The Best Bodyweight Exercise (Everyone Hates)

The Best Bodyweight Exercise (Everyone Hates)

Unpopular opinion…

I think Burpees are underrated.

You may be like, “WHAAAAT!? I see burpees in everything. They’re overdone!”

And while I agree they can be overused, misused and simply put in a workout just to make it harder…

I also think they aren’t given their due credit for being more than just a hard move, but an amazing full-body cardio move to improve your mind-body connection and functional fitness.

Burpees are an exercise that too often don’t get enough respect for being a move that has to be EARNED, but that can, and should, also be done in some form at EVERY age.

Yup…EVERY age…

That’s why in this video I want to explain WHY burpees can be so valuable to do even as we get older, but also why this move can be such a challenge and how we can break it down and modify it to fit our needs and goals!

And if you’re right now shaking your head saying, “NOPE! Burpees aren’t for me!”

I’d urge you to hear me out on WHY they can be so beneficial and then check out the modifications I share!

So…how and why are burpees so beneficial to include?

I’ll be the first to admit…I don’t like burpees.

They stink.

They’re hard.

They’re uncomfortable. 

They never seem to get easier…especially if we do them correctly with intention and focus.

And because they are a very advanced move, I’m very careful with how I program them into progressions for clients.

They are a complicated, full-body, explosive movement.

They challenge your mind-body connection, requiring you to perform multiple joint actions and engage muscle groups down your entire body efficiently in sequence to move quickly and powerfully.

Lose tension in one area and your burpee looks like the worm. Your push up becomes a belly flop. 

And not only do they require a strong mind-body connection and great full body strength and stability, they also require more MOBILITY than we realize.

To be able to jump your feet fully in close enough to your hands to jump up at the top, requires more hip and even ankle mobility than we recognize! 

But what makes them a hard and complicated movement we need to often regress to progress and truly EARN, is also what makes them a valuable exercise that I want every client to build up to as much as possible.

Breaking down the burpee to build up this movement will help you improve your ability to recruit muscles correctly quickly.

It will help you be able to engage muscles throughout your body in sequence to perform functional everyday activities that have us squatting and reaching and bracing all at once.

It will teach you to brace and stabilize while still reacting quickly.

And it will help you maintain the mobility to get down and up easily off the ground. 

While you may never do the exact burpee movement in every day life, it can really help us build functional strength through the fact we ask our body to do so many things as once and quickly.

That ability to engage things to stabilize and power movement FAST is what helps us react in everyday life to stay injury free and functionally fit.

It helps us react quickly to catch that glass when it gets knocked off the table.

To avoid slipping and falling when we trip on the curb.

It’s all about that mind-body connection.

And burpees are exceptional at helping us build that.

They are also a great move to improve our conditioning, especially when we are short on time. Working so many areas at once with this fast paced movement is going to get your blood pumping. And even just intervals of 20 seconds of work can be killer!

And while this may sound weird…

They even help us become more comfortable being uncomfortable which is truly invaluable to growth in life and success.

This ability to be comfortable being uncomfortable helps us conquer new challenges, which builds confidence. And the more confident we become, the more we will embrace learning and growth and rock those results as we get older!

Now if you’re starting to be sold on burpees and considering adding them in, you need to make sure you’ve truly EARNED the full variation.

And just because you can “do” a burpee, doesn’t mean that full variation is right for you…YET.

If your burpees look sloppy, like you’re a fish kind of flopping out of the water on dry land, it’s time to check your ego and regress. 

Build that core stability. Build that strength.

Build that mobility.

Regress to progress!

Get everything truly working together efficiently so you aren’t just working harder with this move, but actually seeing amazing full-body strength and conditioning gains from it!

So…How Can We Break Down And Modify The Burpee?

I want to break down some key modifications for this move based on some reasons why the burpee is so challenging….

Starting with the fact that it requires more mobility than we recognize.

Challenge #1: I don’t have the mobility to easily get down into the plank and stand back up.

