15 Bodyweight Cardio Exercises

1. High Knee Skips

Targets: Lower body – glutes, quads, hamstrings, calves, hip flexors and core.

How to Do a Lateral Bound

1. Start standing on the right side of your mat with your feet shoulder-width apart.
2. Lower down into an athletic stance, knees bent, ready to move.
3. Then drive off your right leg to bound laterally to the left.
4. Reverse the movement, bounding laterally to the right.

How to Do an On/Off Mat Run

1. Start standing at the edge of your workout mat in an athletic position with your feet under your hips.
2. Step your right foot onto the mat, followed by your left foot, as if running forward.
3. Quickly step your right foot back down to the ground behind the mat, then your left foot, returning to your starting position.
4. Continue running your feet on and off the mat as quickly as possible, keeping a light bounce and pumping your arms to drive speed.

How to Do a Jumping Jack

1. Start standing tall with your feet together and arms resting at your sides.
2. Jump your feet out wider than hip-width as you swing your arms up and overhead, fingertips almost touching.
3. Quickly jump your feet back together while lowering your arms to your sides, returning to the starting position.
4. Repeat continuously at a steady pace, staying light on your feet and maintaining an upright posture.

Modification: Make this a low-impact exercise by omitting the jumping. Perform alternating tap outs, tapping the right foot out to the side, bringing it back in, then tapping the left foot out to the side.

How to Do a Squat Jack and Pogo Hop

1. Start standing tall with your feet together and arms resting at your sides.
2. Jump your feet out wider than hip-width as you bend your knees and lower into a squat, bringing your arms in front of you for balance.
3. Jump up, bringing your feet back together to return to standing, then immediately perform 2 quick pogo hops in place (feet together, bouncing straight up and down using your calves).
4. Repeat the sequence: wide-foot squat jack, feet together, then pogo hop. Maintain a steady rhythm, staying light on your feet.

Modification: Perform alternating side step squats and calf raises.

How to Do a Lateral High Knee

1. Start standing tall with your feet under your hips and arms bent at 90 degrees by your sides.
2. Begin driving your knees up toward hip height one at a time, performing high knees in place.
3. As you pump your arms and lift your knees, start moving laterally to the right. Stay light on your feet and keep your knees high with each step.
4. After several steps, switch directions and perform lateral high knees to the left. Continue alternating side to side for the duration of the set.

How to Do a Ski Run

1. Start standing with your feet about shoulder-width apart, positioned as if on train tracks or skis. Place your right foot slightly in front of your left, keeping your weight balanced and arms bent at your sides.
2. Jump your right foot forward, then your left foot forward, then your right foot forward again, maintaining the “ski track” stance.
3. From here, drive your back left knee up toward your chest in a powerful knee drive.
4. Reverse the sequence: jump your left foot forward, then your right, then your left, finishing with a right knee drive.
5. Continue alternating sides, keeping your chest tall, your core braced, and your movements quick and athletic.

How to Do a Jumping Jack and High Skip

1. Start standing tall with your feet together and arms resting at your sides.
2. Perform 4 jumping jacks: jump your feet out wide while swinging your arms overhead, then jump back to feet together with arms at your sides.
3. Immediately transition into 4 high knee skips: drive your right knee up toward hip height, then your left, alternating quickly and pumping your arms as you “skip” forward in place.
4. Repeat the sequence of 4 jumping jacks followed by 4 high knee skips, maintaining a steady rhythm and staying light on your feet.

Modification: Perform alternating tap outs and high knee marches.

How to Do a Skater

1. Start standing in an athletic stance, feet hip-width apart, knees slightly bent, core engaged.
2. Push off your right foot to bound laterally to the left, landing in a loaded skater position on your left foot. Left knee bent, right leg tracking behind your left foot in a skater position.
3. Then, drive off your planted left foot to bound laterally back to the right. Landing softly on your right foot. Right knee bent, left leg tracking behind your right foot in a skater position.
4. Repeat, alternating the skaters on each leg.

How to Do a Jab and Jack

1. Start standing tall with your feet hip-width apart and hands in a guard position near your chest, elbows tucked in.
2. Perform 4 quick jabs: extend your right fist forward, then your left, alternating rapidly while keeping your hands protected and your core engaged.
3. Immediately follow with 2 jacks: jump your feet out slightly wider than hip-width, then back together, keeping your hands in the guard position rather than overhead.
4. Repeat the sequence, maintaining a steady rhythm, staying light on your feet, and keeping your core engaged throughout.

Modification: Perform alternating step outs or taps rather than jacks.

How to Do a Lateral Shuffle

1. Start standing in an athletic stance, feet hip-width apart, knees slightly bent, core engaged.
2. Leading with the right foot and following with the left foot, take two large shuffles towards the right. Option to tap the ground.
3. Then reverse the movement, leading with your left foot as you take two large shuffles towards the left, returning to the starting position.

How to Do a Butt Kick and Jump Rope

1. Start standing tall with your feet under your hips and arms relaxed at your sides.
2. Perform 4 alternating butt kicks: quickly bring your right heel up toward your glute, then your left, alternating back and forth for 4 total kicks. Keep your chest tall and your core engaged.
3. Immediately transition into 4 jump ropes: hop straight up and down with both feet together, mimicking the motion of turning a rope with your wrists.
4. Repeat the sequence of 4 butt kicks followed by 4 jump ropes, maintaining a quick, steady rhythm and staying light on your feet.

Modification: Slow it down, performing 2 butt kicks and 2 jump ropes. Omit the impact by taking out the jump in this movement.

How to Do a Knee Slam

1. Start standing in an athletic stance, body angled slightly to the right, with your weight balanced.
2. Bring your arms overhead, then drive your left knee up toward your chest while pulling your arms down forcefully, as if “slamming” the knee into your hands.
3. Perform 3 knee slams on the left side with power and control.
4. After the third, hop to turn your body so you’re angled to the left.
5. Immediately perform 3 knee slams on the right knee, driving the knee up as your arms pull down.
6. Continue alternating sides in this pattern, staying light on your feet and explosive through each slam.

How to Do a Speedbag

1. Start standing, feet hip-width apart, knees bent, core engaged.
2. Raise your arms above your head, bending the elbows and forming fists with your hands.
3. Make small circular motions with your fists as you “hit” your imaginary boxing bag.

How to Do a High Knee Sprint

1. Start standing in an athletic position with your feet under your hips.
2. Perform high knees. Drive your right knee up, aiming to get your right thigh parallel to the ground, right knee is in line with your right hip (finding a 90-degree bend in the right knee).
3. Return your right foot to the ground and repeat on the opposite side, driving your left knee up. Alternate the high knees quickly so you’re hopping throughout the entirety of the movement. 
4. As you get going, pick up the pace so you’re performing the high knees quickly (“sprinting”). 
5. Slow the pace back down, then pick it back up again, alternating speed throughout the timed interval.

Modification: Make this low impact by omitting the hop, performing alternating high knee marches. You can pick up the pace a bit during the “sprints” while still keeping this low impact.