Cardio workouts are a big help [1] if you're trying to lose weight, but running, walking, cycling, and swimming might not be your cup of tea. If that's the case, or if you're just looking to shake up your routine, bodyweight cardio workouts are a great option, routines you can do at home with a minimal amount of equipment to get your heart rate up and sweat it out. Of course, it's all about choosing the right exercises.
That's why we asked nine trainers to give us their best cardio exercises for weight loss and rounded them up here, complete with step-by-step instructions. Of course, it's worth noting that weight loss isn't only about cardio; strength training builds muscle and boosts your metabolism [2], which helps you burn more calories even when you're not working out. And a healthy diet [3] is just as important, so make sure you're eating plenty of protein to build muscle, fats to keep you full, and carbs to fuel up and stay energised. (It's also recommended to minimise your intake of ultra-processed foods, which have been shown to lead to weight gain [4].) Cardio is a key piece of the puzzle, though, both for pure calorie burn for weight loss and general health benefits like staving off heart disease and preventing diabetes.
With all of that said, let's get ready to break a sweat! Grab some water and throw a couple of these must-do cardio exercises into your routine to help you burn calories and lose weight.
Jump Rope
Jump rope engages multiple muscle groups while spiking your heart rate, said ACE-certified personal trainer Michael Julom [6], allowing for a solid calorie burn. It's also a simple, accessible activity you can do just about every day, he added. PS: if you don't have a jump rope handy, just pretend (as pictured)!
- Stand with your feet hips-width apart, pulling your core toward your spine.
- Hold a jump rope (or pretend) in each hand and hold your hands out away from your body.
- Flip the rope over your head and jump over it with both feet, or one foot at a time.
- Repeat for three to five minutes if you're a beginner.
Squat Jump
Your legs contain some of the biggest muscles in your body, said trainer Bobby Aldridge [7], ACE, CSCS, so you'll burn more calories if you work them hard in your routines. Squat jumps are a great way to do it: "the higher you jump, the more calories you burn," Aldridge said. (You can also remove the jump and do a traditional squat [8] for a low-impact version.)
- Stand facing the stairs with your feet hip-width apart or a little bit wider. Pull your core toward your spine.
- Looking straight ahead, bend at both the hips and knees, squatting about halfway down with your knees bent at about 45 degrees. Make sure that your knees remain in line with your toes and keep your back between a 45- to 90-degree angle to your hips.
- Swing your arms up and push through your feet to jump as high as you can. Land lightly in a squat position.
- This counts as one rep.
Plank Jack
"Plank jacks are the ultimate calorie burner and a great full body workout," Sedano said. Your entire core is getting a workout as it stabilizes your body, and your arms will be shaking holding you up. Meanwhile, the jumping will get your heart rate up fast, a solid combination to help you torch calories. To modify, Sedano suggests stepping one foot out a time instead of jumping.
- Start on your hands and knees, shoulders directly over wrists and hips directly over knees. Extend your legs out behind you, feet together and heels over toes. Brace your core by pulling your abs in toward your spine. This is your starting position.
- Jump both feet out to the side simultaneously, like you're doing a jumping jack. Keep your core tight and arms stable, shoulders over wrists.
- Jump your feet back to the starting position.
- This completes one rep.
Burpee
Burpees might be painful (in a good way!), said Javen Palmer [9], a Level-3 personal trainer in the UK but "they work your whole body" and get your heart rate seriously spiking. Palmer's tip: adding a burpee finisher after a strength workout "is a great way to increase that calorie burn." You can also try these burpee variations [10] if you're not ready for the full, high-impact exercise.
- Start standing with your feet hips-width apart and your core pulled in toward your spine.
- Looking straight ahead, bend at both the hips and knees, squatting down until you can place your palms on the floor. Keep your chest lifted and core tight.
- Jump your feet straight back into a high plank position, making sure your shoulders stay over your wrists and your feet hips-width apart, heels over toes.
- With your core engaged, bend at your elbows and lower your torso toward the mat to perform a push-up. Don't let your back slouch or hunch — try to keep it flat the whole time.
- Push through your hands to complete the push-up and return to the plank position.
- Jump your feet forward to your hands, coming back into a low squat.
- Push through your feet and jump up, getting as much height as you can. Be sure to land gently and with control.
- This counts as one rep.
High Knees
"High knees are best for cardio," said Casey Cohen, NASM-certified personal trainer for beRevolutionarie [11]. This classic move is all about getting your heart pumping and burning calories fast. For a lower-impact workout that also challenges your balance, Cohen recommended taking out the running motion and just lifting and holding one knee at a time.
- Stand up straight and place your feet about hip-width apart.
- Place your hands palms down facing the floor, hovering just above your belly button.
- Quickly drive your right knee up to meet your right hand, keeping your core tight.
- In a running motion, bring your right leg back to the ground while simultaneously lifting the left knee to meet your left hand.
- Continue alternating knees in a running motion, staying on the balls of your feet the entire time. Make sure you are engageing your abdominal muscles as each knee comes up to meet the hands.
Jumping Lunge
"This exercise is so effective for weight loss because it is extremely explosive and accelerates your heart rate quickly," said ACE-certified personal trainer Samantha Watson. It's also a full-body movement, which means you're working more muscles and burning more calories.
- Start standing with your feet together, core tight.
- Jump into a lunge position, bringing your right leg in front of you and your left leg behind. Land softly, bending both knees to about 90 degrees while keeping your chest high and abs pulled toward your spine.
- Push off both feet, straightening your legs as you jump up. Switch legs in mid-air and land with your left leg in front this time and your right leg behind. Lower down into a lunge again.
- You can also bring both feet together in the standing position before lowering into each lunge (as pictured).
- This counts as one rep.
Push-Up
"This may seem like an odd one," Palmer said, "but the best thing about push-ups is that helps you build lean muscle mass." When you have more muscle, your metabolic rate speeds up and helps you burn more calories when you're at rest. For the cardio boost, try doing your push-ups at a faster pace while still maintaining correct form.
- Place both hands on the mat shoulder-width apart with your legs extended behind you and your feet together. You should be resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
- Maintain a neutral spine, and on an inhale, bend your elbows and lower your torso toward the mat, pointing your elbows out at about 45 degrees.
- Exhale, and extend your arms, straightening your elbows, and lift your body back to the starting position.
- This counts as one rep.