{"id":60867,"date":"2024-06-04T19:49:30","date_gmt":"2024-06-04T19:49:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=60867"},"modified":"2024-06-04T19:49:30","modified_gmt":"2024-06-04T19:49:30","slug":"bodyweight-cardio-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/","title":{"rendered":"Bodyweight Cardio Exercises for Maximum Burn"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Can_Bodyweight_Exercises_Be_Cardio\" >Can Bodyweight Exercises Be Cardio?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Better_Recovery_Between_Strength_Training\" >Better Recovery Between Strength Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Increased_Work_Capacity\" >Increased Work Capacity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Reduced_Risk_of_Heart_Diseases\" >Reduced Risk of Heart Diseases<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Is_It_OK_to_Do_Cardio_Without_Weights\" >Is It OK to Do Cardio Without Weights?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#What_Cardio_Can_I_Do_Without_Equipment\" >What Cardio Can I Do Without Equipment?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Jumping_Jacks\" >Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Burpee\" >Burpee<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Woodchops\" >Woodchops<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Skaters\" >Skaters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Mountain_Climbers\" >Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#High_Knees\" >High Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Up-Down_Planks\" >Up-Down Planks<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#What_Are_the_Top_5_Cardio_Workouts\" >What Are the Top 5 Cardio Workouts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Jogging_or_Running\" >Jogging or Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Swimming\" >Swimming<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Cycling\" >Cycling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Jumping_Rope\" >Jumping Rope<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#High-Intensity_Interval_Training_HIIT\" >High-Intensity Interval Training (HIIT)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Why_cardio_alone_is_not_enough\" >Why cardio alone is not enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Will_I_lose_fat_without_cardio\" >Will I lose fat without cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Does_walking_count_as_cardio\" >Does walking count as cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#Is_only_doing_cardio_fine\" >Is only doing cardio fine?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When we hear \u201cbodyweight cardio exercises,\u201d It\u2019s important to realize that the health and fitness industry has multiplied its efforts in the last few years and introduced some novel concepts in the wellness world. You can now ditch the fancy gym equipment and build your muscles at home!<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">With cardio, you may notice a significant difference in your metabolism, endurance, and overall fitness <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325487\"><span style=\"font-weight: 400;\">(15).<\/span><\/a><span style=\"font-weight: 400;\"> A recent study found that participants who engaged in whole-body aerobic-<a href=\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\">resistance training<\/a> showed greater substantial improvements in cardiovascular fitness than those who only were on treadmills and those who did not exercise <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22994393\/\"><span style=\"font-weight: 400;\">(2).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Facts like these motivate people to explore the potential of bodyweight cardio exercises. A good <a href=\"https:\/\/betterme.world\/articles\/cardio-calisthenics\/\">cardio calisthenics<\/a> workout performed at home can sometimes bring much better outcomes than quick workout sessions at the gym. If you wish to start your journey into <a href=\"https:\/\/betterme.world\/articles\/upper-body-bodyweight-exercises\/\">bodyweight exercises<\/a>, this article might give you the kick you need. We have covered full bodyweight cardio exercises and some guidance necessary for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read on to find out!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Bodyweight_Exercises_Be_Cardio\"><\/span><b>Can Bodyweight Exercises Be Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, bodyweight exercises can be cardio. Cardiovascular exercises refer to a type of workout that can increase your heart rate and blood pumping. <\/span><span style=\"font-weight: 400;\">Also called aerobic or endurance exercise, cardiovascular exercise is any form of activity that uses aerobic metabolism.<\/span> <a href=\"https:\/\/www.fyzical.com\/lakewoodranch\/blog\/What-Is-a-Cardiovascular-Exercise#:~:text=Cardiovascular%20exercise%20is%20any%20vigorous,the%20body%20repetitively%20and%20rhythmically.\"><span style=\"font-weight: 400;\">(14).<\/span><\/a><span style=\"font-weight: 400;\"> When performed at moderate to high intensity and circuit-style, some bodyweight exercises can boost your heart rate and keep it elevated. Some of these are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat jumps<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Apart from these exercises, many others could be added to a cardio regime. Make sure that you have a base level of cardio strength before you start including these in your routine because the intensity of some exercises could be pretty high. Before incorporating jumping or high-impact bodyweight exercises, be sure that you have healthy joints and proper form to minimize injury risk.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For optimal cardiovascular benefits, perform bodyweight exercises in an interval style. Work intensely for 20-30 seconds, followed by brief rest periods or a different exercise <\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/high-intensity-interval-training\/\"><span style=\"font-weight: 400;\">(5).