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.

Calisthenics exercise has often been confused with bodyweight movements such as pushups and pullups. In reality, Calisthenics refers to movements such as Jumping Jacks and Running in Place.

Click here to Learn how to Perform over a Hundred Bodyweight Exercises

The best way to use these movements is during your warmups, or to replace Cardio. Calisthenics is great during the winter where you can’t workout outside.

So for those that run or perform sprints outside as their cardio, they can easily perform interval training with Calisthenics movements. One of the best resources packed with unique calisthenics and bodyweight movements along with sample workouts and training templates is Workout Without Weights.

Difference Between Calisthenics and Other forms of Bodyweight Training

In Workout Without Weights (WWW), author Coach Eddie Lomax goes into further detail about the difference between calisthenics and other forms of bodyweight training.

Coach Lomax’s definition of Calisthencs is, “any systemic, rhythmic bodily exercise performed usually without apparatus…or a type of exercise using explosive movements to develop muscular strength, power and/or endurance.”

There are many other forms of bodyweight training. In a previous article, I identified 7 different bodyweight training methods:

1. Animal Exercises (Bear Crawls, Duck Walks)
2. Dance (Break Dancing)
3. Basic Bodyweight Training (Pushups, Pullups)
4. Gymnastics (Bridge, ring training)
5. Yoga (Prasara)
6. Calisthenics (Jumping Jacks, Running in Place)
7. Plyometrics (Squat Jumps)

Creating your Own Calisthenics Workout

As you can see, you have many options when developing your own bodyweight program. I’ll end this article by giving you a simple, basic template you can use to create a bodyweight workout which combines traditional bodyweight exercises with calisthenic movements:

• Calisthenics Exercise
• Upper Body Exercise
• Calisthenics Exercise
• Lower Body Exercise
• Calisthenics Exercise
• Trunk Exercise

Perform this workout in a circuit, performing each exercise one after another with little to no rest in between each set. Work your way up to doing 5 circuits.

Click here to Learn how to Perform over a Hundred Bodyweight Exercises

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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.

I’m not an economist, so I’m not really sure when this economy is going to get better. But, I’m just glad I know how to get a great workout at home with just my bodyweight. There are a lot people out there quitting their gyms and struggling to find a good fitness program they can do at home.

Gyms and fitness facilities such as a Crunch and Bally Total Fitness are going bankrupt as more and more individuals are looking ways to cut back and budget their money. Well, if you’re one of these individuals, you’ve come to the right place!

Bodyweight Training: An Introduction

Bodyweight training is, of course, training with your bodyweight. Most people feel that it’s all about just pushups, pullups, and bodyweight squat variations. I felt the same way. But ever since I’ve begun this blog, I’ve learned a lot about bodyweight training.

There are many different ways to approach bodyweight exercise. In fact, I’ve come up with 7 different approaches you can take with bodyweight training:

Approach #1: Train like an Animal

Wrestlers, MMA fighters, and many other athletes use exercises such as bear crawls and duck walks to improve their total body strength and power. These movements are hard and they break a sweat. You can use them both to burn fat and improve explosive strength and power.

Some resources that specifically teach animal movements include Animal Kingdom Workouts and Workout Without Weights.

Approach #2: Dance your Way to Fitness

After watching the popular Dance show, “So You Think You can Dance,” I realize that each routine they perform is like a full body workouts. Dancers exhibit some of the best bodies around. Both male and female dancers are lean and incredibly strong.

There are certain styles, such as Hip Hop, that require more strength than others. But overall learning a few dance moves to include in your bodyweight workouts would be quite beneficial. There are a few CST movements that mimic dance.

You can find these moves through Bodyweight Exercise Revolution, or Bodyweight Blueprint for Fat Loss.

Approach #3: Go Old School

Old school involves basic pushups, pullups, and bodyweight squat variations. Once I started exploring, I realized just how many different variations there are. I mean, you can literally sit there and just invent new ways of doing the same movement.

You can find a lot of great variations in Coach Lomax’s Workout Without Weights. He develops some great workouts as well in his Ultimate Gymless Workout.

