cardio#0432
scissor jumps (male)
A cardio exercise for your cardiovascular system, done with body weight. Watch the demo, read the tips, then see how many sets and reps suit your goal.
- Target muscle
- Cardiovascular system
- Equipment
- Body weight
- Type of move
- Cardio
- Difficulty
- Some experience
How to get the most from it
How to do it well
Start with a minute or two at an easy pace to warm up.
Stay tall and land softly as you pick up the pace.
Work hard but in control — form first, then speed.
Use it as an easy warm-up or as a hard finisher.
Sets and reps for your goal · beginner
- Lose fat
- 6–8 rounds · 20 s hard / 40 s easyUse it to warm up (easy pace) or to finish a workout (hard pace).
- Get fitter · your goal
- 6–8 rounds · 30 s hard / 30 s easyUse it to warm up (easy pace) or to finish a workout (hard pace).
- Build muscle
- 6–8 rounds · 30 s hard / 30 s easyUse it to warm up (easy pace) or to finish a workout (hard pace).
- Get stronger
- 6–8 rounds · 30 s hard / 30 s easyUse it to warm up (easy pace) or to finish a workout (hard pace).
Put it to work
Build a week around it
The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.
More for your cardiovascular system
cardio#0522
mountain climber
cardio#0559
run (equipment)
cardio#0560
run
cardio#0625
stationary bike walk
cardio#0725
burpee
cardio#0727
dumbbell burpee
cardio#1092
stationary bike run v. 3
cardio#1094
walk elliptical cross trainer
cardio#1122
walking on stepmill
cardio#1132
cycle cross trainer
cardio#1163
jump rope
cardio#1228
astride jumps (male)
cardio#1229
half knee bends (male)
cardio#1230
semi squat jump (male)
cardio#1231
star jump (male)
cardio#1232
jack jump (male)
cardio#1266
swing 360
cardio#1268
bear crawl
cardio#1269
skater hops
cardio#1292
high knee against wall
cardio#1293
wheel run
cardio#1294
push to run
cardio#1302
walking high knees lunge
More with body weight
waist#0001
3/4 sit-up
waist#0002
45° side bend
waist#0003
air bike
waist#0004
alternate heel touchers
upper legs#0017
balance board
upper arms#0123
bench dip (knees bent)
upper legs#0124
bench hip extension
upper arms#0125
body-up
waist#0126
bottoms-up
upper arms#0127
biceps narrow pull-ups
upper arms#0128
biceps pull-up
chest#0223
chest dip
back#0224
chin-ups (narrow parallel grip)
lower legs#0225
circles knee stretch
chest#0226
clock push-up
upper arms#0227
close-grip push-up
waist#0228
cocoons
waist#0229
cross body crunch
waist#0230
crunch (hands overhead)
waist#0233
crunch floor
waist#0234
dead bug
waist#0235
decline crunch
chest#0236
decline push-up
waist#0237
decline sit-up
The AltF Fitness letter
Keep the momentum.
Training ideas, simple recipes and new free tools from AltF Fitness — in your inbox, without the noise. Unsubscribe any time.
- New workout ideas
- Simple high-protein recipes
- First look at new free tools