<\/span><\/a><span style=\"font-weight: 400;\"> Once you incorporate cardio exercises into your routine, you reap the following health rewards:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Better_Recovery_Between_Strength_Training\"><\/span><b>Better Recovery Between Strength Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When your aerobic system improves, you are improving the body\u2019s effectiveness of clearing the waste products of exercise. This can enhance the recovery process <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11219498\/\"><span style=\"font-weight: 400;\">(12).<\/span><\/a><span style=\"font-weight: 400;\"> In addition, the extra blood flowing to your muscles can heal the damage resulting from resistance training.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/15.png\" alt=\"bodyweight cardio exercises\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increased_Work_Capacity\"><\/span><b>Increased Work Capacity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular workouts can improve your cardio function and your ability to work at the gym or sports field <\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-many-benefits-of-a-cardio-workout\"><span style=\"font-weight: 400;\">(11).<\/span><\/a><span style=\"font-weight: 400;\"> This happens because your cardio-respiratory system is now more efficient.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reduced_Risk_of_Heart_Diseases\"><\/span><b>Reduced Risk of Heart Diseases<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular cardio can reduce the risk factors of heart diseases like high cholesterol and high blood pressure. It reduces the bad cholesterol (LDL) and increases the good cholesterol (HDL) <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/3-kinds-of-exercise-that-boost-heart-health\"><span style=\"font-weight: 400;\">(1).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A peek into these benefits makes it evident that bodyweight exercises can positively impact our overall health. If you were confused about including these in your routine, you should cast aside all doubts and immediately create a routine!<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_OK_to_Do_Cardio_Without_Weights\"><\/span><b>Is It OK to Do Cardio Without Weights?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it is absolutely okay to perform cardio without weights. In fact, many people choose bodyweight cardio exercises because they require little to no equipment and can be performed anywhere. Some of these activities, like running, swimming, dancing, jumping rope, and other bodyweight exercises, can provide results similar to cardio without depending on the weights.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to Statista, cardio activities like running and jogging were among the most popular exercises between 2009 and 2019<\/span><a href=\"https:\/\/www.statista.com\/statistics\/190202\/number-of-participants-in-outdoor-activities-in-the-us-2009\/\"> <span style=\"font-weight: 400;\">(8).<\/span><\/a><span style=\"font-weight: 400;\"> Also, the number of people indulging in these outdoor cardio activities increased by 15 million participants in the same period. This shows that more people have accepted the benefits and adrenaline boost of cardio exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This was one reason why more people started looking for cardio calisthenics. A well-rounded exercise routine at the end of the day is just what you need to blow off steam!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lifting weights is not necessary for a good workout. You can enjoy similar benefits if you learn how to do it right. Here are some reasons why people prefer to do cardio exercises without relying on weights:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calorie Burning:<\/b><span style=\"font-weight: 400;\"> When performed at moderate to high intensity, Cardio can burn calories and help you reach your weight loss goals.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Accessibility:<\/b><span style=\"font-weight: 400;\"> You can perform cardio literally anywhere! There is no need to carry equipment. Simply find a clear space and a quiet environment, and get going!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Variety:<\/b><span style=\"font-weight: 400;\"> Many cardio options don\u2019t use weights. These include swimming, cycling, jumping rope, etc. This means you have the flexibility to change routines whenever boredom may strike.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that you need to do a combination of exercises to keep your body in peak shape. Although cardio is a great way to lose weight, you must also build muscles. This is why experts recommend working out with weights some days each week. You can create a good calisthenics workout along with weightlifting and cardio to keep your routine exciting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should be careful when trying to get the best results from both. That said, using weights while doing cardio is a pretty good idea. This can help you build muscles while also giving you a cardio workout.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-warm-up\/\"><i>Calisthenics Warm Up 101: Bodyweight Exercises To Get Your Blood Flowing Before Your Workout<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Cardio_Can_I_Do_Without_Equipment\"><\/span><b>What Cardio Can I Do Without Equipment?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many cardio exercises can be performed without equipment. Below, we have listed a bunch of those. Note that this isn\u2019t a complete workout plan. Instead, you can choose exercises to get your blood pumping and match your fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here you go!<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><b>Jumping Jacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This classic bodyweight exercise is a great way to warm up or have an active rest period between the exercises. To perform the jumping jacks, you have to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet together and arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet apart while raising your arms out to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet back together and bring your arms back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to clap your hands above your head and then down at your sides as you jump.