Looking for a bodyweight cardio circuit that actually delivers results? Whether you're building aerobic fitness, strength, or muscular endurance [1], you don't need a gym to get in a sweat-drenching, full-body burn.
This circuit workout uses your own body as resistance, hitting multiple muscle groups and then keeping your core tight the entire time.
This fitness routine is perfect for beginners and then seasoned athletes alike.
Modify the intensity to suit your fitness level, and you'll be torching calories, boosting cardiovascular endurance [2], and then smashing your fitness goals—all without leaving your living room.
How to Do This Bodyweight Cardio Circuit
- Perform each move for 15 seconds to 1 minute.
- Go through all five exercises back-to-back.
- Rest for 30 seconds to 2 minutes after the full circuit.
- Repeat 3 times or as many as your body can handle.
- Focus on maintaining good form, keeping your core engaged, and then landing lightly when jumping.
Now, let’s break down the moves.
1. High Knees
High knees are a dynamic cardio move that primarily targets your hip flexors, core, and lower body.
- Begin in an upright standing position with your feet hip-width apart.
- Maintain good alignment with your head, shoulders, hips, and then legs.
- After that, engage your core muscles.
- Drive your right knee toward your chest while pumping your left arm forward.
- Quickly alternate, lifting the left knee and pumping the right arm.
- Perform the exercise for 15 seconds to 1 minute, depending on your fitness level.
Modification: March in place if jumping is too intense.
2. Jumping Jacks
A classic for a reason—this move cranks up your heart rate and improves aerobic fitness.
How to:
- Begin in an upright standing position with your feet close together.
- Maintain good alignment with your head, shoulders, hips, and legs.
- In addition, engage your core muscles.
- Jump your feet wider than shoulder width and lift your arms fully overhead.
- After that, jump again to return to the starting position.
- Perform the exercise for 15 seconds to 1 minute, depending on your fitness level.
Low-Impact Version: Step one foot out at a time while lifting arms overhead to reduce impact.
3. Squat Jumps
This move sculpts your lower body and skyrockets your cardiovascular endurance.
How to:
- Begin in an upright standing position with your feet hip-width apart.
- Maintain good alignment with your head, shoulders, hips, and legs.
- Press your hands together at chest level.
- Engage your core muscles.
- Bend your knees as if sitting back into a chair.
- Jump up in a vertical jump, bringing your arms to the back.
- After that, land softly with knees bent, ready to squat jump again.
- Perform the exercise for 15 seconds to 1 minute, depending on your fitness level.
Modification: Stick with regular squats if jumping isn't in the cards today.
4. Mountain Climber
This full-body burner targets your core strength, shoulders, and then legs.
How to:
- Begin in a full arm plank position on the floor with your legs straight and arms beneath your shoulders.
- Tighten your abdominal muscles.
- After that, alternate driving each knee toward your chest.
- Keep your core tight and your back flat in the plank position.
- Perform the exercise for 15 seconds to 1 minute, depending on your fitness level.
5. Bear Crawl
Engage your entire body and then boost coordination with this primal move.
How to:
- Begin in a full arm plank position on the floor with your legs straight and arms below your shoulders.
- Maintain good alignment with your head, shoulders, hips, and then legs.
- After that, tighten your abdominal muscles.
- Lift your knees an inch off the ground with your legs bent.
- Crawl forward—moving your right hand and left foot together, then left hand and right foot.
- Stay low to the ground with a tight core for best results!
- Perform the exercise for 15 seconds to 1 minute, depending on your fitness level.
Why This Bodyweight Cardio Circuit Works
This bodyweight cardio workout combines circuit training [3] and strength training principles, pushing your muscular endurance while giving your heart a serious challenge.
Each exercise recruits multiple muscle groups, helping you build strength, agility, and then stamina using just your own body.
With moves like high knees, squat jumps, and mountain climbers, you’re blending cardio workout intensity with strength-building actions.
Plus, you'll boost your metabolism and increase your core strength, all while working within your current fitness level.
These exercises are widely recommended by certified trainers due to their functional benefits, adaptability to different fitness levels, and efficiency in building endurance and strength.
BJ Gaddour, CSCS – Former Fitness Director for Men’s Health said,
“Bodyweight cardio circuits are one of the most efficient ways to burn fat, build muscular endurance, and boost your metabolism—without needing any equipment. You can string together high-intensity moves, such as jump squats, mountain climbers, and burpees, to spike your heart rate while also challenging your strength and coordination. Plus, it’s easy to scale up or down for any fitness level.
Tips for Success
- Warm up first: A few minutes of marching or regular squats helps prep your body.
- Maintain form: Always prioritize quality over speed.
- Ensure even repetitions on both sides to maintain muscular balance and symmetry.
- Focus on core engagement: A tight core protects your back.
- Adjust intensity: Add squat jumps, extra push-ups, or a longer high plank if you’re feeling strong.
Conclusion
A 5-minute bodyweight cardio circuit may sound simple, but when done right, it’s a powerful and efficient way to elevate your fitness game.
Whether you're short on time or looking to add variety to your routine, this no-equipment workout delivers a full-body challenge that builds strength, boosts endurance, and ignites your metabolism.
Stay consistent, listen to your body, and keep pushing forward—you’ve got this!
Download our 7 Minute Low Impact Circuit Workout today and boost your energy, improve strength, and then feel great — all in just 7 minutes! Perfect for all fitness levels. Start now and feel the difference!
Frequently Asked Questions
What is the 5 4 3 2 1 cardio workout?
It's a high-intensity interval workout where you perform 5 minutes of one cardio exercise, followed by 4 minutes of another, and so on, down to 1 minute. Each interval typically involves a different exercise (e.g., jumping jacks, squats, lunges, mountain climbers, burpees).
Are bodyweight circuits effective?
Yes, they are highly effective for building strength, endurance, and improving cardiovascular health, especially when performed with minimal rest between exercises.
What is the best circuit for beginners?
A simple beginner circuit might include bodyweight squats, wall push-ups, glute bridges, step-ups, and a light jog or marching in place—each for 1 minute, repeated 2–3 times.
Can bodyweight exercises be cardio?
Absolutely. When done in sequence with minimal rest (e.g., jump squats, burpees, mountain climbers), bodyweight exercises can help elevate your heart rate and provide a strong cardio workout.