I love using a bench or low box for clients starting out who may not yet have the mobility to easily step or jump back into a high plank and stand back up.

If you notice when you do burpees that you don’t put your hands flat on the ground or you can’t jump your feet in close enough to your hands to easily shift your weight back and stand up, using a bench or box will help. 

The incline helps create more “space” so you can more easily jump or step your feet into your hands.

This modification can also be key if you struggle with challenge #2…

Challenge #2: You don’t have the core stability or upper body strength.

The incline can also help reduce the resistance or load on your upper body and core as you move into that plank position and perform the push up.

Because the burpee shouldn’t be a belly flop onto the ground.

There should be a jump or step back into plank then a lower into a push up before you press back up and stand up.

By using an incline you modify the push up and plank, which can help you slow build that core and upper body strength.

As you build up, you can lower the incline slowly toward the ground, increasing the resistance and load on your upper body and core! 

And even starting out, if you don’t have a proper incline to use, try taking out the push up even and just focus on that nice plank position to start. Or even consider a knee push up variation. 

But focus not only on moving quickly but also proper form with each component of the move.

I mention this because SPEED and moving quickly with exercises has to be earned!

Which brings me to Challenge #3: Not having the neuromuscular efficiency aka the speed or power.

We can move faster while performing a movement correctly because we’ve built up that mind-body connection.

And that takes time.

To start, you may need to step with the burpee over jumping. 

Or you may need to slow things down.

I know often we don’t want to do that with the burpee because we are using it as a cardio move.

This is why modifying it to allow ourselves to move quickly and get our blood pumping is key.

BUT always modifying may also be why you feel “stuck,” unable to progress to a harder variation.

Sometimes we also need to progress and slow things down.

Then as we master that new movement pattern, we can slowly speed things up!

So consider including both burpees slightly broken down into components as you build up, removing the push up or only doing a half burpee without the jump up while also taking time to do longer intervals of conditioning work where you can slow things down to focus on the full movement! 

Now the final challenge I want to address and help you work around is…

Challenge #4: Modifying around aches and pains.

I’m going to tell you right now, the burpee may not be right for you in the starting phases of rehab.

But your goal should ALWAYS be to build back and retrain whatever movement patterns and exercises you can.

The key is to find ways to reduce mobility or strength demands whenever possible in that rebuilding phase.

If you have a wrist injury, that may mean using a bench to reduce the load on your upper body.

It may mean slowing down to place your hands on dumbbells instead to keep a neutral wrist position. 

It may even mean using an incline to modify into a forearm plank as you step back. 

But you want to find ways to embrace the components of an exercise you can train while avoiding overload.

Same can be said for knee or hip injuries. 

Maybe you remove all jumping and instead step back. Or you even use sliders to reduce impact more. 

Maybe you use the incline to give yourself space so you don’t need as much hip or ankle mobility to step back up and stand up.

Or maybe you even do a bulldog variation to target those quads more while putting less stress on your core. 

Again it is about considering what you need to eliminate, but what you can still do in a move to use as much as possible!

While the burpee may not be right for you at your current fitness level or phase of rehab…

While it may not be right for you YET…

I think too often we just demonize moves or write them off over thinking…

“How can I regress to progress?”

“How can I build back?”

We don’t break moves down, slow down the speed and RETRAIN movement and recruitment patterns to function optimally…

We just AVOID.

And this doesn’t help us stay functionally fit till our final day on this planet.

It honestly puts us at greater risk for injury in everyday life!

The more we can retrain and the less we have to FEAR movements, the stronger and more independent we will be till our final day on this earth!

So if you’ve been just hating on burpees, avoiding them thinking they’re hard and pointless…

Think again!

Find ways to include this amazing move in your workout routine using my tips to modify around your challenges and see your strength and conditioning improve dramatically when you’ve earned this killer exercise!

Ready for some fun workouts that will challenge you no matter your fitness level?

Take your training to the next level with my Dynamic Strength Program.

