Who doesn’t love a challenge?

This 500 Bodyweight Workout Challenge requires no equipment so you can take it with you anywhere.

Great for fat loss, developing movement skills, improving cardio and general conditioning.

Practice the exercises first and progress slowly, perhaps completing the challenge with only 10, 15 or 20 reps of each exercise.

When you are ready take on the challenge.

Record so far 11:31. And no it wasn’t me, my best time is 11:47. Enjoy!

You will need to take a days rest after completing the challenge.

Warning: if you are a complete beginner then some of these exercises are not for you, please use the alternative exercises listed beneath each exercise.

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1. Fast Mountain Climbers (50 reps each leg)

Easier Exercise: Don’t jump to alternate the legs at the same time. Instead alternate placing each foot forwards and then backwards.

Watch a tutorial video of the Fast Mountain Climbers: 

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2. Jump Squats (50 reps total)

Easier Exercise: Replace this exercise with regular Y Squats, shown for exercise #6.

Watch a tutorial video of the Jump Squats Exercise: 

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3. Push Ups (50 reps total)

Easier Exercise: Make the push up easier by performing them off a wall or bench.

Watch a tutorial video of the Push Up Exercise: 

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4. Cossacks (25 reps each side)

Easier Exercise: Hold onto the back of a chair or wall in order to help control the movement better.

Watch a tutorial video of the Cossacks Exercise: 

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5. Slow Mountain Climbers (25 reps each side)

Easier Exercise: Hold the plank position either on your hands or on your forearms, or lightly touch the toes down by the side of the hands.

Watch a tutorial video of the Slow Mountain Climbers Exercise: 

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6. Y – Squats (50 reps total)

Easier Exercise: Hold onto a wall or back of a chair to help stabilise yourself during the squat movement.

Watch a tutorial video of the Y Squat Exercise: 

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7. Forwards Lunges (25 reps each side)

Easier Exercise: Use a broomstick to help support you during the movement or place one hand against a wall.

Watch a tutorial video of the Forward Lunge Exercise: 

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8. Squat Thrusts (50 reps total)

Easier Exercise: Don’t jump forwards and backwards instead alternate placing one foot forwards and then backwards again.

Watch a tutorial video of the Squat Thrust Exercise: 

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9. Dirty Dogs (25 reps each side)

Easier Exercise: You can either just bend up and down, repeating what they call in yoga the up dog and down dog position. You can also stop when your body reaches a straight line or is in the top push up position.

Watch a tutorial video of the Dirty Dogs Exercise: 

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10. Burpees (50 reps total)

Easier Exercise: Rather than jump both feet back at the bottom of the squat movement just place your hands on the floor and step backwards and then forwards with both legs.

Watch a tutorial video of the Burpee Exercise: 

How did you get on? I’d love to hear your comments below:

I guess for many people Kettlebell Training may be how you first discovered me. I was one of the first to introduce Kettlebell Classes into London and still teach Kettlebells to this day.

Kettlebells are a very powerful tool that can be extremely effective but they can also be hugely ineffective if abused.

In today’s post I’m going to lay out exactly how you should approach Kettlebell Training to get the most benefits from it while minimising injury at the same time.

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History of Kettlebells

If you have not seen or heard of kettlebells before then allow me to give you a very quick overview.

A kettlebell is a solid heavy ball with an offset handle just large enough to place your hand through.

The origins of the kettlebell are a little vague but they can be traced back hundreds of years.

Weights with handles were often used during fitness challenges for both carrying and throwing events and it’s believed that the kettlebell simply evolved from here.

Later the Kettlebell was adopted by the Soviet forces for training their soldiers and then finally gained popularity in the west.

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Benefits of Kettlebell Training

Kettlebells are a tool just like any other piece of fitness equipment, they can be used correctly or they can be used incorrectly.

The kettlebell is pulled, pushed, and swung in a dynamic nature causing excessive demands on the body.

Here are 7 benefits of kettlebell training:

1. Offset Handle enables swinging of the kettlebell
2. Kettlebell Swinging increases the load and so increases the demands required to decelerate the kettlebell
3. Swinging increases the demand on stabilisation muscles as they work harder to keep joints aligned
4. Swinging the Kettlebell increases Lunge and Heart Capacity as multi-joint movements require more oxygen
5. Kettlebell Swinging requires no movement of the feet meaning a Full Body workout requiring little workout space
6. Kettlebell Exercises involve full body movements connecting head to toe and improving core integration
7. Regular Kettlebell Training increases ligaments and soft tissue strength due to the dynamic movements

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Selecting the Correct Kettlebell

Since Kettlebells have become popular in gyms and with personal trainers, more and more companies have started selling them.

Be careful!

Not all kettlebells are created equal.

Here’s a quick guide to buying your first kettlebell:

Competition Kettlebells

These kettlebells have a more square handle and the body of the kettlebell stays the same size regardless of the weight.

These bells are designed for competition and the narrow handle enables minimum movement of the hand inside the handle.

These kettlebells are great for single handed exercises but for the beginner they offer little room to hold the kettlebell with two hands.

