10 DIFFERENT BODYWEIGHT CARDIO WORKOUTS
Over the last year how we exercise has changed.
Gyms have opened and closed numerous times forcing us to take our workouts home.
This has presented a new set of challenges. We’ve had to learn how to use our body weight instead of machines and weights.
Further, our cardio has been limited to walking, running, hiking, and using whatever cardio machine we may have at home.
But while these simple forms of cardio are extremely effective, sometimes it’s nice to add variety with intervals and circuits.
Here are 10 different bodyweight cardio workouts that you can add to your weekly rotation.
10 Bodyweight Cardio Workouts
A Note on Personalization and Pace
Everyone responds differently to the stimulus of exercise. For some, one push-up is a max effort, while for others 20 push-ups are considered a warm up.
This idea applies to the workouts below—everyone will respond differently to them. For the best results, personalize the exercises, volume, and pace to your ability.
We encourage you to start small and build up. If an exercise is tough, choose something that is easier to complete like an isometric hold. You can learn more about how everyone responds differently to exercise here.
In these workouts, you will see the words “at a sustained pace”. We include them because working out at a sustainable pace is the key to building your cardio.
While it’s tempting to go fast, we urge you to start these workouts at a pace that you can maintain for all of the rounds. You can read more about why we prefer a sustained pace here.
# 1
4 Sets at a Sustained Pace
5 Minute AMRAP (As Many Rounds As Possible)
5 Push-Ups
Rest 5 minutes
# 2
8 Sets at a Sustained Pace
30 seconds High Knees
30 seconds Butt Kickers
Rest 60 seconds
Do You Need A New Workout Plan?
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# 3
2-3 Sets at a Sustained Pace
10 Minute Clock
Run 1 Mile
Rest 10 minutes
A Note on Running
Running is a skill that needs to be developed. Before you jump right into it, start building time on your feet by going for walks. Then, begin running smaller distances and build up over time. You can learn a specific running progression in this blog.
# 4
15 Minute AMRAP at a Sustained Pace
400m Run
20 Walking Lunges
+
Rest 5 minutes
+
15 min AMRAP at a Sustained Pace
10 Sit-Ups
20 Air Squats
30 Front Leaning Rest Shoulder Taps
# 5
Each For Time at a Sustained Pace
800m Run
50 Double Unders
+
Rest 5 min
+
400m Run
75 Double Unders
+
Rest 3 minutes
+
200m Run
100 Double Unders
+
Rest 5 min
x 3 Sets (from the top)
# 6
30 Minutes AMRAP at a Sustained Pace
20m Bear Crawl
20 Jumping Jacks
20m Crab Walk
8 Alternating bodyweight Turkish Get Ups
10 Inchworm + Push-Up
# 7
4 Sets
5 min AMRAP at a Sustained Pace
20m High Knees
20m Butt Kickers
20m Jog
Rest 3 minutes
# 8
EMOM 12 Minutes (Every Minute on the Minute)
Minute 1.100m Run
Minute 2. 10 Burpees
+
EMOM 12 Minutes
Minute 1. 50 Double Unders
Minute 2. 30 sec Mountain Climbers
# 9
5 Rounds at a Sustained Pace
1 Minute Jog
1 Minute Air Squats
1 Minute Jog
1 Minute No Push-Up Burpees
1 Minute Jog
1 Minute Quadruped Crawl
# 10
3 Sets
Every 10 Minutes, complete at a Sustained Pace
200m Run
20 Burpees
400m Run
10 Burpees
Rest remainder of 10 minutes
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