7 Bodyweight Cardio Exercises That Require Zero Kit But Promise Seriously Impressive Results

A full-body workout, combining squats, jumps, and push-ups. Start standing, squat down, hands on the ground, jump back into a plank, push-up, jump feet to squat, and leap up.


Enhance regular squats with jumps. Squat, jump up explosively, land softly, and repeat. Increases heart rate and strengthens legs.

Jump Squats

From a plank position, rapidly alternate driving knees to chest. Boosts cardio, targets abs, arms, and legs.

Mountain Climbers

Run in place, lifting knees high, for a fast-paced cardio workout. Improves heart rate, coordination, and leg strength.

High Knees

Classic cardio move. Jump legs out while raising arms, then jump back to start. Increases heart rate and improves endurance.

Jumping Jacks

Leap side-to-side, landing on one foot, mimicking a skater's movement. Enhances coordination, leg strength, and cardiovascular health.


Walk hands from standing to plank, optional push-up, walk back. Strengthens arms, core, improves flexibility.