Cast Iron Kettlebells

These are my kettlebell of choice, they have a slightly rounded handle and a solid cast iron ball.

The kettlebell should be smoothly shaped and have no sharp corners.

The space between the handle and the ball should be just large enough to push a horizontal closed fist through but not so large that you can push a vertical closed fist through.

Types of Kettlebells to Avoid

1. Anything that is made of vinyl, I haven’t seen a good one yet!
2. Any Kettlebell with a flat plastic or rubber foot attached to the bottom
3. Kettlebells with very large handles, use the fist test as detailed above
4. All Kettlebells that have sharp corners, lines or edges

Selecting the correct kettlebell is vital as you will find out when you start training.

Badly designed kettlebells will destroy your wrists, band up your forearms and seriously reduce the pleasure of your training.

==> If you shop on Amazon.com then I recommend buying these Kettlebells

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What Kettlebell Weight to Use

Kettlebells traditionally come in a number of different weights, here’s my guide to what weight to use:

• 8kg or 17lbs – Starting Weight for Women, I’ve never trained a women who shouldn’t start here. Remember this isn’t Dumbbell training!
• 12kg or 26lbs – Unconditioned Men start here and Women advance to here very quickly
• 16kg or 36lbs (Original Weight) – Average Conditioned Men start here, and many women progress to this weight within 6-12 months
• 20kg or 44lbs – A natural progression for men and some women use this for Swings
• 24kg or 52lbs – (Original Weight) – This is the goal for men and a nice demanding weight for most exercises.
• 28kg or 61lbs – It’s a big leap from 24kg to 32kg so this can help bridge the gap.
• 32kg or 70lbs – (Original Weight) – I like this weight for Swings and Turkish Get Ups

Due to the increased popularity of kettlebell training many manufacturers have started to produce smaller and interim weight sizes. Stick to the weights above and I’m sure you will find you don’t need any other sizes.

Most men can survive with just a 16kg kettlebell for some time and most women can benefit from an 8kg and a 12kg.

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Where to Start – Level 1 (Stabilisation)

Most people jump in and start with kettlebell exercises that are way too advanced for them and end up getting injured or developing bad habits.

As with everything in life we need to start off with the basics and build a strong foundation.

The human body is built from Stabilising Muscles and Prime Mover muscles.

Our stabiliser muscles are smaller and weaker but better at endurance work, they stabilise the joints enabling a strong platform for the larger muscles to work from.

The Prime Mover muscles are larger muscles and they provide the large movements, the quads are a great example.

Due to our current sitting lifestyles and the advent of weight training machines most of us have very badly conditioned stabiliser muscles meaning that our big muscles work but on a very shaky foundation.

So, in order to build a solid foundation and avoid injury we need to work on the stabiliser muscles first.

Here are 2 kettlebell exercises that every one should master before moving on:

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# 1 – Kettlebell Turkish Get Up

The Turkish Get Up is a full body exercise that takes you through most of the fundamental movement patterns conditioning your core and stabiliser muscles in the process.

The Turkish Get Up is probably one of the best all over body stabilisation exercises and has been around for hundreds of years.

It is believed that the Greeks would NOT train a boy with weights until he could get up from the floor with a weight held above his head.

This concept mirrors my philosophy that we should not be training with any resistance until we have a strong enough stabilisation system to deal with it.

The Turkish Get Up involves 7 stages:

1. From the Fetal position roll onto your back and help the bell into the straight arm position. Don’t take your eyes off the bell
2. Bend the leg on the same side as the bell and place the opposite arm out at 45 degrees
3. Crush the handle as you sit up along the line of your arm, first to elbow and then to hand. Keep the kettlebell arm down and in its socket and the opposite shoulder away from the ear
4. Push from the heel of the bent leg and drive your hips in the air and into full hip extension. There should be a straight line from bell to bottom hand
5. Sweep the straight leg back and through to a half kneeling position
6. Taking the hand off the floor straighten the body and take the eyes off the bell and look forwards
7. Drive from the front heel and stand. Steady yourself and then reverse the movement

Here’s a video of the Turkish Get Up in Action:

 
Related: Ultimate Guide to the Kettlebell Turkish Get Up

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# 2 – Kettlebell Single Leg Deadlift

 

The Single Leg Deadlift teaches you to hinge at your hips while maintaining a solid core and shoulder structure.

Again you are teaching your body here how to stabilise during movement.

If you can’t handle this movement then you certainly won’t be able to handle the kettlebell when it’s swinging at speed.

Here are my tips on the Single Leg Deadlift:

1. Maintain a solid grip with the shoulder and back in alignment at all times
2. Keep a soft knee on the standing leg and weight on the heel
3. Instigate the movement by taking the one leg backwards
4. Don’t over rotate the rear leg outwards and descend slowly with control
5. NEVER ARCH YOUR LOWER BACK
6. Only go as deep as your flexibility will allow

This is a tricky exercise and many people find they bend at their lower back trying to get the kettlebell to the floor, don’t do this.

