Fit Bit Friday 264: The Bodyweight Cardio Workout

Fit Bit Friday - Eat Spin Run Repeat

Oh hiiiii Friday, and Happy Thanksgiving long weekend to my fellow Canadian readers!

I hope you’ve got some delicious feasting and giving thanks planned for the next couple of days, and perhaps some fall festivities too. There’s a very large amount of squash, Brussels sprouts, beets and carrots sitting in my fridge right now and I couldn’t be more excited about it. I’m also SUPER excited because this weekend is the Ironman Kona World Championships, so you will likely find me glued to my live streaming laptop tomorrow. If you’d like to tune in as well, you’ll find it streaming here. I’ll share the fruits (well, more like the veggies) of my Thanksgiving cooking labour on Monday, but in the meantime, let’s chat fitness, shall we?

Ironman Kona Infographic
Source: Pinterest

Work It Out

This workout is my response to a reader’s request, and one that I get quite often. Many of you tell me you don’t have access to gyms as frequently as you like due to travel, and need a workout you can do indoors without a treadmill or other piece of cardio equipment. Last week’s No Equipment Traveler Workout is a great choice for this type of situation, but I’ve got another one – you know, in case that was too easy. ?

The Bodyweight Cardio Workout

Set a timer for 10 minutes. Perform the moves for the indicated number of reps in the circuit as many times through as you can in that time. Rest for 1 minute, then repeat twice more for a total of 30 minutes working time.

Fit Bit Friday 264 - The Bodyweight Cardio Workout - Eat Spin Run Repeat

Click here to print the PDF.

Exercise descriptions

  • Burpee with double squat jump: Do a regular burpee, but after jumping upward, land in a squat. Jump up again and land in another squat. That’s 1 rep. Repeat for 10.
  • Butt kickers: Run on the spot, kicking your butt with your heels with every stride.
  • Jumping lunges: Lower into a lunge, then jump up and scissor your legs in opposite directions so that you land with the opposite leg in front. That’s 1 rep. Continue jumping, switching leading legs with each rep.
  • Jump rope: Use a skipping rope or just mimic the motions with your hands as you jump up and down on the spot.
  • Burpee with double jumping jack: Do a regular burpee. After jumping to stand, perform 2 jumping jacks. That’s 1 rep.
  • Roll-up squat jumps: From a standing position, crouch down and lean back, rolling backwards for momentum as if you were going to do a backwards somersault. Reverse the motion  and roll yourself back up to standing, going straight into a squat jump. That’s 1 rep.

[Tweet “Who needs a treadmill? This Bodyweight Cardio #Workout can be done anywhere equipment-free”]

Turn It Up

This week’s video is for all of you who A) also had Backstreet Boys posters plastered all over your bedroom walls as a teenager in the early 2000s, and B) think James Corden is hilarious. I won’t spoil it for you with any more words – enjoy!

Can’t see the video? Click here.

Have A Read

Now over to you!

  • Canadians: What’s on your Thanksgiving menu?
  • Everybody: Who was your favourite boy band when you were growing up?

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