11 Cardio Exercises To Try From Home While Social Distancing

Are you self-quarantined at home or practicing social distancing? Are you feeling stressed and antsy?

Right now we are in the middle of stressful times which I think is why I think it’s more important than ever to not stop exercising.

You’re going to need an outlet for all of the stress and it’s best to try and keep our bodies strong right now.

I have gotten several texts and emails from friends and clients telling me that their gyms have closed.

It’s a bummer for sure. However, it really is the right thing to do. Not to worry though – While you may not be able to work on your squat PR’s right now, or jam out to your favorite tunes on the Stairmaster, there is SO much you can do from home using your own body weight.

So instead of throwing in the towel, it’s time to simply adjust what we do for exercise.

There’s only so much house cleaning we can do or Netflix we can watch!

Let’s beat this cabin fever together and fit while we do!

>>Ready To Try a Home Workout? Click Here

11 Bodyweight Cardio Exercises to Try From Home

Wall Mountain Climbers
Star Jumps
Kneeling to Squatting
1 Forward Hop + Reverse Hops
Mat Side to Side Hops
In & Out Lunge Jumps
Switch Kicks
Fall Downs
Runners Reverse Lunge Knee Dives
Static Punches
10 High Knees + 10 Ankle Taps

Wall Mountain Climbers

Instructions

Walk your feet up a wall and then, while keeping your core contracted, and shoulders away from your ears, drive one knee down towards the mid-line of your body
Quickly push off the wall to jump in your opposite knee so that your legs switch places.
Continue to alternate legs as fast as you can.

Level: Intermediate

Equipment: Wall, Bodyweight

Muscles Used: Delts, Pecs, Triceps, Abs, Lower Back, Hip Flexors, Quads

Caution: Wrist

Star Jumps

Instructions

Begin from a standing position and bend at your knees.
Explosively jump into the air while opening your arms and legs as wide as you can.
Land back on the floor in your bent knee position and then immediately explode back up again.

Level: All Levels

Equipment: No Equipment, Bodyweight

Muscles Used: Quads, Hamstrings, Calves, Glutes, Abductors, Delts

Caution: Knees

>> Ready to Try A No-Equipment Home Workout? Click Here.

Kneeling To Squatting

Instructions

While kneeling on both knees, come up into a squat position while trying to stay down low.
Once you are in a squat position, kneel back down. Try to remember to switch what leg you are initiating the movement with. Or switch your start leg halfway through the exercise.
If you’re finding this exercise is too hard on your knees, perform a basic squat instead.

Level: All Levels

Equipment: No Equipment, Body Weight

Muscles Used: Glutes, Quads, Hamstrings, Calves

Caution: Knees

1 Forward Hop to Reverse Hops

Instructions

Begin by standing with your feet about hip-width apart.
Bend your knees into a squat and explosively push through your heels to jump forward, landing with bent knees directly into a squat.
Push-off through your heels and take small jumps backward until you reach your start position and then repeat.
If jumping exercises aren’t possible for you, substitute with air squats instead (see below)

Level: Intermediate

Equipment: No Equipment, Body Weight

Muscles Used: Calves, Quads, Hamstrings, Glutes, Core

Caution: Knees

New To Exercise? Download the MOVE “Gym & Tone It” Beginner Workout PDF

Mat Side To Side Hops

Instructions

Start by placing one foot on a mat and one foot off the mat.
Squat down and reach one hand towards the floor.
As you ascend from the squat, step your outside foot onto the mat and step your opposite foot off the mat on the other side and squat down again and then repeat. Go slow to understand the movement pattern first, and then once you get it, you can then move faster.

Level: Beginner, Intermediate

Equipment: No Equipment, Bodyweight

Muscles Used: Glutes, Quads, Hamstrings, Calves, Abs, Adductors

Caution: Back

In & Out Lunge Jumps

Instructions

From a standing position step one foot forward and the other back, making a triangle with your legs.
Lower yourself into a static lunge and then jump straight up, as you pivot and turn your body forward landing in a standing upright position.
Jump up and pivot your feet to perform a lunge jump, now facing in the opposite direction from where you started.

*This movement requires both balance and coordination so make sure you take your time understanding the movement pattern first, and once you get the hang to it you can then move faster.

Level: Intermediate

Equipment: No Equipment, Body Weight

Muscles Used: Glutes, Hamstrings, Quads, Calves, Abdominals, Adductors

Caution: Knees

>> Want to try something a bit more intense? Click Here.

Switch Kicks

Instructions

Stand with feet about hip-width apart and extend one leg out in front of you so that you are balanced on one leg.
Quickly jump from one leg to the other while switching your extended leg. Remember to keep your core contracted and upper back straight.

Level: All Levels

Equipment: No Equipment, Body Weight

Muscles Used: Quads, Glutes, Calves, Hamstrings, Abs, Hip Flexors

Caution: Knees

Fall Downs

Instructions

Lie down on your back on a mat.
Bring both legs up into the air with your knees slightly bent, and then roll back towards the end of your mat.
With control, using some momentum from the weight of your legs, roll yourself onto your feet and stand straight up.
Reverse the movement, squat down and roll back.
Be sure to roll back one vertebra at a time, without slamming your lower back flat into the floor.

Level: Intermediate

Equipment: No Equipment, Body Weight

Muscles Used: Abs, Hamstrings, Glutes, Quads, Lower Back, Calves

Caution: Knees, Back

Runners Reverse Lunge

Instructions

Stand with your feet together and then hinge forward at the hips as you step back into a lunge.
Reach your same side hand towards the floor as you lower your body down.
Then, quickly drive your back knee all the way up and jump up on one leg.
Continue to repeat the movement pattern for said number of reps and then repeat on the opposite side.

Level: Intermediate

Equipment: No Equipment, Body Weight

Muscles Used: Quads, Glutes, Hamstrings, Calves, Abductors, Adductors

Caution: Knees

Static Punches

Instructions

Begin in a standing position so that your elbows are bent, and your hands are in a fist at about chin height.
Contract your core and push one arm into a front cross.
Retract your arm back to the start position and then repeat on the opposite side.
Try to move through this pattern as quickly as possible but with full control.

Level: All Levels

Equipment: No Equipment, Body Weight

Muscles Used: Delts, Rhomboids, Back

Caution: Shoulders, Elbows

10 High Knees to 10 Ankle Taps

Instructions

Begin from a standing position and bring your hands out in front of you at about waist height.
Perform 10 high knees, followed by 10 ankle taps.
Continue to repeat this pattern for the duration of the exercise.
Remember to keep your abs pulled in throughout the movement.

Level: All Levels

Equipment: No Equipment, Body Weight

Muscles Used: Glutes, Quads, Hamstrings, Hip Flexors & Rotators

Caution: Knees

Easy Peasy Right?

It’s time for us to adjust our expectations. Working out from home IS possible and we’re here to help you. It’s important that we all do our part to stay at home. The sooner we can get things under control, the sooner we’ll all get to go back to the gym. Take this time to set some new goals while you have some extra time.

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By: Micaela Whitworth, Certified Master Trainer & Fitness Nutritionist