If your hamstrings will only allow you to get to 12 inches from the floor, that’s fine, just stop and return to the start position.

Here’s a Video of the Kettlebell Single Leg Deadlift in Action:

 
Related: Single Leg Deadlift, Everything You Need to Know

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Stabilisation Workout Program

Now you have an understanding of the two fundamental kettlebell exercises that I recommend for improving the stabilising muscles, let’s put them together into a monthly workout program.

Week 1 – Practice Week

• Monday: Turkish Get Up  (No Kettlebell) – 10 reps, 5 each side
• Tuesday: Single Leg Deadlift (No Kettlebell) – 5 reps each side x 2 sets
• Wednesday: Turkish Get Up (No Kettlebell) – 5 reps each side x 2 sets
• Thursday: Single Leg Deadlift (No Kettlebell) – 5 reps each side x 2 sets
• Friday: Turkish Get Up (Holding Glass Water) – 5 reps each side x 2 sets
• Saturday: Single Leg Deadlift (No Kettlebell) – 5 reps x 3 sets
• Sunday: Rest

Week 2 – Adding Load

• Monday: Turkish Get Up  (Holding Glass of Water) – 5 reps each side x 3 sets
• Tuesday: Single Leg Deadlift (With Kettlebell) – 5 reps each side x 2 sets
• Wednesday: Turkish Get Up (Holding Glass of Water) – 8 reps each side x 2 sets
• Thursday: Single Leg Deadlift (With Kettlebell) – 8 reps each side x 2 sets
• Friday: Turkish Get Up (With Kettlebell) – 3 reps each side
• Saturday: Rest
• Sunday: Rest

Week 3 – Combining Exercises

• Monday: Turkish Get Up  (With Kettlebell) – 5 reps each side
• Tuesday: Single Leg Deadlift (With Kettlebell) – 5 reps each side x 3 sets
• Wednesday: Rest
• Thursday: Single Leg Deadlift (With Kettlebell) – 5 reps each side x 2 sets
• Follow With:Turkish Get Up (With Kettlebell) – 3 reps each side
• Friday: Rest
• Saturday:Single Leg Deadlift (With Kettlebell) – 8 reps each side x 2 sets
• Follow With: Turkish Get Up (With Kettlebell) – 5 reps each side
• Sunday: Rest

Week 4 – Progressing

• Monday:Single Leg Deadlift (With Kettlebell) – 5 reps each side x 3 sets
• Follow With: Turkish Get Up (With Kettlebell) – 3 reps each side x 2 sets
• Tuesday: Rest
• Wednesday: Single Leg Deadlift (With Kettlebell) – 5 reps each side x 3 sets
• Follow With:Turkish Get Up (With Kettlebell) – 5 reps each side x 2 sets
• Thursday: Rest
• Friday:Single Leg Deadlift (With Kettlebell) – 5 reps each side x 3 sets
• Follow With:Turkish Get Up (With Kettlebell) – 3 reps each side x 3 sets
• Saturday: Rest
• Sunday: Rest

The objective of the above 4 week program is to build skill and confidence with the movements.

The movements should be challenging but not too hard.

The hard workouts come later.

Take your time, be consistent and build beautiful movement patterns.

You will really benefit from this in the long run.

Don’t cut corners or think you are too cool for these short workouts, get great at the finer details.

If you find the above workout plan too challenging then continue to repeat each week until you feel you are ready to move on.

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Dynamic Kettlebell Training – Level 2

You should now have bomb proofed your body ready for more dynamic kettlebell exercises.

Here is where you start to work a little harder and really feel the benefits of the ballistic movements of the kettlebell.

Again I have to warn you.

Just as quickly as a kettlebell can improve your body it can undo it just as fast.

If you haven’t mastered the Single Leg Deadlift or the Turkish Get Up then you need to do that first!

Here are the 3 Fundamental Kettlebell Exercises that take advantage of the fundamental movement patterns that we are all designed to use anatomically…

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# 1 – Kettlebell Two Handed Swing

The first and by far the most characteristic kettlebell exercise is the Kettlebell Swing.

The Swing involves the deadlift pattern or hinging at the hips.

During this exercise you will activate almost every muscle in your body and in particular the posterior chain or back line of the body.

Kettlebell Swings are highly effective at raising your heart rate, improving your posture and building strength endurance.

Here are my tips for the Kettlebell Swing:

1. Hinge at the hips NOT the lower back
2. Stand Tall and Squeeze your Abs & Buttocks
3. Load the heels NOT the toes
4. Maintain a Flat Back through the exercise
5. Lift the Chest and keep the Shoulders in their sockets
6. Ensure the shins track the line of the feet
7. Breathe OUT on the way down and IN on the way up

Here’s a Video Tutorial of the Kettlebell Swing:

 
I would recommend that you start with the two handed Swing first and then progress to the one handed swing later.

The movement principles are exactly the same between the two exercise you just hold the kettlebell with both hands rather than one.

Related: Ultimate Guide to the Kettlebell Swing and Variations

A Note about Hamstring Length

As you enter the bottom of the Kettlebell Swing and your pelvis rotates forwards your hamstrings will be on stretch.

