Body Weight Cardio

Bodyweight cardio is becoming all the rage due to its effectiveness and time efficiency. In fact Alwyn Cosgrove designed what he calls his hierarchy of fat loss. You can read more about this by visiting this link here

Traditionally this approach has been the eclusive domian of personal training, which to me is silly, as surely people that come to group exercise classes have the same goals as pt clients ie bodyshape change, fat loss etc.

Sooooo I have taken some of Alwyn’s principles and tried to adapt it for group exercise. Some of the ways that you can put anaerobic mini ciruits into our classes is to:

1. Add them at the end. Eg you teach your aerobic, step or cardio routine, and then add a metabolic circuit at the end. For example you could add this  routine at the end of any class to really get your participants to call you bad things!

2. If you are teaching a conditioning class, then use this circuits and the ones below to and the metabolic conditioning effect.

Of course you can make modifications as you see fit but it really is an effective mini circuit.

Here are some more ideas for you;

Bodyweight Cardio 1

1. Lunge and reach x2 each side
2. Mountain Climbers x 10
3. Lateral ski jumps x10
4. Power Squats x 10

Side squats as an active recovery for 45 – 60 seconds.


Bodyweight Cardio 2
1. Hopskotch x 10
2. Explosive Step Ups x10
3. Plank walk outs x10
4. Squat Jumps x10

Again side squats as an active recovery for 45 – 60 seconds


Both of these mini cardio circuits are really great for the end of your class to increase its effectiveness, plus they are FUN (well sort of)

Give these circuits a try and see the difference that it makes into your classes. Let me know how you get on.

You can get videos with full descriptions of all the exercises by clicking the link below

Click here to see videos of these bodyweight circuits

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  • Praveen Dubey

    Your blog looks great,I was wondering if you can give me some tips how to make my blog more appealing to my visitors. Its on health Fitness.
    Calorie Burning Workouts

  • Anonymous

    Cool tips on the cardio workouts! Very useful.

    Six Pack Shortcuts

  • Fitness Marketing

     As far as i think now a days cardio is one of the all time best and most effective way to stay fit.. what you say..???

  • des moines gym

    Body weight cardio exercise is best exercise for body muscles .
    In this blog all related information is share on cardio exercise which are effective and important exercise . Which make and prevent from several problems . 

  • Maitland pilates

    This workout looking difficult for the beginner and required lot of
    strength, which is impossible for the beginner. I just start workout and
    can not perform these exercise because lack of strength. Cross fit is
    the difficult workout and need great strength.

  • San Antonio Fitness Training

    Hi Admin,
    Great body weight cardio workout video and thanks for the share. We must do cardio exercises daily to burn fat, reduce weight and improve immune system. Cardio exercises prevent from depression, anxiety, heart disease, certain types of cancer and diabetes.

  • Berkey Water Purifier

    I do follow some fitness related blogs as they are really helpful specially mark’s daily apple is one of my favorite fitness blog.

  • Revend

    It is a great cardio workout video. I appreciate your work dear. This video is superb and i have learnt so many ideas about workout. No doubt that cardio exercise is best for fitness. Thanks for sharing such a nice workout video.

  • Liverpool Wellbeing

    Moving around increases blood flow to our muscles, strengthens the heart and lungs and teaches the heart to work more efficiently. 

  • personal trainer Cary

    This is exactly what i was looking for. I know cardio exercises are really good but dont really know how to perform them perfectly and precisely.

  • Dustin Martorano

    That is what I’m looking for.Because doing cardio workouts in a better way is an art and it can only be done by learning through an expert trainer.

  • Chicagoland Fitness Training

    WOW i never thought of planning out your workout. That will really help me to maintain my routine. Thanks for giving me the inspiration though.