If you want a quick ‘n’ dirty workout that strengthens your whole body, gets your heart rate up, and burns those pesky calories, then try out these five strength & cardio conditioning bodyweight moves. These five bodyweight moves are multi-joint, functional exercises that will improve your physical performance in everyday life (for example, running after a bus while carrying a heavy bag). Give them a try!
Five Strength & Cardio Conditioning Bodyweight Moves:
This exercise tops every list for the ultimate strength & cardio exercise. Burpees work every muscle group, are great for conditioning, and for endurance.
- From a standing position, drop and do a push up
- Push off the ground to your feet, jump up as high as you can, then repeat
This move is a combination of the traditional plank – which we all know to be one of the greatest full-body strengthening exercises – with a cardio component.
- Begin in a traditional push-up plank position on your hands & toes
- Lift one leg and pull the knee into your chest. Replace the foot, and switch legs, pulling the other knee into your chest.
- Continue alternating legs as quickly as you can without stopping to rest.
3) Hindu push ups:
This short yoga sequence has been adopted into many traditional gym-goers workouts. Similar to dive-bomber push ups, the Hindu push up is a dynamic movement that requires you to move through a large range of motion, engaging the arms, back, abs, and even legs.
- Start in downward dog, then lower your hips down to a plank.
- From plank, bend your arms to lower your chest to the ground
- Straighten your arms, raising your head & chest, ending up in upward dog.
- Push back on your arms & heels, drawing your hips back up into the air, returning to the starting position.
These jumps are often overlooked, but if you want to train for speed, balance, coordination, and accuracy, vault jumps are for you.
- Position yourself next to a flat bench, with your feet together on one side of the bench, and your hands resting on top.
- Try to keep your hands stable on the bench while you jump your feet over the bench and land with them together on the other side. Your shoulders will work to support your body while you feet and in the air.
- Continue jumping side to side over the bench as quickly as you can.
5) Jumping Lunges:
Why all the jumping? Cardio, cardio, cardio! Jumping lunges will strengthen your legs immensely, while testing your cardiovascular endurance.
- Start with your feet together, then jump and land in a deep lunge with one foot forward and one foot back.
- From the bottom of your lunge, push off with explosive power and jump upwards, switching your feet in the air and landing with the opposite foot forward.
- Continue alternating feet on your jumping lunges, making sure to not ignore your good lunge form- even when gasping for air.