4 Bodyweight Cardio Workouts – No Equipment Needed!

Sometimes we simply can’t make it to the gym.

Sometimes we don’t even have 30 minutes to workout, let alone the hour we think we need to get results.

And that is why it’s essential we have quick workouts we can do ANYWHERE using just our own bodyweight.

We also need to stop thinking that longer workouts mean better results.

Because they don’t.

Use the time you have wisely and the results will add up.

Especially if we are consistent with our plan!

Consistency is key if we want results, even if being consistent sometimes means swapping in a shorter workout to keep us in the habit and routine.

Something is better than nothing – especially when you use even just those 6 minutes wisely!

So whether you are short on time, traveling or simply want to create a REALISTIC workout routine that fits your busy schedule, try these 4 Bodyweight Cardio Workouts!

Love these workouts? Ready to blast fat and get lean and strong?

Check out my Cardio Burner Cards!

And for a quick peak at the workouts in the video, I’ve written them out below!

4 Bodyweight Cardio Workouts

  1. Death By Burpees Burner (0:10)
  2. The 20-Minute Cardio Blast (1:11)
  3. The Cardio Leg Destroyer (2:35)
  4. The 6-Minute Core Killer (3:33)

Death By Burpees Burner (0:10)

Complete 10 reps of each Burpee variation as fast as possible for a quick and killer 40 burpee burner!

10 reps Switch Stance Burpee
10 reps Mountain Climber Burpee
10 reps Snow Board and Ski
10 reps Tuck Jump to Plank Jacks

The 20-Minute Cardio Blast (1:11)

Set a timer for 30 second intervals and move right from one exercise to the next. Rest 30 seconds between rounds and 1 minute between circuits. Complete 4 rounds of each circuit. Beginners may not only modify moves but perform 2 rounds through each circuit.

30 seconds Duck Under Squat Jumps
30 seconds per side Skater Hop To High Knees
30 seconds Spiderman Half Burpee
30 seconds Rest

30 seconds 4 Way Squat Hops
30 seconds per side Side Shuffle with Lateral Crawl
30 seconds Bear to Crab
30 seconds Rest

The Cardio Leg Destroyer (2:35)

Set a timer for 1 minute intervals of work, completing as many reps as you can in that time. For unilateral moves, do 30 seconds per side. Rest 20 seconds between moves. Complete 3-5 rounds of the circuit below, resting a full minute between rounds if your numbers start to dip too much.

1 minute Squat Drop
20 seconds Rest
1 minute Side Lunge Hops
20 seconds Rest
1 minute Rainbow Lunge
20 seconds Rest
1 minute Runner’s Lunge to Kick
20 seconds Rest
1 minute Skier Hops
20 seconds Rest

The 6-Minute Core Killer (3:33)

Set a timer for 30 second intervals and complete 2 rounds through the circuit without resting.

30 seconds per side Split Squat Hops
30 seconds per side Standing Oblique Tucks
30 seconds Plank Skater Hops
30 seconds Bulldog Run