No gym? No problem! When it comes to getting a great workout, there’s no better equipment than your own body. “Bodyweight training is incredibly effective and accessible to everyone, regardless of fitness level,” he says Shannon Cooper, iFIT and NordicTrack trainer. “It doesn’t require any equipment, so you can do it anywhere. It also engages multiple muscle groups at once, improving strength, stability, and coordination.”
However, regular body weight exercises can also feel mundane. One way to increase the difficulty of bodyweight exercises is to increase the intensity. You can do this by adding speed and strength and creating a bodyweight exercise. Why heart disease? “Cardio training is essential for overall health and wellness,” says Cooper. “It improves heart health and enhances endurance. Cardio exercise improves lung capacity, reduces stress, and promotes better sleep. Plus, it’s a great way to boost your mood thanks to the feel-good endorphins that are released during exercise.”
To help you reap these benefits, we asked Cooper to create a cardio and bodyweight workout you won’t want to skip. Before you, a series of nine moves that will get your heart beating and make your body stronger every day.
Bodyweight cardio pumping exercise
Equipment needed: Nothing, just your body.
Optional: a towel and a yoga mat as one of these movements performed on the floor.
Complete this circuit for 3-4 rounds to get a workout that will raise your heart rate and challenge your muscles.
mountaineer: 30 seconds
frog: 10 reps
High knees: 30 seconds
Butt kicks: 30 seconds
Skier jumps: 10 reps
Scissors kicks: 20 reps
Jumping cranes: 30 seconds
Wooden cranes: 10 reps
Experts featured in this article:
Shannon Cooperis an iFit and NordicTrack coach.
