Build Stamina & Lose Weight With This Intermediate Cardio-Based Bodyweight Workout


Most men are spending countless nights in the gym trying to get shredded. It is not a bad thing. However, overall, it can be demotivating and time-consuming. This is the case if your weightlifting workouts do not shred fat as fast as you would want them to. You no longer have to break your sweat and back to the gym if your goal is to lose some pounds.

Once you are bored with the same old session and you need to burn off those cookies you couldn’t resist, you need this cardio endurance workout. It’s an intermediate-level workout that takes you through different levels of intensity to help you burn more calories and make your workouts a little more interesting.

You’ll alternate between a baseline, moderate level, and a slightly higher intensity level by changing your settings and using this perceived exertion chart to match how you feel to the suggested perceived exertion levels. This workout can be done on any cardio machine or other activities.

Long jump with jog back:

Long jump with jog back

How to:

  • Stand with feet hip-width apart and knees slightly bent.
  • Swing both arms back and bend a little deeper, then swing arms forward.
  • Jump forward as far as possible with both feet, landing lightly on the balls of your feet.
  • As quickly as possible, jog backward to starting place.
  • Repeat.


How to:

  • Start in a high plank position with core tight.
  • Shift your weight onto your left hand, lift your right hand off the floor, rotate to the right, and kick your left foot out to the right.
  • Tap left foot with the right hand.
  • Repeat on the other side, moving as quickly as possible.

Wide mountain climbers:

How to:

  • Start in a high plank position with core tight.
  • Bring your right foot forward to the outside of your right hand so you’re in a low lunge position.
  • Jump and switch feet in midair so you land with your left foot to the outside of your left hand and your right foot straight back.
  • Continue to alternate as quickly as possible.

Make it easier: Skip the hop. Instead, step right foot back, then quickly step left foot forward.

Hops to push-up:

How to:

  • Stand on your right foot with your left foot elevated and core tight.
  • Hop 3 times, then bend down and quickly walk hands out so you’re in a high plank position with your left foot still off the floor.
  • Do 3 push-ups, never putting left foot down.
  • Walk hands back and stand up to return to the starting position.
  • Repeat for half the time on one side, then switch sides.

Classic burpee:

How to:

  • Stand with feet hip-width apart and core tight.
  • Jump up, then immediately drop to the floor, placing hands on the floor and shooting feet back so you’re in a high plank position.
  • Do a push-up.
  • Quickly jump feet back to hands and, in one movement, stand and jump up to complete 1 rep.

Runner’s skip:

How to:

  • Start in a low lunge position with right foot forward, left foot back, and fingertips touching the floor for balance.
  • In one smooth movement, bring your left foot forward and, as you stand on your right foot.
  • Continue to lift your left knee toward your chest and hop up on your right foot.
  • Land lightly on the right foot and immediately slide your left foot behind you to return to starting position.
  • Repeat for half the time, then switch to the other side.

Leave a Comment