“Isometric” describes the type of muscle contraction that is taking place.
So an isometric exercise, therefore, is an exercise that is held. The muscle is being held at a point under tension.
That makes isometrics great exercises to use when you are looking to activate under-active muscles and get your body ready to work. It also makes isometrics great recovery exercises.
Here are some of the best Isometrics to prevent injury, activate under-active muscles and help your body recover! These moves will improve your muscular stability and your body’s mobility. (more…)
Having a strong core means strengthening everything from your shoulders to your knees, down your frontside AND your backside!
It also means doing not only rotational, but also anti-rotational moves – exercises where you twist and turn but also moves where you FIGHT your body’s urge to rotate as you fight to stay balanced.
That’s why I wanted to share some of the best core exercises to strengthen EVERYTHING without any equipment!
You can combine these moves to get in a killer core, and even cardio!, workout anywhere!
So try these 23 Bodyweight Core Exercises and build a lean, strong core that not only looks amazing but also helps you avoid injury! (And yea yea yea…losing fat is also about dialing in your diet. But you can learn more about dialing in your nutrition here!)
23 Bodyweight Core Exercises
These core moves will work your shoulders, back, abs, obliques, glutes, quads and even your adductors. They will target everything between your shoulders and your knees.
And the best part is, there are even options if you can’t get down on the ground! So whether you need a standing core move, a plank variation or a crunch or sit up, these 23 core exercises have you covered and no equipment is needed!
1. Mountain Climber Bridge (0:43):
This rotational move is a great way to improve your shoulder stability while working your abs, glutes, and obliques!
To do the Mountain Climber Turkish Bridge, set up in a high plank position with your feet about shoulder-width apart and your hands under your shoulders. Then drive one knee in and across your body to the opposite elbow, like a cross-body mountain climber. Move to straighten that leg back out and, as you do, kick it back over your body to rotate open into the Turkish Bridge.
So if you tucked your right knee in, you will then rotate your right leg back over your body to the left as you lift your right hand up off the ground so you can fully rotate open.
You’ll lift your hand up toward the ceiling as you place the foot of the leg you kicked over flat on the ground. That knee will be bent as your other leg stays straight. Keep your hand on the ground under your shoulder and bridge your hips up by squeezing your glute. Make sure the foot of the leg you kicked over is flat on the ground to help you engage and load that glute. Pause here briefly and really focus on bridging up as your hand stays under your shoulder.
Then bring the leg back over and in for the cross body mountain climber. Feel around your rib cage work as you rotate as well as your abs in the mountain climber and glutes in the bridge portion. Move at a controlled pace so you can feel everything working.
2. Double Climbers (0:57):
Work your arms, shoulders, abs, obliques and quads with this hybrid plank variations.
To do Double Climbers, set up in a forearm front plank with your feet about hip-width apart and your elbows under your shoulders. Your body should be in a nice straight line from your head to your heels.
Holding this nice plank position while bracing your abs, tuck one knee up and outside your body toward your elbow. You can rotate just slightly and look at the knee but do not let your hips sag or your butt go up in the air. Also, make sure your elbows stay under your shoulders.
Place the foot back and tuck the other knee up and outside. Place that foot back.
Then place one hand down on the ground under your shoulders followed by the other hand to climb from a forearm plank to a high plank. Try to brace your core as you climb and not stick your butt up in the air.
Then, from this high plank position, perform another knee tuck up and outside on each side. Then climb back down.
Alternate which hand leads the climb and make sure one hand isn’t always leading! Remember in each plank position to do a knee tuck on each side!
3. Side Plank Two Way Leg Raise (1:15):
This killer side plank will work your abs, obliques, shoulders, quads and glutes! The two way leg raises make this a challenging move!
To do the Side Plank Two Way Leg Raise, set up in a side plank from your forearm with your elbow under your shoulder and your feet stacked. You can reach your top hand overhead or up toward the ceiling.
From the side plank position, lift your top leg up and kick it forward as you reach your raise hand to touch it. Do not let your bottom hip sag but slightly crunch to touch your toe with your hand.
After touching your hand to your foot, straighten your leg back out, even lightly tapping it down to your other foot, as you reach your hand up toward the ceiling.
Then lift your leg straight up toward the ceiling, feeling your glute medius work. Lower your leg back down then repeat the kick forward as you touch your hand to your toe again.
Throughout this entire move keep that bottom hip up!
4. Side Plank With Taps (1:29):
Target your obliques and glutes with this amazing side plank variation!
To do the Side Plank with Taps, set up on your side and prop yourself up on your forearm with your elbow right below your shoulder. Your legs should be out straight and feet stacked. Then, driving through your forearm and the sides of your feet, lift your bottom hip up off the ground as high as possible while keeping your body in a nice straight line.
