Many people use their schedules as an excuse why they can't train on a regular basis, but the excuse that you lack the right equipment is never valid, because you live and walk with a piece of equipment every day—your own body. This bodyweight cardio workout can help anyone, from a beginner to an advanced athlete, get in a great workout anytime and anywhere. All you need is space.
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Drop into a squat position, kick your legs out behind you and land in a push-up position. Perform a Push-Up. At the top of the Push-Up movement, bring your legs back underneath you and jump straight up in the air. When you land on your feet, that's one rep. Repeat for the desired number of reps.
Double Touch Sit-Ups
Lie flat on the floor with your feet straight out in front of you. Rest your arms on the floor behind your head. Sit up and extend your arms so they touch your feet. Don't lift your feet up. When you touch your feet, return to the starting position and make sure to touch the floor behind your head. That's one rep. Repeat for the desired number of reps.
Make sure you have adequate space to run. You should have enough to run at least 40 yards. Run from one end of your space to the other and back. Continue to run until the desired time has passed.
Get into a push-up position. Rest your forearms on the ground. Tighten your core and hold this position for the desired time. If you can't hold it for that long, hold it as long as you can, rest on your knees for a few seconds, and continue to resume holding the plank position.
Perform the exercises in order for 20 seconds without resting between them. That's one cycle. Rest two minutes and repeat for 3 cycles.
Perform the exercises in order for 30 seconds without resting between them. That's one cycle. Rest for one minute and repeat for 4 cycles.
Perform the exercises in order for 60 seconds without resting between them. That's one cycle. Repeat for 5 cycles.