If you have tight hamstrings due to Core Activation discrepancies, injuries or lack of movement skills, then your lower back will start to arch to assist you in the depth of the swing.

It is VERY IMPORTANT that you do not let this happen.

You must adjust the depth of your Swing so that your Hamstrings DO NOT over stretch at the bottom portion of the swing.

If you have problems touching your toes or know that you have tight hamstrings when you lean forward then DO NOT swing too deep or far between your legs. Keep your swings shallow!

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# 2 – Kettlebell Goblet Squat

We all know that the Squat is an incredible and extremely natural movement pattern.

Like the Swing it uses most muscles in the body and helps up sit down and stand up from a chair, toilet etc.

Once you have mastered the Bodyweight Squat then you can perform a Kettlebell Squat.

There are 2 basic holding positions for the Squat, either with both hands or with just one hand.

If you hold the Kettlebell with just one hand then you load one side of the body encouraging additional stabilisation to centralise the movement.

Here are my tips for the Kettlebell Squat:

1. Load the heels and the back of the body
2. Ensure Shins align with the line of the feet
3. Sit the hips back as if in Ski Boots
4. Keep your Chest Up as you hold the Kettlebell
5. Keep your Shoulders back and Back Muscles Engaged
6. Push the ground away from you as you drive up through your heels
7. Squeeze your Buttocks tight at the top

Here’s a Video of the Kettlebell Goblet Squat:

 
Related: 7 Kettlebell Squats You Need to Know

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# 3 – Kettlebell Reverse Lunge

Just like the Swing and the Squat the Lunge is a fundamental movement that utilises most muscles in the body.

Can you see a theme taking place here?

Kettlebells are effective if you use the exercises that utilise the correct movement patterns along with the largest amount of muscle recruitment.

The Lunge requires more neurological involvement that the other 2 exercises.

You need good balance and core stabilisation to prevent you from losing your balance.

Similar to the Squat the Kettlebell can be held either in one hand or by both hands.

One hand will be more challenging and add an extra dimension of stabilisation to the exercise.

Here are my tips on performing the Kettlebell Reverse Lunge:

1. Step back with confidence, feet shoulder width apart
2. Keep your core tight to stabilise the pelvis and prevent wobble
3. Aim to kiss your back knee to the floor
4. Give yourself room by taking a good step back but not so far that it becomes a stretch
5. Pull yourself back up from your front heel
6. Keep your Chest lifted throughout the movement

Here’s a Video of the Kettlebell Reverse Lunge:

 
The Lunge can be performed Forwards, Backwards, Sideways and Diagonally.

I recommend that you start with the reverse lunge first. It’s the easiest Lunge to control while holding a Kettlebell.

Related: 16 Kettlebell Lunge Variations from Beginner to Advanced

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Dynamic Kettlebell Workout Plan

Now you have 3 new kettlebell exercises that you can add to your workouts. Dynamic Kettlebell Exercises are much more challenging so we have to be careful with recovery times.

Here is a monthly workout plan for you to try:

Week 1 – Acclimatisation

• Monday: Two Handed Kettlebell Swing – 20 secs / 30 secs rest x 3
• Tuesday: Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Wednesday: Rest
• Thursday: Two Handed Kettlebell Swing – 20 secs / 30 secs rest x 3
• Friday: Two Handed Kettlebell Squat – 30 secs / 30 secs rest x 3
• Saturday: Rest
• Sunday: Rest

Week 2 – Beginner

• Monday:Two Handed Kettlebell Swing – 20 secs / 30 secs rest x 4
• Tuesday:Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Wednesday:Two Handed Kettlebell Squat – 30 secs / 30 secs rest x 4
• Thursday: Rest
• Friday: Two Handed Kettlebell Swing – 20 secs / 30 secs rest x 4
• Followed By:Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Saturday: Rest
• Sunday: Rest

Week 3 – Progressive

• Monday:Two Handed Kettlebell Swing – 30 secs / 30 secs rest x 3
• Tuesday:Two Handed Kettlebell Swing – 30 secs / 30 secs rest x 3
• Followed By:Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Wednesday: Rest
• Thursday:Two Handed Kettlebell Swing – 30 secs / 30 secs rest x 4
• Followed By: Two Handed Kettlebell Squat – 30 secs / 30 secs rest x 3
• Friday: Rest
• Saturday:Two Handed Kettlebell Swing – 30 secs / 30 secs rest x 4
• Follow With:Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Sunday: Rest

Week 4 – Adding Get Ups

• Monday:Two Handed Kettlebell Swing – 30 secs / 20 secs rest x 4
• Follow With:Turkish Get Up (With Kettlebell) – 3 reps each side x 2 sets
• Tuesday: Rest
• Wednesday:Two Handed Kettlebell Swing – 30 secs / 20 secs rest x 4
• Follow With:Two Handed Kettlebell Reverse Lunge – 30 secs / 30 secs rest x 3
• Thursday:Turkish Get Up (With Kettlebell) – 5 reps each side x 2 sets
• Friday:Two Handed Kettlebell Swing – 30 secs / 20 secs rest x 5
• Saturday:Two Handed Kettlebell Squat – 30 secs / 20 secs rest x 4
• Sunday: Rest

You will notice that all Kettlebell exercises above are Two Handed.

