Last year the most watched and shared video was 99 exercises with little to no equipment and this year we’re bringing it back to give you some the best bodyweight cardio exercises you can do anywhere. This will give you ideas and an endless stream of workouts even when you have nothing but a little space and your body.
Yes, you can get in great shape with just your bodyweight (and improving nutrition and lifestyle).
Remember, if you’re doing more than you were last week you’re on the right track.
Success comes from the “succession” as in – the next step. It means progress.
No matter how little you’re improving, as long as you are working on the process and inching away towards your best self; you’re moving in the right direction.
Don’t worry about perfection, just focus on consistency and you’ll see progress.
Too many times people drop off because they did too much too fast and then fall off. Maybe this time around you start slower and add on as you progress and become stronger and fitter.
You can pick anywhere from 5-10 exercises (one’s you feel comfortable doing with good form) and go through a circuit in an interval fashion, setting a time (you can start as low as 6 minutes, if you’re fitter you can start with 10 mins or more) and do any one of these intervals (rotating them and changing intensities would be good in this situation).
40 seconds on/20 seconds off
30 seconds on/30 seconds off
20 seconds on/40 seconds off
60 seconds on/15 seconds off
….
….
So an example would be 30 seconds on/30 seconds off for each exercise 3 x through (15 minutes). You can also break it up into 3 x 5 minute circuits if you are a beginner:
1. 1 and 1/2 Rep Squat Jumps
2. Mountain Climbers
3. Curtsy Lunge to Side Lunge
4. Sit Outs
5. Step-Over Lunge
There are plenty of different intervals you can go for. If the interval is shorter and the rest is longer, you will usually do the exercise with more intensity.
You can also go the density option where you set a time and work on doing as much work in that time frame as possible with a circuit of exercises (you can do as little as two exercises).
For instance:
Density Set #1:
Squat Jumps x 10
Crawls x 5 Steps Forward/Backward
Do this for 6 minutes and get as many sets and reps as possible with good/quality form. If you get tired you can drop the reps to keep the form good.
Density Set #2:
Reverse Lunge into Step Up Skip x 8 reps/side
Grappler Push Up x 8 reps
Do the same with this density set.
These to 6 minute density sets together, as well as a 5-8 minute warm up ends up being a great workout and you can adjust it to your fitness level.
Every week you can work on improving the amount of reps you do and once you get 20% more reps, you can up the weight (this is a great way to continue challenging the body and progressing).
I wanted to give you some examples of workouts and some strategies on how you can progress so you can get started because the first step is…
Getting started.
Then it’s about being consistent.
A little more and a little better every day.