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpee\"><\/span><b>Burpee<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a heavy squat exercise. This means you require a good level of muscle mass to do it, which can quickly elevate your heart rate. To do this:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing up straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down deeply, placing your hands on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick your feet back like you&#8217;re going to do a push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump your feet back forward to the squat position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up tall, pushing your hips forward and squeezing your glutes (butt muscles) at the top.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add a jump at the top or a push-up when your feet are back, for extra challenges.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Woodchops\"><\/span><b>Woodchops<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a cardio exercise that targets your core muscles, and it has the potential to strengthen your abdominals <\/span><a href=\"https:\/\/www.healthline.com\/health\/fitness\/wood-chop-exercise\"><span style=\"font-weight: 400;\">(13).<\/span><\/a><span style=\"font-weight: 400;\"> Follow these steps to perform woodchops:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with your hands together near the right side of your head, elbows bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put most of your weight on your right foot, lifting your left heel slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pretend you&#8217;re chopping wood: Swing your arms diagonally across your body and bending your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you chop, shift your weight to your left foot and lift your right heel slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your hands back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the same movement on your left side.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/20.png\" alt=\"bodyweight cardio exercises\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Skaters\"><\/span><b>Skaters<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is a side-to-side bodyweight exercise. It helps to improve your agility and balance (10). These are the steps to perform skaters:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, knees slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump to the right, landing on your right foot. As you jump, swing your left leg behind your right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Touch your right foot with your left hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the jump to the left side, landing on your left foot and swinging your right leg behind.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Touch your left foot with your right hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep jumping from side to side, swinging your arms to help you move.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mountain_Climbers\"><\/span><b>Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an excellent introduction to the world of bodyweight cardio. It works on your core, arms, shoulders, and legs <\/span><a href=\"https:\/\/www.verywellfit.com\/mountain-climbers-exercise-3966947\"><span style=\"font-weight: 400;\">(7).<\/span><\/a><span style=\"font-weight: 400;\"> To do the mountain climbers:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees like you&#8217;re about to crawl.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get into a push-up position (plank) with your body in a straight line and your core tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your right foot forward next to your right hand as if stepping into a lunge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quickly jump up and switch your feet so your left foot is in front.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep switching your feet back and forth in a jumping motion.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High_Knees\"><\/span><b>High Knees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High knees are a cardiovascular exercise where you must lift your knees high towards your chest and alternate your legs. This resembles <a href=\"https:\/\/betterme.world\/articles\/running-in-place-exercise\/\">running in place<\/a> but with higher knee lifts. The method to perform high knees is as follows:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight with feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Run in place, lifting your knees as high as possible towards your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pump your arms vigorously for extra power.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your calf muscles are warmed up before starting!<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Up-Down_Planks\"><\/span><b>Up-Down Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is an advanced variant of the regular plank, where you have to lower yourself on your forearms. Here is how to perform the up-down planks:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a regular plank position. Your body should stay straight, supported by your hands and toes, with your core muscles tight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself to your forearms, first your left arm, then your right.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting plank position, first with your left arm, then your right. Make sure to keep your back straight the whole time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat, alternating which arm you lower first.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Apart from these, there are many other cardio exercises that you can find on the internet. We suggest you read the instructions carefully and choose exercises that align with your physical fitness. For instance, consider calisthenics for the back and other cardio movements if you have trouble with your posture.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plenty of proof shows how cardio can have a good impact on your muscles. A review published in the Exercise Sport Science Review found out that even though people usually think cardio doesn&#8217;t help build muscles much, much proof shows that aerobic exercises can make your muscles grow bigger<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4523889\/\"> <span style=\"font-weight: 400;\">(9).