Build Stamina & Lose Weight With This Advanced Cardio-Based Bodyweight Workout

Who needs a gym when there’s the living room floor? Bodyweight exercises are simple, effective ways to improve balance, flexibility, and strength without gym machines or equipment. You can do all these bodyweight exercises at home.

From legs and shoulders to chest and abs, we’ve covered every part of your body that can get stronger with body resistance alone. Bodyweight workouts are exercise routines that use a person’s own bodyweight to create resistance and improve strength, flexibility, and endurance, as well as coordination.

You’ve probably done a push-up before — well done. You’ve already met bodyweight exercises. Now let’s advance to the next level of fitness.

Squat jump:

Squat jump

How to:

Do a perfect squat.
As you rise, jump up, fully extending legs and pushing arms down to help with momentum.
Land lightly on toes and immediately drop into a squat again.
Hold your hands behind your head (as shown), which helps keep your chest open and your posture straight.

Triceps push-up with mountain climber:

Triceps push-up with mountain climber

How to:

Start in a high plank position with core tight.
Lower onto both forearms at the same time, maintaining a tight core and level hips.
Push back up onto hands at the same time to return to the starting position.
Finish by drawing right knee into chest, then left knee into chest, doing a mountain climber.

Make it easier: Lower and push back up on one arm at a time, rather than both arms at once. You could also perform a push-up on your knees and then lift your knees to do the mountain climber.

Donkey kick:

Donkey kick

How to:

Start in a high plank position with core tight and hips level.
Jump feet up and kick butt with heels.
Your weight should come forward onto hands, but shoulders should stay in line over wrists.
Extend legs and land lightly on toes to return to the starting position.

Jumping lunge:

Jumping lunge

How to:

Master a basic lunge before progressing to this version.
With right foot ahead of the left foot and core tight, drop into a low lunge, bending both knees to 90 degrees.
Jump up, switching feet in midair so you land with your left foot ahead of your right foot.
Immediately drop into a low lunge on the other side.

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