Squeeze your belly button in toward your spine and keep your glutes tight. Do not let your chest rotate forward toward the ground or your top hand touch the ground. Keep your top hand on your hip or reach it up toward the ceiling.
Then, holding the Side Plank, lift your top leg up toward the ceiling, then bring it forward to lower down and tap the ground in front of you. Raise it back up center then lower down to tap the ground behind you. Move slowly, lifting and lower with taps front and back.
5. Plank Skater Hops (1:42):
If you want to work your shoulders, abs and quads, you’ll want to include this cardio-core move!
To do Plank Skater Hops, start in a bulldog position from your hands and toes with your knees bent to about 90 degrees and feet together behind you. Straighten one leg out to the side and slight back, touching the toe down. You may even slightly shift the other foot more center under your body as you reach the straight leg out to the side.
Then hop that straight leg back in, bending it as you do, as you hop the other leg out laterally. You will almost be shuffling back and forth laterally while in the plank position. Keep your hands under your shoulders as you do. Your butt shouldn’t be way up in the air as you shuffle/hop side to side. You may “bounce” but your butt shouldn’t be up in the air.
Beginners may do less of a hop and move more slowly while advanced exercisers should hop quickly side to side. Remember to keep one knee bent under your body as the other leg goes out to the side. The straight leg will be out to the side and slightly back as you hop back and forth.
6. Push Up Twist Sit Back (1:56):
Work your chest, shoulders, triceps and CORE with this killer push up variation!
To do the Push Up Twist Sit Back, set up in a high plank position with your feet just a few inches apart and your hands outside your chest. Perform a push up with your body moving as one unit. Do not let your hips sag or butt go up in the air.
As you come to the top of the push up, push back to sit your butt back toward one heel. You will twist as you sit back toward your heels with your arms straight as if you are sitting back into child’s pose.
Come back forward and center before repeating the push up. Then as you come to the top again, sit back toward the opposite heel.
7. Two Way Bird Dog (2:08):
If you think that basic bird dog is easy, you’re in for a treat with this variation. This move combines that basic with the plank bird dog for a killer anti-rotational move! This will improve your shoulder stability while working your abs, obliques and glutes!
To do the Two-Way Bird Dog, set up on your hands and knees with your knees under your hips and your hands under your shoulders. You can have your knees just slightly back if that feels more comfortable to then lift up into a plank from your toes as you will transition back and forth.
Flex your feet then straighten one leg out behind you. Lift that leg up toward the ceiling keeping it straight as you raise your opposite arm out toward the wall in front of you. Brace your abs and keep your hips and chest square to the ground as you lift your arm and your leg. Do not rotate open as you lift.
Touch your foot down and place your hand back under your shoulder. Then lift the other knee up off the ground so you’re in the high plank position.
Then lift that same arm and leg up to reach out. Squeeze your glute as you lift.
Place your hand and foot back down then drop that other knee to the ground again to repeat the basic bird dog before moving back into the high plank bird dog.
Complete all reps on one side before switching.
8. Plank Hop Overs (2:20):
Love this cardio plank move! Core work and cardio!? YAY!
To do the Plank Hop Overs, set up in a bulldog position with your hands under your shoulders and knees under your hips. Flex your feet and then walk your feet to one side just outside your shoulder.
Then pushing off your hands, jump your feet up and over as if jumping over something on the ground.
Keep your feet together as you jump.
Jump so you land with your feet just outside the other shoulder. Do not straighten your legs out as you jump over. Stay in that bulldog position although your knees can shift out beyond your hips slightly.
As soon as you land, jump your feet back to your starting position. Continue to do quick hops back and forth. Avoid shrugging your shoulders as you hop.
9. Single Leg V-Up Leg Lower (2:30):
This is a great sit up variation that, while not fully unilateral, does force each side to work slightly independently, especially targeting your hips and quads independently as your abs work to stabilize!
To do the Single Leg V-Up Leg Lower, lie on your back with your legs out straight and arms reaching up toward the ceiling. Then sit up and, as you do, lift one leg up toward the ceiling.
Come to balancing on your butt then slowly lower your leg down before you roll back to lie down.
Again sit back up, lifting the same leg at the same time. Lower the leg slowly then once it is fully on the ground, lie back.
Try not to swing your arms overhead to generate momentum. Keep reaching them up toward the ceiling or out toward your feet while seated.
10. Leg Raise Rainbows (2:44):
This killer crunch variation will work your abs, hips, obliques and quads! You need to make sure though that you round your spine just slightly as you lean back or you’ll only feel your hip flexors!
To do Leg Raise Rainbows, sit on the ground with your legs out straight and together toward one side as you lean back to put your hands on the ground right besides/behind your butt.
With your legs straight, lean back and tap your feet to the ground just wider than one shoulder (you don’t actually need to touch the ground with your feet just come close). Crunch your upper body forward as you lift your legs up and bring them center. Feel your abs working to lift and arch your legs up and center.
