How to Set up a Bodyweight Cardio Workout
Bodyweight Cardio is a new buzzword which basically means replacing your cardio workouts with bodyweight workouts. There are multiple ways to set up a Bodyweight Cardio workout.
However, most bodyweight cardio workouts are meant to be more cardio-type workouts rather than muscular endurance or strength workouts (obviously). So, you want to choose exercises that do not stress your muscles as hard aspushups or pullups (unless pushups and pullups are easy for you).
The best way to set up a bodyweight cardio workout is to use Calisthenics Movements, such as jumping jacks and running in place. Here is a sample Bodyweight Cardio I’ve created:
Perform 8 rounds of:
* Steam Engine, 20 seconds
* 10 Seconds Rest
* Bear Crawls, 20 seconds
* 10 Seconds Rest
* Inch Work, 20 seconds
* 10 Seconds Rest
* Ice Skater Hops, 20 seconds
* 10 seconds Rest
As you can see, the movement I used in this workout do require some muscular endurance, but are not as tough as a pushup or pullup. Beginners should stick to movements such as jumping jacks and running in place.
In fact, here’s a list of beginner calisthenics exercises that you can use:
* Split Jump
* Jumping Jacks
* Simulated Jump Rope
* Standing Twist
* Reach and Bend
* The Windmill
* High Knees
* Jogging in Place
* Marching
That should be more than enough exercises to use to create your own bodyweight cardio workout. Organize these movements into a circuit, or use an interval scheme like the one in the sample I provided.
An interval training scheme often works better with calisthenics movements, since sometimes you can’t count how many repetitions you performed. For example, in apushup, 10 pushups is 10 pushups.
One of the best ways to help you with your intervals is to use the GymBoss Interval Timer. It costs just $19.95, and you can program it to help you keep track of any sort of intervals you may use. Click here to grab yours today.
However, with a Jumping Jacks, performing 10, 50, or even 100 jumping jacks might be too easy. Hence, it’s a good idea to use time as a measure instead of repetitions.
For more ideas on how to set up a bodyweight workout and more unique exercises, check out Workout Without Weights. Click here for more information.
