Cardio training requires no specific equipment. To get started on a cardio program, use bodyweight exercises that can be performed anywhere. The American Obesity Association reports that more than 80 percent of people with successful weight loss incorporate more exercise in their lives. Use a bodyweight cardio routine to help achieve a lean, healthy body.
Benefits
Traditional cardio machine training requires expensive equipment, such as a treadmill or an elliptical. It can also create boredom. Bodyweight training exercises require only a little space. Try changing the types of exercise, the order in which they're completed, and the workout setting. This alleviates monotony and keeps cardio interesting.
Bodyweight cardio training also challenges people and speeds along conditioning. It is also suitable for all fitness levels, from beginners to advanced exercisers. People of all ages can benefit from bodyweight aerobic training.
Types
Bodyweight training offers many exercise possibilities. Add a few classic bodyweight movements that get the heart pumping. Some of these include jumping jacks, jump squats, skipping rope and burpees, a squat/pushup exercise. Add variety by also choosing variations of exercises. Only creativity levels limit available exercises. Try shallow deep jumps or side lunges, for example. Livestrong.com videos demonstrate how to do many of these exercises.
Features
A good bodyweight cardio routine begins with an easy three- to five-minute warm-up. Walking or jogging during this time makes the body ready to begin perform more strenuous movements. Use a circuit-type routine to avoid wasting time and energy.
Choose six to 10 core bodyweight exercises to create the bulk of the workout and repeat the circuit two to four times. Execute them for 30 to 90 seconds each, depending upon fitness level. Take a short break between circuits. Always properly cool down at the end of the training session, with at least five minutes to acclimate the body.
Time Frame
Adults need at least 150 minutes a week of moderate intensity aerobic activity, according to the Centers for Disease Control and Prevention. Vigorous aerobics performed 75 minutes a week serves as a viable substitution. The CDC confirms that using an equivalent mix of cardio at various intensity levels also suffices. Adjust the bodyweight cardio intensity to suit specific needs. Thirty minutes of moderate bodyweight cardio five days a week will meet the requirements for important health benefits.
Considerations
Achieving and maintaining a healthy body requires goal setting and proactive lifestyle changes. Incorporate bodyweight cardio training to create a level of functional strength and physical endurance that many traditional bodybuilding programs don't. "Both cardio machines and 6-day per week bodybuilding programs give you overuse injuries, while bodyweight exercises give you a functional beach body," writes strength and conditioning specialist Craig Ballantyne. Speak with a doctor before beginning any cardio program to assure safety.
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