Then lean back as you lower your legs to tap the ground on the other side outside the other shoulder. Repeat arching your legs back up and center to lower down on the other side.
As you raise your legs you will crunch up and then you will lean back as you lower down. Your arms are there to help you balance but you don’t want them to really start to work. Use your abs and even feel your hips and quads.
Beginners can keep their knees bent or do one leg at a time.
11. Twisty Crunchy Frogs (3:00):
Work your abs, obliques, hips and quads with this killer crunch move!
To do Twisty Crunchy Frogs, sit on the ground with your legs out straight in front of you. Place your hands on the ground behind you with your fingers pointing out to the sides or back toward your butt. Lean back and lift your legs a few inches off the ground.
Crunch your knees in toward one shoulder as you crunch your upper body forward rotating away from your knees slightly. You will push off your hands just slightly to help you bring your chest forward toward your knees, but don’t turn this into an upper body exercises. Your hands are there more for balance.
Then lean back center as you extend your legs back out center before quickly crunching your knees back in and toward the opposite shoulder as you sit back up rotating away. You should think of your legs almost like a frog pushing off to jump!
12. Tabletop to Side Plank Kick (3:12):
This is an advanced side plank variation and a great move to work your shoulders, abs, obliques, hips, glutes and quads.
To do the Tabletop to Side Plank Kick, it may be easiest to set up first in the side plank from your hand. Stack your feet and engage your back to support your shoulder. You can reach your top hand overhead.
From the side plank position, lift your top leg up and kick it forward as you reach your raise hand to touch it. After touching your hand to your foot, straighten them back out.
And as you bring your arm back out and straighten your leg back out toward the side plank position, bend your knee, rotating your body open toward the ceiling as you put that foot on the ground behind. You will move into an almost turkish bridge position.
From here, raise your straight leg up (the one that was your bottom leg in the side plank) and reach the opposite hand to touch your toe. You are doing a kick from a tabletop position and reaching your hand to touch your toe.
Place the straight leg back down and move back into the side plank position and kick the top leg forward as you reach to touch your toe to repeat the move.
13. See Saw (3:25):
Work your abs, hips and quads with this version of the hollow body hold or banana.
To do the See Saw, lie on your back with your legs out straight and arms reaching overhead on the ground. Engage your abs, pressing your lower back into the ground as you lift your arms and shoulders and legs up off the ground.
The higher up you raise your legs, the easier the move will be. Also, work to get your shoulder blades up off the ground as much as possible as you continue to reach overhead, even clasping your arms together.
Then roll back so your shoulders touch the ground. Try not to flex more at the hips or swing your legs to rock back.
Rock back then rock back forward so that you come to an almost seated position. Slightly slow or pause here then rock back again.
You will use momentum to rock back, but you do want to slow to stabilize for a split second as you sit up. Try not to really flex more at your hips though to help you rock.
14. Banana Rolls (3:35):
Work your abs and obliques with this version of the hollow body hold! It’s a great core stability move to use if you have shoulder issues so planks are a no-go!
To do Banana Rolls, lie on your back with your legs out straight and arms reaching overhead on the ground. Engage your abs, pressing your lower back into the ground as you lift your arms and shoulders and legs up off the ground.
The higher up you raise your legs, the easier the move will be. Also, work to get your shoulder blades up off the ground as much as possible as you continue to reach overhead, even clasping your arms together.
Then roll to one side without going all of the way over. Pause and balance. You won’t fully be on your side, but you want to get as close as possible without touching down your arms or legs or going all the way over.
Roll back center and then roll to the other side. Pause and roll back center.
Feel your abs working and don’t let your low back take over. Keep your feet up off the ground the entire time. Raise your legs up higher or bend your knees if needed. Even perform smaller rocks to each side.
Make sure to roll slowly and in a controlled fashion. Don’t just use momentum to go side to side.
15. Body Saw (3:49):
Extended plank variations are a great way to target your LOWER ABS! Plus this plank will get your blood pumping!
To do the Body Saw, set up in a Plank position from your forearms and toes with your feet close together. Your forearms should be right under your shoulders and your body should be in a nice straight line from your head to your heels.
Then begin to walk your feet backward, taking small steps. Keep your body in a nice straight line and don’t let your hips sag toward the ground. Lengthen through your triceps and lats as you walk back. Walk back as far as you can while keeping your core engaged.
Then walk your feet back forward until you are back in the Forearm Front Plank. Do not let your butt go up in the air as you walk your feet back in.
Repeat, walking your feet back out. Only walk out as far as you can without your low back engaging. If your low back feels this move, don’t walk out as far. Start with only a few steps.
16. Plank With Reach Back and Out (4:02):
Work on your shoulder stability as well as your anti-rotational core strength with this plank. It’s a great glute and ab activation move!
