No gym? No problem! When it comes to getting a good workout, there is no better piece of equipment than your own body. “Bodyweight training is incredibly effective and accessible to everyone, regardless of fitness level,” says Shannon Cooper, iFIT and NordicTrack Coach. “It requires no equipment, so you can do it anywhere. It also engages multiple muscle groups at once, improving strength, stability and coordination.”
That said, regular bodyweight exercises can also start to feel mundane. A way to increase the difficulty of your body weight training is to bring in some intensity. You can do this by adding speed and power, creating a cardio workout. Why cardio? “Cardiovascular training is critical to overall health and well-being,” says Cooper. “It improves heart health and increases endurance. Cardio increases lung capacity, is a stress reducer and promotes better sleep. Plus, it’s a great 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 workout you won’t want to skip. Ahead, a series of nine moves that will get your heart pumping and your body stronger every day.
Heart-pumping bodyweight cardio
Equipment Needed: Nothing, just your body.
Optional: A towel and yoga mat that one of these for the movements performed on the floor.
Run this circuit for 3-4 rounds for a workout that gets your heart rate up and challenges your muscles.
Mountaineer: 30 seconds
Frogs: 10 reps
High knees: 30 seconds
Butt Kicks: 30 seconds
Skater Hop: 10 reps
Scissor Kick: 20 reps
Jumping jacks: 30 seconds
Plank jacket: 10 reps
Experts featured in this article:
Shannon Cooperis an iFit and NordicTrack trainer.