Strength Coach Reveals the Simple Bodyweight Circuit That Builds Cardio and Power Fast

As we get older, it’s easy to shy away from conditioning workouts. But staying active in this way can do more than keep you fit. Of course, conditioning improves endurance, agility, and overall athleticism, but it also supports longevity by keeping your heart, lungs, and muscles strong. Short bursts of high-intensity effort followed by recovery train your body to perform under stress, helping you move better, recover faster, and maintain energy for activities of daily life.

The old adage "Use it or lose it," applies here. But if you don't yet have it, you can always train it and gain it. Strength and conditioning coach Clif Marshall, M.S., senior director of coaching and pro training at D1 Training, shared a bodyweight workout that develops both power and cardio. By combining short bursts of high intensity with brief rest periods, it mimics the "go-hard, recover-fast" approach used by elite athletes and soldiers alike, building fitness levels that are prepared for anything.

"This workout is all about combining bursts of cardio with powerful strength moves. The key is to remain explosive while keeping control. A common mistake people make is going too fast and sacrificing good form. Always remember, pacing yourself is essential," Marshall says.

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Bodyweight Conditioning Workout

This workout is the ultimate combination of cardio and power, so prepare to get your heart rate up. All you need is your bodyweight, so there's no excuses to not get it done! Perform the below exercises as a circuit. Repeat five rounds, resting for one minute between. You can expect to complete this workout in about 30 minutes.

Burpees

How to Do It

1. Start in a high plank position.
2. Perform an optional pushup for added challenge.
3. Jump your feet forward.
4. Explode up into a jump.
5. Reset to the starting position, jumping back into a high plank.
6. Perform 10 reps.

Walking Lunges

How to Do It

1. Step forward and lower into a lunge with your back knee hovering above the ground.
2. Push through your front heel to rise.
3. Bring your back foot forward into the next step.
4. Keep your chest tall and core active the whole time.
5. Perform 20 reps.

Mountain Climbers

How to Do It

1. Start in a high plank with a flat back and your hands under your shoulders.
2. Drive one knee toward your chest.
3. Switch legs quickly like you're running horizontally.
4. Maintain a solid core and keep breathing.
5. Perform 30 reps.

200-Meter Run or 30-Second Stationary Sprint

How to Do It

1. Run at a steady, fast pace for 200 meters or sprint in place for 30 seconds.
2. Pump your arms to drive power and keep your cadence high.
3. Land softly on your feet and maintain an upright posture.

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