To do the Plank with Reach Back and Out, set up in a Front Plank from your hands and toes with your hands under your shoulders and your feet about hip-width to shoulder-width apart. For this move, you will want your feet wider to create a more stable base. Beginners can do this move from their knees.
Then from the Plank position, reach one hand back and across toward the opposite ankle, pushing your butt back and up toward the ceiling as you reach. Then reach back forward and out toward the wall in front of you, dropping your hips back into a nice plank position.
Do not drop your hips too low and feel your low back engage. Keep your core tight to protect your low back as you come back into that nice plank position. Reach back and across with the same hand until all reps are complete on that side.
17. Dolphin Plank (4:14):
The Dolphin Plank is a great way to work your core through spinal flexion and extension – it’s not your usual “stability plank.” You will brace your abs as you extend and then use your abs to flex and tilt.
To do Dolphin Planks, set up in a plank from your forearms and toes (advanced) or knees (beginner). Make sure your shoulders are stacked over your elbows. Brace your core and engage your back as you hold your body in a nice straight line from your head to your heels or knees.
Then sag your hips toward the ground without completing relaxing onto the ground before rounding your back up toward the ceiling. You want to sag your hips only as low as you can without your low back taking over. You should feel your abs still engaging.
When you round up at the top, you aren’t simply sticking your butt up in the air. You want to round your entire back and perform the pelvic tilt. It is almost like you are doing the “cat” in the cat/cow stretch. Do not push backward too much as you do it. Keep your shoulders stacked over your elbows.
Then lower back down and sag your hips before rounding back up. Pause in each position to really feel your core working.
18. Plank Jack Leg Kick (4:27):
Hybrid planks like this Plank Jack Leg Kick are a great way to work your shoulders, glutes, abs and quads while also getting your blood pumping!
To do the Plank Jack Leg Kick, start in the high plank position with your hands under your shoulders and your feet together. Your body should be in a nice straight line from your head to your heels.
Brace your abs then jump your feet out wide to each side as if doing a Jumping Jack. As you jump, do not let your butt go way up in the air or your hips sag down toward the ground. Keep your abs engaged.
Then quickly jump your feet back in together, to that nice starting plank position. Do not shrug your shoulders or bend your arms as you jump back. Also watch that your hands don’t move forward in front of your shoulders.
Holding here, kick one heel up toward the ceiling. Squeeze your butt as you lift and don’t just swing your leg up. Place that foot down, then kick your other foot back toward the ceiling. Brace your abs and do not arch your lower back just to kick up higher.
Then repeat the jack before doing the kickbacks again.
Beginners may need to start by stepping instead of jumping.
19. Posterior Plank Mountain Climbers (4:39):
If you sit all day at a desk, the posterior plank is an amazing activation exercise to include that will also stretch out everything that gets tight from your “desk job posture!” This move will work your entire backside and, because of the mountain climbers, even work your abs, quads and hips!
To do the Posterior Plank Mountain Climbers, sit on the ground with your legs out straight in front of you and your hands down behind your butt on the ground.
Then, driving up through your heels and your hands, press your hips up toward the ceiling and press your chest out. As you bridge up, squeeze your butt and lift your hips up as high as you can while keeping your legs straight and your chest pressed out. Do not shrug your shoulders at the top as you press your chest out.
Hold at the top with your body in a nice straight line. Do not hyperextend your back. Then slowly tuck one knee in toward your chest. Tuck it in as far as you can.
Then straighten the leg back out. Place the foot back down then tuck your other knee in. Feel your glutes and hamstrings working to hold you up as your abs work to tuck your knee in. Beginners can start with a tabletop variation as they tuck instead of the full Posterior Plank.
20. Side Lunge With Knee (4:52):
Lunging in every direction will help you improve your hip stability. And with this side lunge variation you’ll not only work your glutes and inner thighs but also your abs and obliques!
To do the Side Lunge with Knee Drive, start standing tall then lunge out to the side, sitting your butt back as you hinge forward slightly and load your glute. Push your butt back and sink down, bending your outside knee as your other leg stays straight. You can reach to the ground or keep your hands at your chest. It can even be helpful to reach the opposite arm toward the heel you lunged out with to help you sit back.
Then quickly drive back to standing and, without touching your foot down if possible, drive that knee up and in across your body. You can rotate your upper body toward that knee almost as if pulling someone’s head down and across your body into your knee. Touch the toe down if needed then repeat the lunge back out followed by the quick knee drive.
Feel your legs working with the lunge and your abs working with the knee drive and rotation.
Beginners may not sink as low in the lunge or step out as far. They may also touch their toe down to balance between the lunge and knee drive.
21. Lunge With Kick (5:04):
Work your legs, glutes and abs with this lunge variation. It will test your balance and even help you strengthen your hip flexors as you get your blood pumping!
To do the Reverse Lunge to Kick, start standing with your feet together. Step back and sink into a reverse lunge, lowering your back knee toward the ground as you keep your chest up and bend your front knee. Try to keep your front knee about over your ankle. Really sit back in that front heel.
