The Best Body Weight Cardio Exercises To Be Done At Home

Bodyweight cardio exercises are strength training exercises that use your own body weight as resistance against gravity.

Movements such as the push-up, pull-up and sit-up are some of the most common bodyweight exercises.

Amongst many body weight cardio exercises, there are cardio’s that can be done at home easily.

Body Weight Cardio At Home

Such unique body weight cardio exercises that you can possible do at the comfort of your home are;

Jumping Jacks

Did you know that you can burn up to 100 calories in ten minutes doing jumping jacks? It’s true! If you haven’t done them since middle school, it’s time to incorporate them into your workout.

Here’s how to do it:

Stand with your feet together and your hands at your sides. At the same time, raise your arms above your head and jump up just enough to spread your feet wide apart. Without pausing, quickly reverse the movement and repeat.

To increase the intensity, do plyo jacks! Instead of jumping in the air, squat with your feet and repeat the exercise.

Jumping jacks are considered very strenuous and can put a strain on your joints.

So keep that in mind if you have any injuries or joint pain.


This exercise requires the use of almost every muscle in your body, and it burns tons of calories! It’s a tough exercise, but it’s worth it if you want to burn some serious calories.

Here’s how to do it:

Start by standing tall with your feet together.

Then bend over and put your hands on the ground while you jump your feet back into the plank. Hold your core tighter as you jump backwards.

Jump back far enough so that you are fully extended. Don’t let your butt get stuck in the air.

Then jump with your feet back to your arms and stand up. As you stand up, jump off the ground.

If you want to do this less impact, step back into the plank instead of jumping back up. If you want to make it more challenging add a push-up when you are in plank position before jumping back up.

High Knees

This exercise is essentially done on the spot. But what I like is that it really engages the core and strengthens the leg muscles.


Here’s how it’s done:

Stand in place with your feet hip-width apart.

Move your right knee toward your chest, then quickly place it back on the ground.

Immediately follow the instructions, moving your left knee toward your chest. Continue to alternate knees as quickly as possible.

I highly recommend actually running in place and lifting your knees high, so that you can really feel the exercise working your legs and core.

But if you’re barely starting out and it’s too intense, then march in place, using your core to pull your knees toward your chest. Then, once you get used to the movement, you can begin to increase the intensity.


Pushups are not really cardio’s instead it is considered more of a strength exercise.

It is, but adding a couple of these exercises to your cardio circuit will work your upper body and make you sweat! Push ups target the pecs (chest), delts, triceps, core, quads and hip flexors.

Here’s how to do it:

Lie face down on the floor and place your arms about 36 inches apart, keeping your torso at arm’s length.

Lower yourself down until your chest almost touches the floor as you inhale.

After a short pause in the upper contracted position, you can begin to descend downward.

This exercise is not beginner-friendly, but it can be modified so that you can still implement it in your circuit.

Start with a kneeling push-up, in the same position, except that you will be kneeling on the ground and with your feet up behind your back.

Once you’ve established them, practice inclined push-ups.

Place your hands on an elevated surface, like a bench or table, and lower your body down. Once you can nail both nails, move on to traditional push-ups!

If you want to make the exercise harder and more intense, try different hand placement options. Try narrow or diamond-shaped push-ups.

Sprint, Run, or Walk Outdoors

Everyone can use the fresh air, especially at these difficult times. If you have the opportunity to work out outside, do it.

Here are a few things you can do:

Create a cardio circuit and do it outdoors, add some sprints to really push yourself!
Go for a run around the block or just go for a walk. If running isn’t your thing, just take a quick walk around the neighborhood, remember to keep a 6 foot distance from anyone outside your family!
Does your apartment complex have stairs? Run up and down the stairs a few times, but make sure you don’t disturb your neighbors.

As listed above you can pick a few favorite exercises and create your own cardio circuit to do at home or outside.


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