Whether it's due to cold weather or a lockdown, it can be challenging to get a cardiovascular workout in without the use of a machine.

Fortunately, there are numerous bodyweight exercises, that when done in the correct order, can give you a tough cardio workout in the comfort of your own home.

Jumping jacks – 3 sets of 45-second intervals

  • Stand upright with your legs together, arms at your sides
  • In one fluid movement, bend your knees slightly and jump your legs outward, shoulder-width apart
  • As you jump, stretch your arms out and over your head
  • Jump your legs together and move your arms back down to your sides for one rep

Jump squats – 3 sets of 12 reps

  • Stand with your feet shoulder-width apart (hip-width apart for women)
  • Drop into a regular squat position with your core braced and your arms at your sides
  • When you reach the bottom of this movement, drive through your legs and jump explosively upward while simultaneously lifting both arms
  • Land in a controlled manner and return to a squat position for one rep

Mountain climbers – 3 sets of 30-second intervals

  • Begin in a traditional plank position, with your shoulders over your hands and your weight on the toes
  • Engage your core and bring your right knee forward under your chest
  • Once your right foot leaves the floor, switch legs and bring the left leg forward towards your chest
  • Continue switching legs, picking up the pace until it feels a little like you’re running in a plank position

Skater hops – 3 sets of 30-second intervals

  • Begin in a squat position
  • Jump sideways to the left and land on your left leg
  • Move your right leg behind your left ankle without letting it touch the floor
  • Reverse the direction of the movement and jump to the right side, landing on your right leg for one rep

Burpees – 3 sets of 30-second intervals

  • Stand with your feet shoulder-width apart, weight in the heels of your feet and your arms at your sides
  • Lower yourself into a squat position, place your hands on the floor directly in front of your body, about shoulder-width apart
  • Shift your weight onto your hands and jump your legs back into a plank position, landing softly on the balls of your feet
  • Jump your feet back in, so that they land just outside of your hands and reach your arms overhead before explosively jumping into the air
  • Land softly and immediately lower yourself back into a squat position for one rep

Medicine ball slams – 3 sets of 45-second intervals

  • Being standing upright with your feet shoulder-width apart and your knees slightly bent, holding a medicine ball with both hands
  • Contract your core and drop your hips down
  • In one movement, press through your heels and extend your legs while simultaneously lifting the medicine ball overhead
  • Contract your core and slam the ball on the ground in front of your body
  • Squat down to pick it up and repeat the movement for one minute

Note: These images were taken before the implementation of The GoodLife Standard and do not represent the robust safety protocols we have put in place in our Clubs.