Then drive through that front heel to come back up to standing. Without touching that back toe down, kick that leg out in front as you stand up. Feel your hips and abs work to kick the leg out as your other glute works to keep you balanced. If you need, touch the toe down to help you balance as you stand up out of the lunge or even after you kick out. But only touch the toe down if needed to balance.
After kicking out, repeat the lunge on the same side.
22. Lunge With Oblique Knee Tuck (5:18):
Work your glutes, legs, abs and obliques with this lunge variation. It will challenge your balance and even work each side independently, which is an added bonus if you have any imbalances you want to correct!
To do the Lunge With Oblique Knee Tuck, start standing tall with your hands on your shoulders or by your head to help with the twist. Then lunge back with your right foot, dropping your back knee down toward the ground as you keep your chest up. Keep your front heel down as you lunge back and bend your front knee to about 90 degrees as you load your glute. Keep your front knee about over your ankle to help you think about loading your glute.
Drive back up to standing, pushing through your left (front) heel. As you drive up, bring your back knee up and forward as you come to standing. Tuck your right knee up and rotate your upper body toward that right knee. You can slight crunch toward the knee but don’t just round over.
Twist toward that knee then lunge back again and repeat on the same side. Make sure to engage the glute of your standing leg and feel your abs work to twist toward your knee. You can tap your toe down to balance if needed between the lunge and knee drive. The less though that you tap down between the harder the move will be.
23. Squat With Oblique Knee Tuck (5:32):
Get your blood pumping and work your core while standing. This move will work your abs, obliques and legs!
To do the Squat with Oblique Knee Tuck, start standing tall with your feet between hip-width and shoulder-width apart. You can place your hands on your shoulders or up by your head with your elbows out.
Then sit back and squat down, dropping to about parallel to the ground. Make sure your heels stay down as you sit down and back as low as you can.
Drive back up to standing and, as you do, tuck one knee up as you rotate your opposite elbow toward your knee. It’s almost as if you’re marching up and rotating toward that leg. You may crunch slightly but you don’t just want to round over. You want to tuck your knee up as high as you can as you rotate toward that leg.
Put the foot back down and repeat the squat before tucking and twisting to the other side.
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You don’t need a cardio machine to get in a cardio workout at home.
Actually, you don’t need anything other than your own BODYWEIGHT to get in a killer workout ANYWHERE!
Here are 19 At-Home Exercises for some amazing quick cardio workouts you can do even when you’re short on time!
At-Home Workouts | Top 19 Bodyweight Exercises You Can Do At Home
Get ready to sweat with these 19 moves. After I outline each move, which you’ll find at the time in the video above, I’ll share 4 fun ways to combine these into quick home workouts!
1. Switch Stance Burpees (0:44):
Work your legs and core with this killer cardio move!
To do Switch Stance Burpees, look straight ahead but rotate your body to the right so your feet are angled forward but facing slightly right. Stagger your back foot slightly forward of your front foot.
Then squat down to about parallel to the ground. You won’t want to stand up at any time once you start but will just pop back up into this squat.
From this squat position, place your hands down in front of you on the ground and jump your feet back into a plank so that you are now in a plank pointing straight ahead. Perform a push up with your body moving as one unit to drop your chest to the ground. Beginners can remove the push up or perform it from their knees.
Push back up and as you come up to the top of the plank, jump your feet in so you can come into a staggered stance squat facing to the left. Pause just briefly to sit in the squat.
Then jump back into a plank center, do a push up and jump into a staggered stance on the first side. Move quickly alternating staggered stance squats on each side.
2. Mountain Climber Burpee (0:56):
If you want a full-body, core-intensive exercise that will have you dripping in sweat, you’ll love this Mountain Climber Burpee.
To do the Mountain Climber Burpee, start standing tall. Then bend over and squat down to put your hands on the ground in front of your feet as you jump back into a high plank position. From this high plank position, perform a push up. Keep your body in a nice straight line as you lift and lower. Beginners can go down to their knees and come back up to their toes at the top for the knee tuck.
After pushing back up, tuck one knee in toward the same elbow. Then place the foot back and perform another push up. Once you push back up, tuck the other knee in. Do one final push up then jump your feet into your hands and stand back up. Jump at the top then repeat the move.
Beginners can also do this off an incline.
And while there are 3 full push ups, you can modify by taking out a push up and doing both knee tucks in a row. You can also modify the push ups by doing them from your knees or off an incline.
3. Snow Board And Ski (1:20):
This is another great leg and core workout all in one move!
To do Snowboard Hop Skiers, start with your feet in a slightly staggered stance and your back foot out in front of your front foot. Look forward over that front leg and then squat down to place your front hand down on the ground by your toe. Do not simply round over to place your hand on the ground. Squat down. Do not touch the ground if that means rounding over with your butt up.