–> LEARN MORE

The Most Underrated Cardio Exercise

The Most Underrated Cardio Exercise

Want a great move to include in your bodyweight interval cardio workouts that isn’t jumping, but will for sure get your blood pumping?

Want a full-body core intensive move you can utilize in so many different ways?

Ready for a move you can modify to match your fitness level and progress when ready?

Then you’ll love this amazing bodyweight cardio move that will target your shoulders, arms, abs, obliques and even quads –

The Tabletop Crawl!

But wait?! Babies crawl…isn’t crawling easy?!

HECK NO!

This crawl will not only challenge your body but also your mind and coordination.

Unlike the Baby Crawl, your knees are going to hover off the ground.

And with the Tabletop Crawl, unlike the Bear Crawl, you want to focus on keeping your butt down and knees just a few inches off the ground.

You also want to focus on that contralateral movement pattern, or opposite arm and leg working together. This is a great way to improve your coordination, especially for movements like running!

While you can focus on moving faster only and allow a bit more rotation of your core as you crawl, you can also use this move to work on that anti-rotational core strength.

And then you can crawl in every direction using this tabletop or bulldog position, even mixing things up by adding in rotational moves like the Sit Thru, holds or even other crawl variations to the flow!

All of these things make this crawling variation a killer cardio move.

 

So how do you do the basic Tabletop Crawl?

Start on your hands and knees with your knees under your hips and hands under your shoulders. Starting out or to modify this move if you get out of sync as you go through this move, you can always come back to crawling on your hands and knees.

Tuck your toes under and then lift up onto the balls of your feet and hands so your knees hover just a few inches off the ground.

To start with the crawl forward, step forward with one hand and, as you do, step the opposite foot forward, bringing your knee in. Start with small steps and focus on keeping your hips still as you step.

Then step the other hand forward and other foot.

Think small steps as you brace your abs and keep your knees close to the ground. You can continue taking steps forward in this way with the opposite arm and leg moving together or you can reverse your direction and crawl backward.

When you crawl backward, be conscious of taking small steps, especially to start. This requires a bit more upper body strength than the forward crawl oddly enough and often we get more spread out, as we have a tendency to reach further back with our feet when crawling backward, placing more load on our upper body.

As you step one foot back, remember to step back with the opposite hand.

Using this basic forward/backward crawl, you can then add in occasional holds, or even a Sit Thru on each end of the length you’re crawling in. You can also add in little jacks or side to side hops if you want. Or you can even turn over to add in a crab crawl with this tabletop crawl.

You can also use this same crawling position to move LATERALLY.

How do you do the Lateral Tabletop Crawl?

The lateral crawl is a great move to improve your coordination and you may find the movement pattern a bit more challenging to start.

And if you’re thinking I’m too old for this move, you’re wrong! As we get older, including moves that work on our coordination and neuromuscular efficiency are even more key!

They keep us functional strong!

While you can make the lateral crawl an ipsilateral or same side working together movement, it is a great contralateral move.

To do the lateral crawl as a contralateral movement pattern with the opposite hand and foot working together, set up with your hands together under your chest and feet and knees about shoulder-width part.

Then step one hand out wide to the side so your hands are about shoulder-width apart as you step the opposite foot in toward the other. As your hands move apart, your feet move together.

Then to continue laterally, your foot on the same side as the hand you just moved will step to the side as you bring the opposite hand in to meet your other hand.

Move slowly to start keeping your knees hovering just off the ground. You can move as many steps as desired across the space you have then come back the other direction.

Focus on keeping your hips still as you move side to side.

Modifying The Basic Crawl:

While you can always go down to your hands and knees, to start, another way to modify this move that is often a bit more comfortable for the knees if your surface isn’t padded, is to use an incline.

For lateral crawls, you can use a bench as your incline and move along the length of it.

For forward/backward crawls, stairs actually work best as you can place your hands up on a higher step and crawl up a step at a time!

