#1 Bodyweight Cardio Exercise (NOT burpees)

burpeesGuest Post from Kate Vidulich

That’s right. It’s NOT burpees -even though you know how much I LOVE burpees 😉

Or even jump squats…

There’s one bodyweight exercise I’ve fallen in love with. It’s all you need to elevate your heart rate, kickstart your metabolism in to high gear and skyrocket your fitness level.

“Go on, what is it KV?”

The Walkout.

Looks harmless, right?








But the hand walk out to plank is a totally underrated exercise.

It teaches your abs and lower back muscles to play nicely together, and also develops strength and stability in your shoulders while creating a “metabolic disturbance” like no other – so that you burn MORE fat in less time.

It’s highly effective because this exercise creates a “flush” effect, meaning the blood pushed from your legs, to your upper body and back to your legs again in quick succession.

Anyone can do this exercise – whether you’re 20, 30, 50, 60 or more – because it doesn’t impact your joints.

But the coolest thing is the endless variations, to target different muscle groups and make it fun every time!

It’s just like having vanilla flavor fro-yo with different toppings… 😉 hmmm fro-yo.

You can add any of these awesome exercises to spice up the Walkout:

  • Mountain climbers
  • XMC (that’s my code for cross body mountain climbers)
  • Crab crawls
  • T-rotations
  • plus much, much more…

But doing one bodyweight exercise isn’t enough to get you sexy results. You need a strategic plan, like this one. And you will NOT need a single piece of equipment.

If you’ve ever picked up a program, thinking you were getting “no equipment” workouts, only to find out later on that you actually needed a pull-up bar, a stability ball, and so on… You’ll be glad to know that’s not the case here.

This workout is designed to challenge your cardiovascular system and speed up fat loss, just like hard sprints do.

But the big difference?

You can do this routine in your living room. And the best part is this workout will improve your aerobic capacity, just like jogging a few boring miles on the treadmill at moderate pace.

Let’s rock this!

Accelerator 500
Do as many rounds as possible in seven minutes, resting only as necessary. If your form gets sloppy, you must take a break.

Your goal is 2 rounds = 500 reps in less than 7 minutes!

A) Squats x 50
B) Jump ropes x 50 (with invisible jump rope)
C) Push ups x 25
D) Split shuffle x 50 (each leg)
E) Cross body mountain climbers x 25 (each side)
F) Jumping jacks x 50

So don’t confine yourself to the treadmill, elliptical or stationary bike. Make your training fun – and challenging – with heart-pumping, calorie-crushing bodyweight workouts like the Accelerator 500.

You can use any of these Bodyweight Cardio 500 workouts to supercharge your metabolism, improve your heart health and boost your endurance.

Have “fun” with that!

Kate Vidulich, BSc, ACSM, Master CTT
Exercise Physiologist
Creator of Bodyweight Cardio 500

And the best news: When you grab Kate’s workouts, Kate made a special bonus just for Challenge Workout readers:

 Kate will send ‘Bodyweight Cardio Challenges’ to EVERYONE that’s bought the program.