Then jump up and rotate, switching to land in the slightly staggered stance on the other side. Sink down then reach your hands down to jump back into a high plank position from your feet and hands with your hands under your shoulders and feet close together.
Holding the plank, jump your feet up and in toward one side, bringing your knees as close to the outside of your elbow as possible.
Jump back into the high plank position center then jump your feet up to the other side, again bringing your knees as close to the outside of that elbow as possible. You want to feel your core rotate to tuck your knees up to the outside.
Jump back center then jump up and in to come into that snowboard squat position.
Lift your hands up and jump back to that first side before jumping back again to repeat the plank and skier hops to each side.
You can include just two snowboard hops and always jump back on the same side if you alternate which side you start with and have an even number of rounds. Or you can include 3 snowboard hops even so you are alternating sides you jump back for the skier hops on.
4. Tuck Jump To Plank Tucks (1:37):
While you’re not including a push up in this burpee variation, that doesn’t make it easier! The Tuck Jump makes it extra “fun!”
To do Tuck Jump to Plank Tucks, start standing tall before sinking to place your hands on the ground and jump your feet back into a high plank position with your hands under your shoulders and your feet a few inches apart.
Brace your abs and don’t let your hips sag as you jump both feet in to bring your knees close to your elbows. Try to jump in so your knees are at least under your hips if not closer in. Use your abs to try to get them just a few inches from your elbows.
Do not jump in so much that you sit back on your heels.
Then jump back out into the high plank position. Do not let your butt go up in the air and keep your hands under your shoulders.
From the high plank position, jump your feet all the way up to come back up to standing. As you come up to standing, swing your arms back and jump up, tucking your knees up toward your chest.
Land with your knees soft and then sink back down to move back into that high plank position before tucking your knees in again.
Beginners can do a squat jump or bodyweight squat instead of the tuck jump. They can also step back into the plank position and step one knee in at a time. And then extend one leg back out at a time to keep the move lower impact. You can also modify the plank and tuck by placing your hands up on a bench after the bodyweight squat if you can’t get down to the ground.
5. Bear to Crab (1:54):
Crawls are a great core exercise. And by combining these two crawls, you’ll work your shoulders, abs, glutes and even quads while getting your sweat on!
To do the Bear to Crab Crawl, start on your hands and the balls of your feet with your hands under your shoulders and knees under your hips. Your knees should be just a few inches off the ground.
Begin to crawl forward stepping one hand and the opposite foot forward. Then move the other hand and foot. Keep alternating sides, making sure the opposite arm and leg step at the same time
Crawl a few steps on each side (based on the space you have). Then lift one hand and kick the opposite knee under your body as you rotate your chest open toward the ceiling.
Pivot on the foot and hand that is down so you can rotate into a tabletop bridge. You will place both feet flat on the ground with your chest pointing up toward the ceiling and hands on the ground down at about shoulder height.
Begin to crab crawl, stepping one foot and the opposite hand forward. Then the other foot and hand. Your hands can be pointed out to the sides to put less stress on your shoulders.
Crab crawl back to the start then flip back over, reaching your hand over your body toward the ground as you pivot on your feet to bring one knee back under and through to return to that bulldog position on your hands and the balls of your feet.
6. Bulldog Run (2:10):
There is just something fun about this one. Plus it’s a killer shoulder, ab and quad burner!
To do the Bulldog Run, set up on your hands and knees with your hands under your shoulders and your knees under your hips. Flex your feet and lift up onto the balls of your feet.
Keeping this position, engaging your upper back to support your shoulders and avoid shrugging, lift one foot up at a time a you keep your knees hovering just off the ground.
Do this little “run” holding the bulldog position. You want to avoid moving your entire body as much as possible as you alternating running or lifting each foot up.
7. Spiderman Half Burpee (2:21):
This is a coordination and cardio killer that will work your shoulders, abs and even your quads. It does require more mobility so beginners may start off a bench or even step instead of jumping.
To do the Spiderman Half Burpee, start in the high plank position from your hands and feet. Then, keeping your core engaged, jump one foot up and outside your hand into a nice low spiderman or runner’s lunge. Try not to let your butt go way up in the air as you jump your foot outside.
Then quickly jump that foot back into plank and then jump the other foot forward into a lunge on the other side.
Jump that foot back so you’re back in the high plank position. From this high plank, jump both feet in and outside your hands.
Jump back into plank then repeat the spiderman lunge to each side before again jumping both feet back in and out!
8. Plank Skater Hops (2:33):
Planks are a great core exercise AND they can also be a killer cardio one! If you’re board with the basic mountian climber, try this skater hop variation!
To do Plank Skater Hops, start in a bulldog position from your hands and toes with your knees bent to about 90 degrees and feet together behind you. Straighten one leg out to the side and slight back, touching the toe down. You may even slightly shift the other foot more center under your body as you reach the straight leg out to the side.
