5 Bodyweight Cardio Workouts That Will Have You Working Up A Sweat

Exercise anywhere, anytime with these Spring Workouts by personal trainer and model Felicia Kendrick.

Next up in our Spring Workout series: bodyweight cardio. Forget the treadmill or heavy equipment, here are five bodyweight cardio workouts that equally improve your strength, power, endurance, coordination and balance.

YOUR BODYWEIGHT CARDIO WORKOUT PLAN

35 seconds on
15 seconds off
2 sets in a row on each exercise
Complete 2-3 rounds

Core Exercise 1:

Ice skaters

Ice Skaters are a great exercise that helps build strength, endurance, stamina and power in your legs. It’s a great movement that focuses on working the quadriceps, hamstrings, calves, glutes and hips.

Training Tip: Before increasing your speed, make sure you have your balance in check. It’s also important to maintain a slight bend in your knees while performing this exercise.

Core Exercise 2:

Squat Jumps

We love the classic squat jump. Not only does it help shape our glutes and strengthen our legs, it also focuses on leg power and is a great way to increase your heart rate.

Training Tip: When in the squat position, remember to squeeze your glutes and ensure you are driving through your legs and heels.

Core Exercise 3:

Bear Plank To High Plank

Just like your regular plank, this exercise targets and strengthens your core while working your arms and glutes.

Training Tip: Remember to keep your hands underneath your shoulders, knees directly underneath your hips and ensure your body is in a straight line and avoid arching your lower back.

Core Exercise 4:

Reverse Lunge + Hop

Another great lower body exercise, the Reverse Lunge + Hop focuses on working your thighs, glutes and hamstrings but also activates your core. The added hop is an extra challenge for your body, but feel free to exclude this part if you’re just starting out.

Training Tip: It’s important to keep your torso upright throughout the movement to help keep yourself stabilised.

Core Exercise 5:

Sprawls

Talk about a full-body workout. Sprawls are a powerful workout that activates muscles in both the lower and upper body and are a great way to increase your strength, stamina and speed.

Training Tip: Remember to keep your weight on the balls of your feet when performing this exercise.