I recommend this format for the first 4 weeks.

As your movement and strength improves then you can move onto single handed exercises.

I’ve kept the format very simple.

Again, don’t be too impatient, stick to the program, you are using a lot of muscle mass during each workout so don’t overdo it.

If you find that the workout is too much then either reduce the time, increase the rest or reduce the amount of sets.

Most of all practice the movements and perfect your technique.

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Advanced Kettlebell Exercises – Level 3

Even if you only practiced and used those 5 exercises that I have described you could get fitter, stronger and move better than 99% of the gym population.

But there is more, a lot more that you can learn.

Here are 3 more exercises that you can add to your Kettlebell Toolkit to really supercharge your workouts when you are ready:

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# 1 – Kettlebell Clean

This is the next progression on from the Kettlebell Swing.

Once you have mastered both the Single Handed Swing and the Double Handed Swing, Squat and Lunge then this should be next on your list.

The Clean takes the Kettlebell from the floor and places it into the racked position in the ‘V’ of your arm.

From this position you then have the option to Press the Kettlebell, Squat, or Lunge.

Of all the Kettlebell Exercises this is the most technical for some and many end up with bruised wrists or forearms.

Using the correct shaped kettlebell and keeping the bell close to the body will certainly help improve your skill.

Here is a video of the Kettlebell Clean:

 

Related: How to Kettlebell Clean Like a Pro and Stop Banging Your Wrists

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# 2 – Kettlebell High Pull

Once you have mastered the Clean you can practice the High Pull.

The High Pull is very difficult for some to master, you need good wrist strength and confidence in your movement skills.

Start off light and increase the weight later.

The High Pull is hugely Cardiovascular, more so than any other Kettlebell exercise.

Plus as you tire your technique becomes even harder to maintain. Again start slow and build up.

Here’s a video of the Kettlebell High Pull exercise:

 
Related: How to Master the Kettlebell High Pull

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# 3 – Kettlebell Snatch

Finally we are into the Kettlebell Snatch.

Hugely dynamic and requiring a lot of confidence in your own strength and skill as the kettlebell is thrown overhead.

Start light and practice.

The Snatch uses most of the muscles in the body and puts great demands on your shoulder stability, core strength, and explosive power.

This exercise is definitely for advanced athletes only!

Here’s a Video of the Kettlebell Snatch:

 
Related: Ultimate Guide to the the Kettlebell Snatch

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3 Advanced Kettlebell Circuits

Workout 1

Do not put down the kettlebell during this workout.

Feel the flow as you move from one exercise to the next.

Only rest at the end of the circuit.

• Swing Left – 30 secs
• Swing Right – 30 secs
• Clean Left – 30 secs
• Clean Right – 30 secs
• Reverse Lunge Left – 30 secs
• Reverse Lunge Right – 30 secs
• Squat and Press Left – 30 secs
• Squat and Press Right – 30 secs
• Rest 60 seconds / Repeat for a Total of 3 Circuits

Workout 2

As with Workout 1 try not to put the Kettlebell down between exercises.

Keep pushing.

This is a tough sequence, that will challenge your grip strength too!

• Swing Left – 30 secs
• Swing Right – 30 secs
• High Pull Left – 30 secs
• High Pull Right – 30 secs
• Snatch Left – 30 secs
• Snatch Right – 30 secs
• Reverse Lunge & Press Left – 30 secs
• Reverse Lunge & Press Right – 30 secs
• Rest 60 seconds / Repeat for a Total of 3 Circuits

Workout 3

For this workout we are working more on endurance, see how you get on especially when you encounter 60 seconds of High Pulls at the end..very tough!

Run through this circuit only once.

• Swing Left – 60 secs
• Swing Right – 60 secs
• Rest 30 secs
• Clean & Press Left – 60 secs
• Clean & Press Right – 60 secs
• Rest 30 secs
• Snatch Left – 60 secs
• Snatch Right – 60 secs
• Rest 30 secs
• Squat & Press Left – 60 secs
• Squat & Press Right – 60 secs
• Rest 30 secs
• High Pulls Left – 60 secs
• High Pulls Right – 60 secs

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Conclusions

OK, that should be enough to keep you going for a while.

Remember to start at the beginning and improve your stabilisation muscles first before moving on.

Once you have mastered the Turkish Get Up and Single Leg Deadlift then you can start on the more Dynamic exercises like the Swing.

Finally as you hone your skills and your body adapts progress onto more advanced exercises like the Clean, High Pulls and Snatch.

Enjoy your Kettlebell Training and please be safe!

 

Enjoy Kettlebell Training? See my Kettlebell Workouts website here

 

If you want to get your heart pumping and increase your lung capacity then cardio based bodyweight exercises are the answer.