Then hop that straight leg back in, bending it as you do, as you hop the other leg out laterally. You will almost be shuffling back and forth laterally while in the plank position. Keep your hands under your shoulders as you do. Your butt shouldn’t be way up in the air as you shuffle/hop side to side. You may “bounce” but your butt shouldn’t be up in the air.
Beginners may do less of a hop and move more slowly while advanced exercisers should hop quickly side to side. Remember to keep one knee bent under your body as the other leg goes out to the side. The straight leg will be out to the side and slightly back as you hop back and forth.
9. Duck Under Squat Jumps (2:48):
Work your legs and core with this squat jump with a twist!
To do the Duck Under Squat Jump, set up in a staggered stance with your back foot staggered slightly out in front of your front foot.
Look forward over that front leg and then squat down, and as you sink, pretend you’re “ducking under” somthing to bob your upper body down and back to face toward that back leg.
As you rotate to face that back leg, quickly jump up out of the squat. As you land, duck under and pivot your upper body to face toward your front leg.
Facing front, jump up. As you land, squat down again. Keep rotating and ducking under with each squat to jump!
10. Standing Oblique Tucks (3:01):
No need to get down on the ground to work your core! This standing core exercise will target your obliques and get your blood pumping!
To do the Standing Oblique Crunch, stand tall and shift your weight to be balanced on one leg as you touch the toe of your other leg lightly to the ground and slightly out to the side. Raise the arm on the same side as the toe lightly touching the ground overhead.
Then balancing on that standing leg, crunch your knee up and in as you pull the arm extended down overhead to meet it. Crunch your elbow to your knee, feeling your oblique working.
Then extend your arm back overhead as you extend your leg back out to touch the toe lightly down just to stabilize.
Repeat the crunch, moving quickly while staying balanced. If you start to lose your balance, slow it down to stabilize and place the foot down a bit more on the ground vs just lightly grazing it.
The arm on the same side as your standing leg can be held out to the side if needed to balance.
To modify, you can also touch that free hand to a wall lightly.
11. Runner’s Lunge to Kick (3:13):
Work your quads and abs with this unilaterally-focused cardio move!
To do the Runner’s Lunge to Kick, step one foot back into a straight leg lunge, bending that front knee so you can hinge at your hips and reach your opposite hand to touch the ground. Do not simply round over to touch the ground.
Really sit back in that front glute as you lunge. Then quickly drive off that front leg to come back up to standing. As you jump that back leg in and come to standing, lift that front leg to kick out.
Quickly kick your leg out then lower that leg and sink right back into that straight leg lunge as you touch the ground with your opposite hand.
12. Split Squat Hops (3:26):
This unilateral move will work each side independently and boy oh boy will those legs BURN!
To do Split Squat Hops, set up in that split squat position with one foot staggered back and the other forward so you are in a wide stance with your feet still in line with your hips. You should be on the ball of your back foot.
Sink down into a deep lunge, bending your front knee to about 90 degrees with your back knee just an inch off the ground or so. Your knee should be about under your hip. You can swing your arms back toward your hips to then help propel you up.
From this deep lunge, drive back up quickly to jump up off the ground. Drive through the ball of your back foot and your front foot to jump up. Do not allow your weight to shift too much forward. Extend your legs as you jump and swing your arms overhead to try to help yourself get higher.
As you land, you should land right back in that lunge, quickly sinking back down to repeat the jump.
To modify, do not actually leave the ground, but just drive to the top of the lunge quickly, even just slightly lifting your front heel as you get higher on the ball of your back foot.
13. Squat Drop (3:37):
Love this cardio leg move to work your quads, glutes and even adductors!
To do Squat Drops, start standing tall with your feet together and arms down by your sides. Then jump your feet out side as you sink into a squat. You can bring your hands up to your chest as you sink.
Drop into that side squat then jump your feet back in and together as you stand up.
Move quickly. And, even though you want to jump out wide to sink into the squat, make sure you don’t jump out too wide. You want your hips, knees and ankles to be in line!
14. Rainbow Lunge (3:51):
Feel those legs burn with this rotational move!
To do Rainbow Lunges, stand with your feet about shoulder-width apart. Pivot your feet into a lunge on your right side, facing to the right with your front heel down and back heel up.
Then jump up and swing your arms up and overhead as you pivot and switch into a lunge on the other side facing the other way. Your arms will create a “rainbow” as you pivot and jump from lunge to lunge.
Swing your arms down as you land in the lunge on your left leg. Then quickly jump back up and pivot to land in a lunge on your right side facing to your right. Remember to swing your arms up and overhead as you pivot. Make sure to pivot as you rotate in a lunge from side to side.
15. Skier Hops (4:04):
If you’re designing a cardio workout, this is a great active rest move that will also burn your calves!
