Bodyweight Cardio Workout

Bodyweight Cardio Workout | Jennifer Diaz


Today is the first day of one of my favorite months! One major reason being that it's the true beginning of the holiday season. The next few weeks are full of family gatherings, fun events, and exciting celebrations, and I'm looking forward to every single one of them!

With all of the wonderful goodness that the holidays bring, they also come with quite a bit of disruption to our normal routines. This time of year, we have more access to unhealthy foods, and our schedules are packed to the brim even more so than usual. 

Typically, the first thing that gets pushed to the back burner during this season is our workout routine. I know I've let mine slide in past years. It's easy to set our needs to the side when things get busy, and our to-do lists seem never-ending.

While missing one workout occasionally won't make or break you, missing two months worth of workouts will definitely have an impact. And research shows that exercise can help us make healthy food choices, feel more energetic, be happier, and lower our stress levels. So I'd venture to say that this time of year is when we need it the most! 

For me, exercise is important because it helps me feel my best. So, I make a point to keep my workouts as regular as possible when my schedule gets busy. But that doesn't mean my workouts look the same. Rather, I adjust them to fit my schedule and needs. They're typically shorter, can be done anywhere, with little to no equipment.

Although you may not be able to maintain the same workout schedule over the next few months, finding ways to keep your body moving can help you feel your best and motivate you to make healthier decisions along the way! And who wouldn't love to go into 2017 with a little positive momentum?!

Below, I'm sharing one of my favorite bodyweight cardio workouts that I'll be doing over the next couple of months. All you need are 15-20 minutes and some space to move around! This would be even more fun with a family member or friend!

Warm up with a light jog or this dynamic warm-up. Then, go through the following 9 exercises 2-4 times as quickly as you can, resting for 2 minutes in between each round!


  • Make sure you keep your knees behind your toes as you squat, and land softly!
  • Perform for 30 seconds.


  • Make sure you keep your knees behind your toes as you squat, and land softly!
  • Perform for 30 seconds.


  • In a full plank position, jump your feet out as wide as you can, then jump them back together. Make sure your hips don't sink when your feet land.
  • Perform for 30 seconds.


  • In a squat position, explode forward as far as you can, landing softly into another squat. If you have room, keep moving forward immediately into the next one. If space is limited, turn around, and go back the other direction.
  • Perform for 60 seconds.


  • Step back into a lunge, keeping your front knee behind your toes. Bring your back leg up and jump as high as you can. Land of the same leg, and step back into another lunge immediately. 
  • Perform 30 seconds on one side, then switch legs.


  • In a full plank position, put your weight into your hands as you lift your hips and jump your feet up, tapping your toes on the ground as close to your hands as you can. Immediately jump your feet back to the starting position, and repeat. Keeping your hips high in the middle will help you avoid stress on your knees.
  • Perform for 30 seconds.


  • Jump laterally as far as you can and reach your opposite hand towards the outside of your foot. Immediately jump to the other side. Keep your back foot off the ground for added intensity.
  • Perform for 30 seconds.


  • In a narrow squat position, jump as high as you can, widen your feet wide, and squat. Then jump from a wide stance, back to a narrow stance. Keep your knees in line with your ankles and land softly.
  • Perform for 30 seconds.


  • Place your hands in front of your feet, jump back into a full plank, and lower down for a close grip push-up. Then, press up, jump your feet forward wider than your hands, and jump up as high as you can. To modify, lower your knees for the push-up.
  • Perform for 30 seconds.

Don't forget to stretch really well afterwards! If you're not sure which stretches to do, click here and try these!

How do you stay active when life gets busy?

*All photos by Kelsey Cherry.