<\/span><\/a><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises\">change your life for the better! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Top_5_Cardio_Workouts\"><\/span><b>What Are the Top 5 Cardio Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019d be surprised to know that the activities that we always considered as leisure can actually make up a good cardio session. When you don\u2019t have the equipment, you can use your own body as a fat burner. Here are the top five activities that could be counted as cardio:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Jogging_or_Running\"><\/span><b>Jogging or Running<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the best cardio exercises to add to their workout regime. It doesn\u2019t rely on any equipment. Just find a plain ground or an empty street, and you are good to go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research suggests that running for a minimum of 10 minutes daily can substantially reduce your risk of cardiovascular disease. Additionally, runners may experience a decrease in their resting heart rate, which is a crucial marker of overall health and fitness<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/health-benefits-running\"> <span style=\"font-weight: 400;\">(4).<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Swimming\"><\/span><b>Swimming<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Swimming is also classified as a cardio workout because the person uses their whole body against the water. Swimmers may have a 41% lower risk of dying from heart disease or stroke and a 28% lower risk of dying early from any cause, according to a major study conducted by Swim England<\/span><a href=\"https:\/\/www.swimming.org\/swimengland\/health-and-wellbeing-benefits-of-swimming\/\"> <span style=\"font-weight: 400;\">(3).<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cycling\"><\/span><b>Cycling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The prevalence of lifestyle diseases in the young generation has compelled many people to choose cycling. It is an effective way to move your whole body. Plus, you can use it to commute wherever you want!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cycling regularly can improve your heart health and overall fitness. Depending on how hard you ride and your weight, you can burn a significant amount of calories cycling \u2013 around 250 to <a href=\"https:\/\/betterme.world\/articles\/700-calories-a-day\/\">700 calories<\/a> per hour <\/span><a href=\"https:\/\/www.linkedin.com\/pulse\/why-cycling-good-your-heart-10-top-health-benefits-cradiacbikes\/\"><span style=\"font-weight: 400;\">(16).<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Jumping_Rope\"><\/span><b>Jumping Rope<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Jumping is an excellent cardio exercise that can help to improve heart health. If lifting weights isn\u2019t your cup of tea, you can always switch to jumping rope.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2017 study looked at the effects of <a href=\"https:\/\/betterme.world\/articles\/indoor-cycling-workout-plan\/\">indoor cycling<\/a> and jump rope exercise on people with larger bodies<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28878460\/\"> <span style=\"font-weight: 400;\">(10).<\/span><\/a><span style=\"font-weight: 400;\"> Those who did jump rope exercises had lower body mass index (BMI) and better lung capacity (how much air you can breathe). Strong lung capacity helps with overall fitness, allowing you to exercise longer and with less difficulty.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High-Intensity_Interval_Training_HIIT\"><\/span><b>High-Intensity Interval Training (HIIT)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT exercises typically include intense workout phases lasting from a few seconds to several minutes. They are usually performed at a high level, usually 80% &#8211; 95% of a person\u2019s maximum heart rate.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2014 study in the British Journal of Sports Medicine showed that HIIT (High-Intensity Interval Training) is almost twice as effective as MICT (Moderate-Intensity Continuous Training) at improving fitness levels in people with conditions like heart disease, diabetes, and obesity<\/span><a href=\"https:\/\/bjsm.bmj.com\/content\/48\/16\/1227.long\"> <span style=\"font-weight: 400;\">(6).<\/span><\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/bodyweight-beach-workout\/ \"><i>30-Minute Bodyweight Beach Workout for Beginners<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/23.png\" alt=\"bodyweight cardio exercises\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Why_cardio_alone_is_not_enough\"><\/span><strong>Why cardio alone is not enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Cardio alone focuses on burning calories and improving cardiovascular health. It may neglect other aspects of fitness, like building strength and flexibility. Integrating strength and flexibility exercises and cardio can create a well-rounded fitness routine.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_lose_fat_without_cardio\"><\/span><strong>Will I lose fat without cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can lose fat without cardio. This can be achieved through a calorie deficit and by\u00a0 strength training exercises that build muscle.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_walking_count_as_cardio\"><\/span><strong>Does walking count as cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, walking is a form of cardio exercise. Although it isn\u2019t as intense as running or cycling, it can elevate a person\u2019s heart rate and provide cardiovascular benefits.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_only_doing_cardio_fine\"><\/span><strong>Is only doing cardio fine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, Adding strength and flexibility training is also needed to impact the body positively.