5 Bodyweight Moves That Double as a Cardio Workout


The workout below is for Day 3 of the Good Vibes Workout, a four-week workout plan. It’s pretty great on its own, but you can also check out the full program right here or browse the calendar here. If you’d like to sign up to receive daily emails of these workouts, you can do that here.

It’s time to take things up just a notch with today’s strength routine—the second one in the Good Vibes Workout. Today you’ll alternate between strength moves where you can go for a little more speed and moves where you should slow it down and focus on form.

You’ll start with the squat thrust—which is a bit like a modified burpee—that should get your heart pumping. Next up, you’ll drop to the floor for shoulder taps, a plank move that’s all about maintaining a tight core and stabilizing your hips. Then it’s back up for skater hops—an excellent bodyweight cardio move that can be modified without the hop for a low-impact alternative (scroll on for complete directions). Next it’s back to the floor for a close-grip push-up. Move with purpose through this classic strength move to get the most out of it. You’ll finish the circuit with pop squats, which essentially add a hop to a classic squat.

Enjoy today’s circuit—and know that you’ve got your first rest day coming up tomorrow.

Workout Directions

Complete each exercise for your chosen work/rest interval:

  • 30 seconds work, 30 seconds rest
  • 40 seconds work, 20 seconds rest
  • 50 seconds work, 10 seconds rest

After all 5 exercises, rest for 60 seconds. That’s 1 round. Complete 2–5 rounds.


  • Squat Thrust
  • Shoulder Tap
  • Skater Hop
  • Close-Grip Push-Up
  • Pop Squat

Bonus: 2-Minute Butt Bonanza

After your last round, do the 2 moves below for 30 seconds each, back to back and without resting, for 2 minutes total.

  • Lateral Squat Walk to Jump
  • Glute bridge

Leave a Reply

Your email address will not be published. Required fields are marked *