The more muscles your can use during an exercise the more demands on energy and the harder the lungs and heart have to work.

The following body weight exercises for cardio require no equipment, they can be performed with your bodyweight only.

Ensure that you have a base level of cardio before performing some of these exercises as the intensity can be very high.

As with all jumping and impact based exercises be careful that you have good joints, ligaments and form before using these exercises.

For maximum results I would recommend an interval style approach to these body weight exercises for cardio so work hard for 20 – 30 seconds and then rest or change exercise.

Here goes…

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# 1 – Fast Mountain Climbers

An excellent introduction to bodyweight exercises for cardio.

Tough on the legs as well as the core muscles.

Start in a Push Up position and then alternate jumping one leg forward followed by the other between your hands.

Try to ensure that both feet land at the same time. Work on your timing.

For beginners I will use sliders under the feet to minimalise the impact.

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# 2 – Squat Thrust

The Squat Thrust takes the Fast Mountain Climber to the next level.

Rather than jumping and alternating legs you keep both legs together.

Ensure you keep both feet together and knees between your elbows as you jump forwards.

As you jump back brace your core muscles and don’t allow your hips to sag.

This bodyweight exercise will challenge your mobility, leg strength, cardio and abs. Again this body weightexercise can be performed with sliders underneath the feet to eliminate the impact for beginners.

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# 3 – Jumping Jacks or Star Jumps

Another classic Cardio based bodyweight exercise.

Start in a standing position and jump both feet outwards, at the same time take the arms out sideways too.

Return both feet to the centre and bring the arms down at the same time.

Try to clap your hands together at the top and then at the bottom. Work on your timing!

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# 4 – Burpee

The burpee is very squat heavy exercise so it uses a lot of muscle mass and elevates the heart rate quickly.

From a standing position sit down deep into the squat position and place your hands on the floor.

Next jump both feet back and forwards just like the Squat Thrust.

Finally stand up and push the hips forwards.

Always ensure that you finish standing tall with the buttocks tight.

You can add a jump at the top and push ups at bottom if you wish.

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# 5 – Rapid Step Ups

You may remember this one from your school days.

With a bench or step in front of you quickly step up and step down off the bench.

You can overload the one leg by always leading with the same leg or you alternate between sides.

Move as quickly as you can.

You can try 30 seconds of Rapid Step Ups followed by 10 Jump Squats and repeat 3 – 8 times.

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# 6 – High Knees

A powerful bodyweight exercise for cardio that gets the heart rate up fast.

From a standing position sprint on the spot lifting the knees as high as possible.

Use the arms at the same time to really pump the body and get momentum.

You will need to ensure that your calf muscles are nice and warm before performing this exercise.

A great exercise for cardio to partner with the burpee, try 20 seconds of high knees followed by 10 burpees for 3-8 rounds.

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# 7 – Buttock Flicks

A simple exercise for cardio that is better for beginners or as a recovery exercise.

From a standing position alternatively flick your legs backward to touch your backside.

If you have tight thighs you will notice a slight stretch during this exercise. A great warm up exercise too!

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# 8 – Jump Squats

A serious Plyometric exercise that should only be performed when you can perform perfect regular squats.

Very demanding for the legs and buttocks as well as the heart and lungs.

Perform a regular squat ensuing your thighs go down to at least parallel with the floor.

Next explode from the bottom of the  Squat and into the air.

Try to jump as high as possible pushing the ground away from you.

Land back down with soft knees and immediately drop back into the squat and repeat.

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# 9 – Scissor Kicks

A fast bodyweight exercise that may take a little practice.

Start in a standing position and quickly kick one leg out in front of you followed by the other leg.

Continue to bounce from one leg to the other as you kick the legs out in front of you.

One you get into a good rhythm with the movement it works well. Try not to lean back too far.

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# 10 – Lump Lunges

Slightly more difficult that the Jump Squat and requires more skill and timing.

Perform a regular lunge but as you push up from the ground explode into the air and switch legs so you land with the opposite leg forwards and the other backwards.

Drop straight down into the lunge and repeat.

Always ensure that you drop down into a deep lunge for this exercise for maximum benefits.

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# 11 – Tuck Jumps

A very advanced body weight exercise for cardio that will have you breathing heavy in no time.

From a standing position jump up into the air and quickly tuck your knees up to your chest before returning your leg back down ready for landing.

You will need to use your arms for momentum to drive you into the air.

Try performing 10 Tuck Jumps followed by 30 seconds of Fast Mountain Climbers, repeat 3-8 rounds.

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# 12 – Side Shuffles

A great body weight cardio exercise to introduce some sideways or lateral movement into your workout.

From a  standing position shuffle one leg out to the side then quickly replace the leg in the middle with the other leg as you shuffle the other way.

Try to move nice and quickly throughout the exercise and stay on your toes.

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# 13 – Skaters with Touch Down

Very similar in movement to the Side Shuffles except this cardio exercise loads each leg a little more and involves the upper body too.

Shuffle out one leg to the side and then take the other leg behind that leg, at the same time touch the floor with the opposite hand to the side you are moving towards.

