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A 25-Minute Bodyweight Cardio Workout to Get Your Body Moving

line of people in plank position
It's always beneficial to have a bodyweight cardio workout in your arsenal. Here's a 25-minute routine that will get your heart pumping!

by Catherine Santino


They say balance is key — and that applies to your workouts, too! Going to the gym is beneficial in so many ways; you can try new exercises and machines and improve your health, all while meeting and socializing with others who inspire and push you toward your goals. But sometimes, life gets in the way and you can't make it to your local fitness club. That's OK!

This is exactly why it's always great to have a bodyweight cardio workout in your arsenal. Not only this form of exercise the perfect substitute if you can't get to the gym, it also serves as an excellent workout to add to your gym routine.

Ready to get moving? Remember to begin with a few warm-up movements like windmills or torso twists, and finish strong with some cool-down stretches. Doing so will help your body adjust to the activity, and can also help prevent injuries! Here's how to get started.


Your warmup should be roughly five minutes. The goal is get that heart rate up! Performing a simple yet engaging warm-up routine can get your body ready for the workout ahead. Try doing one minute of leg swings and arm circles, one minute of jumping jacks, and two minutes of fast feet (or on the treadmill if you're at the gym).

Here's Your Strength and Bodyweight Cardio Workout

We've compiled a quick strength and bodyweight cardio workout — organized down to the rep — that is sure to get your body moving and heart pumping! This routine will work your entire body and have you sweating in no time, whether you can make it to the gym or not.

Sumo Squat: 3 rounds of 10 repetitions

  • To begin, stand with your feet shoulder-width apart and your toes pointing out at least 45 degrees.
  • Bend your knees and lower yourself down until your thighs are parallel to the floor.
  • Slowly stand back up until your legs are completely straight, then flex your glutes. This completes one repetition.

Plank: 30–60 seconds

  • Get down onto your elbows and extend your legs behind you one at a time, so only your elbows and toes are touching the floor.
  • When in position, flex your core muscles and breathe steadily.
  • Hold the pose for 30–60 seconds (or as long as you can)!

Pushup: 3 rounds of 10 repetitions

  • Starting in the plank position, drop down so your knees are on the floor and your arms are fully extended beneath you, with palms about shoulder-width apart.
  • Slowly lower your body until your elbows form a 90-degree angle, keeping your back straight and your core engaged.
  • Pushing into the floor, engage your glutes and core muscles and lift your body back up. This completes one repetition. Feel free to modify the pushup as needed.

Reverse Crunch: 2 rounds of 15 repetitions

  • Lie on your back with a 90-degree bend in the knees and feet off the floor. Your arms should be out to the sides (with palms facing down).
  • Exhale as you contract your core and slowly lift your hips off the floor (as if trying to bring your knees to your head).
  • Hold the contracted pose briefly, then lower your legs back down. That's one rep!

Cardio Blast: 60 seconds of each exercise

Cool Down

Maybe there were no weights involved, but you probably worked hard to get th the end of this workout. Take the time to slow yourself down afterward! To cool down at a comfortable pace, use the last three to five minutes of your session to walk in place (or on the treadmill), stretch your muscles, or foam roll. If you're feeling up to it, you can do all three!

Make sure to rest and hydrate when you need to. When you're finished, give yourself a congratulatory pat on the back. You did it! As always, please consult with a physician prior to beginning any exercise program. See full medical disclaimer here.