Cardio can be intimidating if you’ve never done it before. It’s a lot of work and you don’t always know how hard to push yourself. But bodyweight training offers a lot of opportunities for full-body workouts that will give you a great calorie burn in a very short amount of time.
Cardio is important for your health and fitness, but hate the idea of spending an hour and a half at the gym? Don’t have time to even get there? That’s where a cardio bodyweight workout comes in handy. Instead of sitting on your butt, you’re using your body as the source of resistance.
When you’re trying to lose weight and get in shape, your body needs to burn more calories than you’re taking in—and if you focus on diet alone, or only on exercise alone, eventually you’ll run into a plateau where your body adjusts and starts burning fewer calories.
By increasing the amount you burn through exercise while moderating your diet (for example, by eating more protein and fiber-rich foods), you’ll keep burning more calories for longer—which will lead to a steady weight loss over time.
A typical bodyweight workout is designed to focus on either your cardio endurance or strength training.
Cardio workouts consist of things like jumping jacks, running in place, burpees, mountain climbers, high knees, etc.
You can also do a “circuit” type workout where you combine various exercises and do them back-to-back with little rest in between. Each exercise will usually target a different muscle group (chest/back/shoulders/arms/glutes/legs), so this type of workout is great for full-body conditioning.
You don’t have to spend hours at the gym to stay fit, and if you do a little bit every day, you’ll see results in no time. A simple and effective workout can be done in just ten minutes. It’s perfect for those who don’t have time to go to the gym or for those new to exercise.
This workout uses nothing but your body weight for resistance and can be done in your living room, a hotel room, or any other space that’s large enough for you to move around. These exercises will give you a good overall workout, so don’t skip any of them.
This 10-minute cardio routine combines bodyweight exercises with bursts of jumping that will get your blood pumping and leave you feeling energetic without wasting any time.
Hello guys, I want to present you 10 minutes of an incredible cardio program, consisting of the following 7 exercises (of which two will be repeated), which I will detail below, and which will put your body in motion and prepare you for the main training.
1 Minute March on Spot
10 Jumping Jacks
10 Squats
10 Standing Side Bend
10 Lunges
10 Jumping Jacks
10 Squats
1) 1 Minute: March on Spot
Marching on the spot is a great way to get your heart rate up without putting a lot of strain on your joints. This is a low impact cardio move that warms up the muscles and prepares the body for more strenuous exercise. Asides from warming up the body, this exercise can also help keep your respiratory system, cardiovascular system, and immune system strong and healthy.
How to do it:
- Marching in place or high jog it’s a great way to warm up. You literally mimicking the movements of running, so you’re engaging the similar muscles you’re using for running, for example just raising one knee, and then alternating legs.
- If you let the upper body move you’re gonna start warming up in the shoulders. A great way if you can’t do a lot impact, just still elevate your heart rate, and if you can take a little more impact just start picking up the pass and high jog lifting the knees to the chest rolling to the feet.
- You also can do a butt chick variation where you’re doing the heal to your glute, picking up the speed and making it a little higher impact
2) 10 Jumping Jacks
If you’re looking to get a solid cardio workout in the comfort of your own home, you don’t need to be intimidated by treadmills, elliptical trainers, and rowing machines. You can build a solid routine with the most basic of equipment—your own body.
Jumping jacks is an old-fashioned cardio exercise that can be done at home without any equipment. It’s a simple exercise to do, but it’s also very effective for building endurance and including in a routine.
All you need to perform the Jumping Jack is your body – perfect for home or outdoor workouts.
Due to the high energy nature and full-body movement required to perform Jumping Jacks, your muscles are targeted from head to toe, especially the most important muscle of all – your heart!
Benefits:
Works your whole body, burns lots of calories, the significant benefit is the mobility they provide.
How to do it:
- To perform Jumping Jacks, start in a standing position with your legs together and arms by your side.
- From here, jump your legs out wide and raise your arms above your head, then jump back into starting position.
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3) 10 Squats
If you’re trying to get your heart rate up for a good cardio workout, squats are the perfect bodyweight exercise to do. They’re simple and effective, and even if you take breaks, they’ll give you some great calorie burn in a short amount of time. To do squats as a cardio workout:
In a friendly tone: If you’re trying to get your heart rate up for a good cardio workout, squats are the perfect bodyweight exercise to do. They’re simple and effective, and even if you take breaks, they’ll give you some great calorie burn in a short amount of time. To do squats as a cardio workout:
One of the best exercises for you, whether you’re trying to build muscle or lose weight, Squats aren’t just great for your booty: They strengthen pretty much every muscle in your lower body, including your thighs, core, calves, glutes, and abs, assuming you do them right, of course.
How to do it:
- First, stand tall with your feet spread shoulder-width apart.
- Bend your legs and lower your hips toward the floor, making sure to not let your knees collapse inward while you’re doing so.
- Return to stand while squeezing your glutes.
4) 10 Standing Side Bend
Standing Side Bend is a basic standing pose that stretches the spine and obliques and promotes better posture.
Many if not most of us suffer from poor posture. Slouching over a computer or steering wheel and walking around with our head hanging over a cell phone has taught our backs to curve forward, our chest to be tight and our neck to be out of alignment.
- How to do it:
- Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
- Lower your right arm down the right side of your body and exhale as you lengthen the left arm over the head, bending body gently to the right.
- Inhale to return arms overhead to center and exhale as you repeat on the left side
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5) 10 Lunges
Static lunges are great for working all the major muscles of the hips, glutes, and thighs. For beginners, you can try this move while holding onto a chair or wall for balance.
You can do lunges with just your body weight, or you can easily make lunges more challenging by adding free weights like dumbbells, or resistance bands.
How to do it:
- Stand with right foot forward, left foot back about 3 feet apart.
- Bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward.
- Keep the torso straight and abs in as you push through the front heel and back to starting position.
- Don’t lock the knees at the top of the movement.
Last Thoughts:
Cardio is something we all know we should get more of, but it can be hard to find the time for. If you have 10 minutes to spare, though, you can make the most of those minutes with a bodyweight cardio workout.
This will get your heart rate up, strengthen your muscles, and make you feel like you got an effective workout even if you only have time for a half-hour in the morning or evening.
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