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It may seem relatively easy, but adding bodyweight cardio exercises to an ordinary workout requires careful planning. You should also note that quality is more important than quantity during dynamic workouts. Go for the exercises that work well for your skill level, experience, body type, and structure. If any exercise hurts, use commonsense and don\u2019t put yourself through pain. Choose exercises that give your body a training impact. To keep the cardio fresh, opt for exercises that blend well with your body and make you feel good!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When we hear \u201cbodyweight cardio exercises,\u201d It\u2019s important to realize that the health and fitness industry has multiplied its efforts in the last few years and introduced some novel concepts in the wellness world. You can now ditch the fancy gym equipment and build your muscles at home! With cardio, you may notice a significant [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":60869,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[177,245],"class_list":["post-60867","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bodyweight Cardio Exercises for Maximum Burn - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 BODYWEIGHT CARDIO EXERCISES \u27a4 can be a game-changer in your fitness routine. Don\u2019t you think so? Read on to find out!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodyweight Cardio Exercises for Maximum Burn\" \/>\n<meta property=\"og:description\" content=\"\u2605 BODYWEIGHT CARDIO EXERCISES \u27a4 can be a game-changer in your fitness routine. Don\u2019t you think so? Read on to find out!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_433292191-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Leo Biette-Timmons, CPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Leo Biette-Timmons, CPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/f324b7cdd5fe024f7d1b6d4da3f4cd26\"},\"headline\":\"Bodyweight Cardio Exercises for Maximum Burn\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/\"},\"wordCount\":2328,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_433292191-scaled.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When we hear \u201cbodyweight cardio exercises,\u201d It\u2019s important to realize that the health and fitness industry has multiplied its efforts in the last few years and introduced some novel concepts in the wellness world. You can now ditch the fancy gym equipment and build your muscles at home!<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">With cardio, you may notice a significant difference in your metabolism, endurance, and overall fitness <\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/325487\\\"><span style=\\\"font-weight: 400;\\\">(15).<\/span><\/a><span style=\\\"font-weight: 400;\\\"> A recent study found that participants who engaged in whole-body aerobic-<a href=\\\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\\\">resistance training<\/a> showed greater substantial improvements in cardiovascular fitness than those who only were on treadmills and those who did not exercise <\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22994393\/\\\"><span style=\\\"font-weight: 400;\\\">(2).<\/span><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Facts like these motivate people to explore the potential of bodyweight cardio exercises. A good <a href=\\\"https:\/\/betterme.world\/articles\/cardio-calisthenics\/\\\">cardio calisthenics<\/a> workout performed at home can sometimes bring much better outcomes than quick workout sessions at the gym. If you wish to start your journey into <a href=\\\"https:\/\/betterme.wo ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/\",\"name\":\"Bodyweight Cardio Exercises for Maximum Burn - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_433292191-scaled.jpg\",\"description\":\"\u2605 BODYWEIGHT CARDIO EXERCISES \u27a4 can be a game-changer in your fitness routine. Don\u2019t you think so? 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Don\u2019t you think so? Read on to find out!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/","og_locale":"en_US","og_type":"article","og_title":"Bodyweight Cardio Exercises for Maximum Burn","og_description":"\u2605 BODYWEIGHT CARDIO EXERCISES \u27a4 can be a game-changer in your fitness routine. Don\u2019t you think so? Read on to find out!","og_url":"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_433292191-scaled.jpg","type":"image\/jpeg"}],"author":"Anoshia Riaz, Leo Biette-Timmons, CPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Leo Biette-Timmons, CPT","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/f324b7cdd5fe024f7d1b6d4da3f4cd26"},"headline":"Bodyweight Cardio Exercises for Maximum Burn","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/"},"wordCount":2328,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/bodyweight-cardio-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/shutterstock_433292191-scaled.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When we hear \u201cbodyweight cardio exercises,\u201d It\u2019s important to realize that the health and fitness industry has multiplied its efforts in the last few years and introduced some novel concepts in the wellness world. You can now ditch the fancy gym equipment and build your muscles at home!<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=bodyweight_cardio_exercises\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">With cardio, you may notice a significant difference in your metabolism, endurance, and overall fitness <\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/325487\"><span style=\"font-weight: 400;\">(15).<\/span><\/a><span style=\"font-weight: 400;\"> A recent study found that participants who engaged in whole-body aerobic-<a href=\"https:\/\/betterme.world\/articles\/resistance-training-at-home\/\">resistance training<\/a> showed greater substantial improvements in cardiovascular fitness than those who only were on treadmills and those who did not exercise <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22994393\/\"><span style=\"font-weight: 400;\">(2).<\/span><\/a>\r\n\r\n<span style=\"font-weight: 400;\">Facts like these motivate people to explore the potential of bodyweight cardio exercises. A good <a href=\"https:\/\/betterme.world\/articles\/cardio-calisthenics\/\">cardio calisthenics<\/a> workout performed at home can sometimes bring much better outcomes than quick workout sessions at the gym. 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