To do Skier Hops, start standing with your feet together and elbows bent to about 90 degree and in at your sides as if you’re holding ski poles.
Then hop both feet to one side and back to the start quickly. Pretend you’re almost jumping your feet back and forth over a line as you hop side to side!
16. 4 Way Squat Hops (4:14):
Have some fun with the basic squat jump as you hop foward, backward and side to side!
To do the 4-Way Squat Hops, stand with your feet about hip-width to shoulder-width apart. Then sit your butt back and squat down. Do not sink lower than parallel but try to get to about parallel.
Then hop forward, backward or to either side, landing in the squat as you hop in any direction. Mix up which way you hop, moving all 4 ways!
Do not stand up at any point. You want to squat to hop and land in another squat.
17. Side Lunge Hops (4:29):
Love adding the little hop into this side lunge move! It’s a great way to work those glutes and legs.
To do Side Lunge Hops, start standing with your feet together. Then step out to the side with one foot and sink into a side lunge, bending that leg you stepped out with as you sit your butt back. Keep your other leg straight as you hinge a bit at the hips to sink down and load your glutes.
Then drive through that foot to explode off the ground and straighten your leg. You don’t want to shift back center but simply push off that leg enough to jump off the ground with your leg extended. As you land, bend your knee to sink back into that lunge. Then drive off that leg to come back to standing tall.
Repeat the side lunge, again quickly driving off the ground to jump up before landing back in the side lunge before returning to standing. While you will push off and slightly shift your weight toward that straight leg, you want to keep your weight as centered as possible.
Complete all reps on one side before switching.
18. Skater Hop To High Knees (4:44):
Love this cardio foot work drill! It’s a fun way to get the blood pumping without getting down on the ground or doing burpees!
To do Skater High Knees, start standing to one side of the space you have to use. Shift your weight onto your outside foot, lifting your inside leg off the ground to let it swing behind you as you bend your standing knee slightly to push your butt back and load your glute. Swing your arms across your body toward the hip of the standing leg.
Then jump laterally across your space as far as you can to land on your other foot. Let your raised leg swing back and your arms swing across your body as you bend that standing knee to load your glute and decelerate. Make sure to slightly sink and sit back to protect your knee and load your glute.
Stand up once you land and perform high knees laterally back across the space to your starting position on that outside foot. You will want to stand tall as you run sideways, tucking your knees forward and up as high as you can. You will want to swing your arms to power the move quickly. Opposite arm and leg will work together.
Then reload once you’re back at the start to perform another skater hop laterally across the space before returning to the start running laterally with high knees.
Beginners can keep the jump smaller even more stepping sideways before marching back to the start.
To advance the move, jump further and move faster.
19. Side Shuffle with Lateral Crawl(4:57):
You want to work in every plane of motion during your workouts. This lateral move will work your legs, core and shoulders. And even test your coordination!
To do the Side Shuffle with Lateral Crawl, start standing with your feet together. Bend your knees and sit your butt back as you keep your chest up. You do not need to squat but you want soft knees and a slight hip hinge.
Then begin to move sideways. Step out with one foot to the side then step the other foot back in. Move quickly to the side with your feet staying basically parallel to each other. Don’t bring your feet all the way together as you shuffle laterally.
Move a few shuffles one direction then plant your feet and squat down to place your hands down in front of your feet. With your hands down, jump your feet back into a bulldog position with your knees under your hips and your hands under your shoulders. Jump your feet and knees close together as your hands are wider.
That way you can step your back hand in toward your other hand as you step the opposite foot back out the way you came from so your feet are now about shoulder width apart.
Then step your front hand out wide as you step your back foot in so your feet are back together. You want to move so that you are crawling laterally back to where you started.
Then once you reach that other side, you can jump your feet up to your hands and stand up to shuffle back across and repeat.
4 At-Home Cardio Workouts – Whether You Have 6-Minutes Or 36-Minutes
Not sure how to use these 19 at-home exercises in a workout?
Here are 4 options to get you started!
These workouts will allow you to not only do a workout at home, but even squeeze one in when you’re short on time!
Death By Burpees Burner
Complete 10 reps of each burpee variation as fast as possible for a quick and killer 40 burpee burner!
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.
CIRCUIT #1: 30 seconds Duck Under Squat Jumps 30 seconds per side Skater Hop To High Knees 30 seconds Spiderman Half Burpee 30 seconds Rest
CIRCUIT #2: 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
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.
The inverted row is a great functional bodyweight exercise to strengthen your back and core. It is also a great move to help progress you to a full pull up or even increase your pull up strength.
The inverted row is an essential exercise for anyone with a desk job as it can help correct poor posture and alleviate and prevent common injuries, aches and pains caused by sitting hunched over a computer screen all day.
No matter your fitness level, you need to do the inverted row if you want a strong, sexy back and less neck and shoulder pain!