Quickly switch sides and repeat in the other direction. When performed correctly you should look like a speed skater, minus the skates of course 🙂

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# 14 – Kangaroo

A tough exercise for the legs but worth the effort if you have good movement skills.

Start in a deep squat position with the arms hanging down between the legs and your back straight.

Next explode forwards like a Kangaroo.

Continue to bounce forwards like a Kangaroo gaining as much height between jumps as possible.

It is very important that you keep your chest up and a flat back throughout this exercise.

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# 15 – Box Jumps

Great for building leg strength but also for working on your cardio.

Find a solid step or box and practice jumping with both feet up and onto the box.

Use your arms to help drive you up.

Once at the top either jump back down and repeat or step down and repeat.

In order to get the most from this exercise you need to perform the movement quickly and the box needs to be at a challenging height.

Don’t perform this cardio exercise when you are too exhausted or you risk tripping or missing the step or box.

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# 16 – Flamingo Burpee

A more advanced body weight cardio exercise that overloads the one leg.

Perform a regular Burpee except this time perform the complete exercise standing only on one leg.

You will need to have good single leg strength for this one as well as strong calf muscles.

If you suffer from calf strains or Achilles Tendon issues then this is not the exercise for you.

Try 10 on one leg and then change sides.

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# 17 – Hill Sprints

I couldn’t miss off this excellent exercise and probably one of the best Cardio options.

First perform a good warm up and then sprint for 20 – 30 seconds up a hill.

Next walk back down the hill and repeat. Ensure you have a good cardio base before attempting this exercise and then start with 1-3 Sprints and add 1 extra per week for a maximum of 8 Sprints.

If you can sprint for longer that 30 seconds then you are not running hard enough. Watch your hamstrings and calf muscles during this exercise.

All of these body weight cardio exercises are very demanding so start off slow and build up gradually.

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Here are a few body weight workout formats you can try:

Workout 1

• Exercise 1 – 30 seconds
• Rest 30 seconds
• Exercise 2 – 30 seconds
• Repeat 3 – 8 circuits

Workout 2

• Exercise 1 – 30 seconds
• Exercise 2 – 30 seconds
• Rest 30 seconds and Repeat 3 – 8 times

Workout 3

• Exercise 1 – 20 reps
• Exercise 2 – 20 reps
• Exercise 3 – 20 reps
• Exercise 4 – 20 reps
• Repeat for 7 Minutes

Have you tried any of these bodyweight exercises for cardio? Let me know more below:

The Push Up exercise has been around for hundreds of years.

It’s a great conditioning exercise for most muscles of the body and requires no equipment.

In this post I’m going to break down this excellent exercise and show you not only how to perform it effectively but how to design your own push up workouts to get to that magical 100 push ups in one go!

Muscles Involved During the Push Up

The Push Up is a full body exercise that works lots of major muscle groups including:

• Pectorals – these are your fan shaped chest muscles and are heavily used in all pushing exercises.
• Triceps – another pushing muscle attached to the back of the arm. The triceps work hard at straightening the arm. So if you don’t fully straighten the arm you won’t get the most out of these muscles.
• Deltoids – the shoulder muscles play a large role in all pushing exercises but also in the stabilisation of the upper body to maintain alignment during the exercise
• Serratus Anterior – these muscles on either side of the rib cage attach to the shoulder blade and prevent it from winging during movement. Well developed serratus anterior muscles look like a bunch of bananas just underneath the arm pit. Nice!
• Abdominals – there is loads of core involvement in the push up. From the Push up position gravity forces the hips to the floor and it’s your core muscles that prevent this from happening. You can think of the Push up as a moving plank exercise from the hands.
• Glutes – the large buttock muscles are responsible for extending the hip and stabilising the core. When you hold your body in the straight position of a Push up it is your Glutes that are keeping your hips extended and in line.
• Latisimus Dorsi – these large wing like muscles on the back of the body run from your arm down to your buttocks. Not only do they create internal rotation of the arm but they help with stabilisation all the way down to the buttocks too!
• Secondary Muscles – there are so many more muscles involved in the push up that also help with correct alignment and stabilisation. The back of the body is actually more involved that you might first imagine.

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How to Do the Perfect Push Up

The Push up is so much more than going down and up a few times.

Lets break it down and see how to perform the exercise correctly:

1. Hands

Hand position can vary and as a general rule the closer your hands are together the more Triceps engagement.

The wider the hands the more you use your shoulders.

More on the different types of Push Ups later.

For now lets stick with hands shoulder width apart and directly underneath the shoulders too. Fingertips should be facing forwards.

If you struggle with painful wrists then you can try forming a fist and doing your push ups off your fists.

Use a mat or towels underneath the fists to make this more comfortable.

Another option for sore wrists is to try using Push Up bars that put the hands in a different position that some people find more tolerable.

2. Feet

Keeping the feet together will better engage your core muscles but if you find this a bit too wobbly then separate the feet to a comfortable distance.

You may have seen people performing push ups with one foot on top of the other or raised in the air, these variations produce less stability for the feet and challenge the core muscles and shoulder muscles to stabilise more during the movement.

