder width apart, knees slightly bent. Swinging, taking your arms back and squatting a little to jump forward as far as possible. Land on your toes, jog back to the starting position as fast as you can. Repeat the exercise. All you have to do quickly, without resting.
Lie prone, body straight. Shift your body weight to your left hand and turn your body to the right, while simultaneously “throwing” your left leg to the right and trying to reach for your left leg with your right hand. Return to the starting position. Repeat the movement for the other side. Do this exercise as fast as possible.
8. “Mountaineer” with wide lunges
Lie down, body straight. Do a wide lunge with right foot to right hand. Jump by quickly switching legs in the air: left leg to the left arm, right leg at the starting position. Continue to alternate legs as fast as possible.
9. Push-ups with one-leg jumps
Stand straight on the right foot, left foot does not touch the floor. Do a jump, pulling the left knee up. After the jump, immediately put your hands on the floor and move them forward to the moment when you get a supine support. Do one push-up, move your hands backwards, and get back to the starting position. All this is done on one leg. Do half of the exercise on the right leg, half on the left leg.
10. Classic Burpee
One of the most hated exercises among athletes. Stand straight, feet shoulder width apart. Do jump up, land on squat, in one movement take a bench, push-up, in one movement get on squat, make a jump up from squat. Repeat the movement. All you need to do as quickly as possible, without resting.
11. One-leg jumps with one hand touching the floor
Start the exercise in the lower lunge position. Right foot in front, left foot behind, fingertips touching the floor for balance. Jump up on the right leg, pulling the left knee up to the chest. Land on the right foot, put the left foot back, return to the starting position. Do half of the exercise on the right foot and half on the left foot.
12. “Mountaineer” with push-ups for the triceps
Lie down with your hands shoulder-width apart. Do push-ups with your forearms touching the floor, without moving your elbows apart. Return to the starting position. Finish the exercise by alternately bending the right and left knees to the chest.
How to make it easier: you can do push-ups standing on your knees, then take a supine support to bend your knees to your chest.
13. Jumps with lunges
It is better to do this exercise only if you have practiced the technique of performing normal lunges. Stand straight, back straight, right leg in front, left leg behind. Do lunge, bending both knees to 90 degrees. From this position do an upward jump, switching the leading leg in the air. Land with left foot in front, right foot behind. Immediately do a lunge, continue the exercise without rest, alternating feet.