Approach #4: Flip and Twist

Out of all the bodyweight training athletes out there, Gymnasts have the best bodies, and highest level of athleticism. I’ve heard stories of gymnasts walking into a weight room and lifting more weight then most bodybuilders and some power lifters. And these are people who’ve never lifted anything but their own bodyweight their entire life.

I really wish my mom hadn’t took my out of gymnastics when I was younger. Well, either way I’m rediscovering the gymnast inside of me and learning some brand new movements derived from gymnastics. You can discovery some unique movements from Bodyweight Exercise Revolution and Bodyweight Blueprint for Fat Loss.

Approach #5: Peace and Calm

You would never believe that Yogis (people who do Yoga), can be so incredibly strong. However, there’s a guy on the Indian channel who teaches yoga and he’s able to walk on his hands and do all this crazy stuff with his body.

He’s like in his 60’s, has probably never even seen a commercial gym, and he’s in better shape then most 30 year olds. Yoga has some great properties, and it’s a great addition to your regular bodyweight training. Once again, you can learn some great yoga moves from Bodyweight Exercise Revolution and Bodyweight Blueprint for Fat Loss.

Approach #6: Train Explosive

Plyometrics include explosive movements such as squat jumps and plyometric pushups. They were once used just by athletes to improve their explosive strength and power. But now, these variations are becoming a part of traditional bodyweight routines.

For some great plyometric exercises and workouts, check out Workout Without Weights or Ultimate Gymless Workout.

Approach #7: Bodyweight Cardio

Most people use the word calisthenics and bodyweight exercise interchangeably. But in reality, calisthenics is a movement such as jumping jacks and jogging in place. These movements don’t involve as much muscular contraction as apushup or pullup.

Calisthenics can be used to replace your boring cardio workouts, or you can include them into your regular pushup/pullup workouts. You can learn some great calisthenic movements in Workout Without Weights or Ultimate Gymless Workout.

A Complete Bodyweight Training Education

The moment I feel that I’ve learned it all, I discover something new. If you truly want to achieve the highest level of health and fitness, you need to keep exploring and consistently changing your exercises and approach to fitness.

A while back at Tastefully Driven, I wrote a post where I claimed that all you need to get into great shape is running, push-ups, sit-ups, and pull-ups. Well, I’m going to back that claim up and design three intense workouts using only those four exercises. Each workout builds on the one before it. My suggestion is to try each workout once per week and cycle through them. For example, Workout A can be performed on week one, then Workout B on week two, and finally Workout C on week three. Week four you would perform Workout A again and try to beat your time.


Workout A
3 rounds for time:
Run 400 meters
5 Pull-ups
10 Push-ups
20 Sit-ups

Workout B
For time:
30 Sit-ups
20 Push-ups
10 Pull-ups
Run 800 meters
10 Pull-ups
20 Push-ups
30 Sit-ups

Workout C
For time:
1 mile Run
50 Sit-ups
35 Push-ups
20 Pull-ups
800 meter Run
30 Sit-ups
20 Push-ups
10 Pull-ups
400 Meter Run
15 Sit-ups
10 Push-ups
5 Pull-ups

A tip on how to set these workouts up:

It will be difficult to find a track with a playground nearby where you can perform pull-ups. What we have done in the past is run around the block (355 meters according to Google Earth), then run up the stairs to my second floor room, perform the pull-ups on the bar, then run back down and complete the rest of the workout. This adds another extra element of stair running.

Other options u can do is to replace the pull-ups with body weight squats if you are unable to find a bar nearby. I can also foresee issues with the sit-ups,as it may be uncomfortable (and potentially harmful to your spine and lower back) to be performing sit-ups on the ground. The best solution is to purchase a mat. Another option is to replace the sit-up with a kettlebell or dumbbell option such as windmills, where you are hitting the same muscle group. Sometimes we have thrown in the kettlebell swings to replace the sit-ups, and Hindu push-ups to replace regular push-ups.

The options are endless. Take the format of these workouts and make them your own. You may need to replace exercises or reduce/increase reps to fit your fitness level.

I am actually quite surprised when people ask me how one can get in shape using just calisthenic exercises. But I guess if people didn’t ask that question, then I’d be out of a job. So now I’m going to do something that will surprise people. I’m going to reveal to you guys a source of information concerning bodyweight training that will open up your eyes and ears: the military. Read More.