While often we will cheat and modify by allowing our butt to go up in the air during the basic crawl off the ground, we want to recognize this changes how we are activating muscles and will not give us the same ab or quad benefit that the basic tabletop or bulldog position does.

So using an incline can help us really master that positioning!

SUMMARY:

Crawling can be a great way to improve our coordination and our conditioning. It is a great move to include in an interval workout even with traditional moves we love like burpees, if we want to include jumping. It will work our entire core and get our blood pumping.

Try a fun Sit Thru crawling variation in this workout below:

–> 5 Cardio Moves For Fat Loss Workout

10 Cardio Bodyweight Moves You’ll Love To Hate

10 Cardio Bodyweight Moves You’ll Love To Hate

Getting in a killer cardio workout doesn’t have to mean using a piece of cardio equipment.

You don’t need a treadmill or a bike or to spend hours running to improve your cardiovascular health and conditioning while blasting fat to help with your weight loss efforts!

So if you’re short on time and need a workout you can do ANYWHERE, these 10 moves can help you out!

Whether you pick 4-6 and do 30 seconds of work with 15 seconds of rest or even do a 20/20/20 set up, you can get in a killer workout no matter where you are in just under 30 minutes!

Need some killer cardio workouts using these moves?

Check out my Cardio Burners!

10 Cardio Bodyweight Moves You’ll Love To Hate

Snowboard Hop Skiers:

This move will get your blood pumping as it sets your legs, lungs and, even your core, on fire!

This hybrid move combining Snow Board Hops with Plank Skiers is a great full body movement that’s a “fun” spin on that traditional burpee.

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.

Tuck Jump to Plank Tucks:

This killer burpee twist will work your legs, especially your quads, as well as your abs and shoulders. It is a high impact movement, that requires proper landing mechanics.

So if you have knee pain or need to reduce impact, sub in a bodyweight squat for the tuck jump and step back and in instead of jumping for the plank tucks.

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.

Squat Double Lunge:

Can you say jello legs?!

This hybrid leg exercise will get your blood pumping and really target your legs. (It will also challenge your coordination a bit, which is never a bad thing!)

To do the Squat Double Lunge, start standing with your feet about hip-width to shoulder-width apart. Sink down into a squat, sitting back as you sink to about parallel to the ground. Keep your chest up and your heels down.

Jump up out of the squat and, as you come to land, sink into a lunge with one foot forward and the other foot back. Make sure your front heel is down and all of your weight isn’t in that front leg.

Drop your back knee down toward the ground as you bend that front knee to about 90 degrees then explode up and switch legs, landing in a lunge on the other side.

Again sink into that deep lunge and jump up, bringing both feet back to parallel to sink into a squat.

Make sure that as you land with each move, you bend your knees and don’t land with your legs locked out.

Each time you will perform the squat then a lunge to each side. You can alternate which side you lunge with first.

Beginners may step instead of jumping and may not perform as big a range of motion. You may also step and do a straighter leg lunge if you need to reduce knee flexion.

Squat Twists:

Work your legs and your core with this squat to twist movement.

The squat jumps will get your blood pumping and legs working, while the twist is a great move for your core, especially your obliques!

To do Squat Twists, start standing with your feet about hip-width to shoulder-width apart. Sink into a squat to about parallel to the ground, keeping your heels down and chest up. Really sit your butt down and back.

Then jump up out of the squat and, as you leave the ground, rotate your hips to pivot your lower body and feet toward the right or left. Land on the balls of your feet with your hips angled toward one side but your chest still fighting to face forward. Swing your arms to the opposite side you’ve rotated your feet to.

Land quickly on the balls of your feet and push off to move back into the squat facing forward. Bend your knees as you land and quickly sink to then jump back up and rotate your hips the other way. Feel your core working to twist.

Beginners may not sink as low in the squat and may stand up out of the squat, stepping with just one leg in front to twist their hips, touching that toe to the ground before stepping back to sink back down.

Corn Cob Push Ups:

Not every cardio move we do has to be high impact.

