How to Combine Bodyweight Training with Cardio
Combining bodyweight training with cardio can enhance your overall fitness, boost endurance, and promote fat loss. Here are some effective methods to blend both disciplines:
1. Circuit Training
Create a circuit that includes bodyweight exercises such as push-ups, squats, and planks interspersed with cardio moves like jumping jacks or burpees. This approach keeps your heart rate elevated while building strength.
2. High-Intensity Interval Training (HIIT)
Incorporate HIIT workouts that alternate between short bursts of intense bodyweight exercises and cardio intervals. For instance, perform 30 seconds of mountain climbers followed by 30 seconds of sprinting in place.
3. Active Rest Periods
During rest periods of your bodyweight workout, engage in low-intensity cardio, such as walking or jogging in place, to maintain momentum and calorie burn.
4. Structured Workouts
Dedicate specific workout days to focus on either bodyweight training or cardio, ensuring you alternate between the two weekly for a balanced fitness regimen. For example, do strength-focused sessions three times a week and cardio twice.
5. Long-Duration Cardio Days
On designated cardio days, integrate bodyweight strength exercises every 10-15 minutes to maintain muscle engagement while benefiting from cardiovascular endurance.
Following these strategies will help you effectively combine bodyweight training with cardio, supporting a holistic approach to your fitness journey.