3. Shoulder Blades

During the push up movement your shoulder blades will want to wing out or stick out backwards. Winging scapular are very common and often down to weak serratus anterior muscles so it is very important that you work hard to keep your back flat during the movement.

As you think about the middle of your back between your shoulder blades you want to actively push this area up and do not allow this section to sag down as you get tired. Ensure you finish the top part of the movement by pushing up through the middle back.

4. Body Alignment

When in the starting position of the Push Up there should be a straight line from head to heel. You can test this position by having a friend lay a broom stick along your back and by following their feedback you can adjust your position accordingly.

Strong activation or bracing through the abdominal muscles and a contraction through the buttocks should bring everything into alignment.

If during the exercise your posture changes and your lower back begins to arch then it’s time to stop. An arching lower back is usually a sign of core weakness and you may be better working on core strengthening exercises first before progressing with the push up.

5. Head

The head and neck alignment should continue the straight line from the heels. A good rule of thumb is to look down just in front of your hands.

Keep the head still throughout the whole movement, you should not be bobbing around during the exercise even as you get tired.

Those ‘piece of junk’ Ab Rollers are often to blame for weak neck muscles during these type of exercises. Remember you are only as strong as your weakest link!

6. Arms

The elbows should not be pushed out during the down and up phase of the exercise. You never push something with your elbows splayed apart so now is not the time to start. Keep your elbows in close to your body for a more favourable shoulder joint angle.

On the downward phase of the Push Up screw your hands into the floor towards the body this will activate your Latisimus Dorsi muscles down the back and side of your body. You should feel the muscles just underneath your armpits activate as you pull yourself down towards the floor.

At the top of the movement you should aim to straighten the arms. Don’t snap the elbow back but ensure that they straighten in order to activate the Triceps muscles at the back of the arms.

7. Speed

You can perform the push up at lots of different speeds but I would recommend a controlled pace of 2 seconds down and 2 seconds up. Do not let your body fall to the floor.

Pull the body down under control. It is during the downward phase that you actually gain more strength so don’t miss out on half the exercise by dropping to the floor.

As you become more advanced at the push up your can lower yourself slowly and push back up more explosively, but to begin with you are better focusing on technique and controlling the movement.

8. Depth

Your goal should be to reach a 90 degree angle at the elbow. If you go much deeper than this you increase the risk of damaging soft tissue and ligaments. Be particularly careful if using push up bars which produce the tendency to go too deep.

If you need a depth guide you can put a rolled up towel underneath the chest and aim to touch it with your sternum every repetition.

9. Breathing

As you descend down into the push up take a deep breath in and as you push up from the floor breath out.

When performing more strength based push up variations like claps and plyo push ups then you may need to hold the breath for a split second just to get maximum core tension.

The reason why you need to hold the breath is because the diaphragm acts as a secondary core stabiliser so it’s not possible to both breathe consistently and perform the exercise at maximum effort.

Here’s a video on how to perform the perfect push up:

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What if you Cannot Do 1 Push Up

Many people struggle to perform just 1 perfect push up.

In particular ladies find the push up more difficult due to the lack of strength. No I’m not being sexist here, men naturally have more upper body strength.

If you struggle with the Push Up then you need to regress the movement in order to perform it correctly and avoid getting injured and forming bad habits.

Here’s how to do it:

1. Wall Push Ups: start by performing push ups with your hands against a wall and feet 3 feet from the wall. When you can perform 20 repetition move onto the next level
2. Table Push Ups: next perform the push up with your hands on the side of a table. Ensure the table is against a wall so it does not slip. After 20 repetitions move to the next stage
3. Stool or Chair Push Ups: the final stage is taking the hands even lower onto a chair or stool. Once you can complete 20 repetitions move down onto the floor
4. Half or Seal Push Ups: you may not need this stage but if so perform the push ups off your knees. Its very important that you maintain a straight line from head to knees even during this version of the push up

Here’s a quick video on how to use stairs to progress your push ups:

 

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Progressing the Number of Push Ups

Once you are performing perfect push ups you can start working on increasing the number of repetitions.

Here’s how to increase the number of push ups by putting them into a 5 set workout.

Initial Assessment

If you want to increase the number of push ups you can perform then you first need to know your starting point.

How many push ups can you do right now without a rest?

Perform as many as you can with perfect form. If your hips start to sag or you push your hips up nice and high to rest then it’s time to stop.

Make a note of this Max Number.

Putting together the Initial Workout

Now you know how many you can perform in one go you need to put together a workout to improve on your maximum. I have found that 5 sets tends to work best for improving on your push ups. You want to perform double the amount of repetitions that you performed during your maximum assessment.

So, this is how you calculate the numbers for your workout:

1. Multiple your maximum Number by 2
2. Divide this new number by 5
3. So if your max was 20: 20 x 2 = 40 / 5 = 8 reps
4. Perform 5 x 8 reps for a total of 40 reps
5. Rest 60-90 seconds between each set of 8 reps