And by mixing up the areas we work over a cardio circuit, we can allow ourselves to recover while not having to fully rest.

So if you did a Squat Double Lunge, you could then “rest” your legs by doing a Corn Cob Push Up to work your chest, shoulders, triceps and core.

This way you’re still getting work done and even keeping your blood pumping while allowing different areas to recover.

To do Corn Cob Push Ups, set up in the high plank position with your feet together. Your hands should be just outside your chest or maybe slightly wider. 

With your body in a nice straight line, lower your chest to the ground. Holding just hovering over the ground, shift your weight to one side. Then shift back center. Then shift your weight to the other side.

Come back center and then press back up. Make sure your body is in a nice straight line the entire time.

Beginners can do this from their knees or off an incline. Make sure as you move at the bottom that your butt doesn’t go up in the air.

Push Back Push Up:

This push up variation is a great one to include in your cardio workouts as it will not only work your upper body, but also really challenge your core while getting your blood pumping!

However, it is a very challenging variation when done from your toes. So make sure to modify off an incline or from your knees to prevent neck, shoulder or even lower back aches and pains if needed.

To do the Push Back Push Up, set up in the high plank position with your feet about hip-width apart or slightly closer together and your hands just outside your chest. Beginners can also do this from their knees.

Then from this plank position sit your butt back toward your heels as if doing a child’s pose without your knees on the ground. Beginners can actually do child’s pose, sitting back with their knees down.

As you come back forward stay as close to the ground as possible. You are shooting forward into the bottom of the push up. You want to think about skimming forward with your body just off the ground.

Once you’re in a nice straight line at the bottom of a push up, press up to the high plank position then sit back again to repeat.

Do not let your elbows flare way up above your shoulders as you come forward or push up. You want your upper arms to create more of an arrow shape with your body or even stay in slightly closer to your sides.

Beginners can do this all from their knees. To make this move a little less advanced from the toes, you can reverse the move.

Instead go from the high plank to the bottom of the push up then from the bottom of the push up sit your butt back onto your heels. You will then come back forward into the high plank position to repeat. This makes the movement a little easier on your upper body, but far from easy!

If the knee version is too easy but the others from the feet are too much, try placing your hands up on a low incline!

Plank Skater Hops:

Cardio and core all in one move.

This hybrid plank is a great way to challenge your shoulders, abs, obliques and quads while setting those lungs on fire hehe

(It’s always great when we can also include a diversity of movements that get us moving in every direction too!)

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.

Single Arm Plank Jacks:

Work on your anti-rotational core strength, and even your coordination, with this plank jack variation! This is most definitely an advanced movement so you may either need to slow it down to start or stick with the basic plank jack.

But this move is a great way to challenge your shoulder stability while really targeting those obliques, quads, glutes and even your inner thighs!

To do Single Arm Plank Jacks, set up in a high plank position with your hands a bit closer together under your shoulders and your feet together. Brace your abs and make sure your body is in a nice straight line.

Then jump your feet out wide, and as you do, lift one hand to touch your opposite shoulder. Resist the urge to really rotate as you lift the hand or let your butt go up in the air. Try to keep your hips down and your core as square to the ground as possible.

Jump your feet back together and place the hand back down. When you quickly jump your feet out again, this time lift the other hand to touch your opposite shoulder.

Jump quickly back in and lower the hand back down. Keep repeating the jack with your feet, alternating which hand you lift to tap your shoulder.

Run, Punch, Banana:

Just like I like to include push ups so that you can allow areas to recover while still putting in work, I also love including more isolated core movements in my cardio workouts.

Not only can these moves help you build a lean, strong core, but they can also help you lower the intensity for an interval to more fully recover WITHOUT actually having to fully rest.

Sometimes it’s not just cycling the areas you’re working but actually about cycling the intensity of the movements you include!

This is a great way to get more out of less time!

