Bodyweight circuit workout is one of the most popular way to lose weight and also help building muscles and thus it is one of the best exercise routines known to the humanity. Here is a cardio bodyweight circuit training that you can use.

However, most bodyweight cardio workouts are meant to be more cardio-type workouts rather than muscular endurance or strength workouts (obviously). So, you want to choose exercises that do not stress your muscles as hard aspushups or pullups (unless pushups and pullups are easy for you).

The best way to set up a bodyweight cardio workout is to use Calisthenics Movements, such as jumping jacks and running in place. Here is a sample Bodyweight Cardio I’ve created:

Perform 8 rounds of:

Steam Engine, 20 seconds
10 Seconds Rest
Bear Crawls, 20 seconds
10 Seconds Rest
Inch Work, 20 seconds
10 Seconds Rest
Ice Skater Hops, 20 seconds
10 seconds Rest
As you can see, the movement I used in this workout do require some muscular endurance, but are not as tough as a pushup or pullup. Beginners should stick to movements such as jumping jacks and running in place.

In fact, here’s a list of beginner calisthenics exercises that you can use:

Split Jump
Jumping Jacks
Simulated Jump Rope
Standing Twist
Reach and Bend
The Windmill
High Knees
Jogging in Place
Marching
That should be more than enough exercises to use to create your own bodyweight cardio workout. Organize these movements into a circuit, or use an interval scheme like the one in the sample I provided.

An interval training scheme often works better with calisthenics movements, since sometimes you can’t count how many repetitions you performed. For example, in a pushup, 10 pushups is 10 pushups.

However, with a Jumping Jacks, performing 10, 50, or even 100 jumping jacks might be too easy. Hence, it’s a good idea to use time as a measure instead of repetitions.