To do Run, Punch, Banana, start lying on your back with your legs out straight and arms reaching back overhead. Lift your shoulder blades and legs off the ground, bracing your abs and engaging your glutes. You can think about pressing your lower back down into the ground to help engage your abs. Your head should be in line with your arms overhead. Do not tuck your chin. This position is the banana.

Then roll to one side. Do not roll all the way over, but just angled onto your side to feel your obliques work. Do not touch your hands or legs down.

Roll back center then sit up, drawing one knee in as you punch the opposite hand out toward your feet. Keep the other leg out straight on the ground as you bring your other hand in at your chest.

Straighten that leg back out as you bring your hand back in toward your chest. You will want to tuck the other knee in and punch the other hand out to switch sides at the same time. (So as one leg is straightening out the other is tucking in so that you can run and punch quickly.)

After performing a knee tuck and punch to each side, straighten both legs out and reach both hands back overhead to lower back down into the banana position.

Roll onto your other side once you’ve lowered down then come back into the banana position and repeat the punch and run sitting up.

Beginners can keep their legs up higher toward the ceiling in banana and perform more of a crunch instead of sitting all the way up to run. They can even touch the toe of the opposite leg from the one they are tucking in down to the ground to reduce the strain on their abs so their lower back doesn’t take over.

If you feel your lower back engaging during this move, it is key you modify so you can feel your abs working!

C-Sit With Rotational Chops:

This is another great core-intensive move that, while working your abs, hip flexors and quads, will allow your heart rate to come down and your body to recover a bit for the next intense bout.

This can be a more challenging move if you struggle to prevent your lower back from engaging so make sure to really get that c curve as you sit back. Do not arch! If you feel your lower back engaging, you need to modify.

To do C-Sit Rotational Chops, sit on the ground with your knees bent and heels on the ground. Then hinge back, rounding your back almost as if you are slouching or creating a “c” shape with your back. Engage your abs. Reach both arms out in front of you at about chest height.

Then twist to reach one hand back toward the ground behind you as you kick the leg on that side up toward the ceiling and reach your other hand toward the outside of that foot. You will reach the opposite hand toward the opposite foot as you rotate.

Open your chest up as much as possible and actually twist through your spine don’t just try to reach further from your shoulder.

Then lower the foot back down as you rotate and reach the other way, kicking the other leg up as you reach toward that foot and then also back toward the ground behind you.

Move at a controlled pace as you really reach both back toward the ground behind you and toward your foot. Feel around your rib cage as well as your abs and quads working.

Need some killer cardio workouts using these moves?

Check out my Cardio Burners!

A Basic Bodyweight Cardio Move – 15 Jumping Jack Variations

A Basic Bodyweight Cardio Move – 15 Jumping Jack Variations

The Jumping Jack is one of those basic bodyweight gym class moves that many of us forget about in search of the new best thing to help us burn fat and get our sweat on at home.

We skip the Jumping Jack in favor of soul crushing Burpees or Squat Jumps or some other move we feel like is more likely to make us feel gnarly and want to barf.

But Jumping Jacks can be a great move to include in our workout routines, even simply as active rest. Plus there are a ton of fun Jumping Jack Variations you can do if you are bored with the basic gym class variation!

Below are 15 Jumping Jack Variations as well as a regression for anyone who needs a lower impact move.

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20 Bodyweight Cardio Exercises And Workouts That Aren’t Running

20 Bodyweight Cardio Exercises And Workouts That Aren’t Running

When people think “cardio,” they usually think of running. Or they think of hopping on a treadmill or some other cardio machine.

But you don’t have to run to get in a great cardio workout. Actually the 20 Bodyweight Cardio Exercises below may be even better cardio workouts than running, especially chronic, steady-state cardio like long distance running.

And none of them require any equipment (ok a TOWEL but hopefully you have some sort of towel or blanket at home!). They can all be done at home in your living room even.

So if you aren’t a runner and you are looking for a cardio workout you can do at home, check out the 20 Bodyweight Cardio Moves below and scroll to the end for some KILLER Interval Workouts!

(more…)