My go-to bodyweight exercises light up all of the major muscle groups and get my heart pumping. In addition to boosting cardiovascular endurance (meaning I can keep sweating for longer), they also develop agility (which is key for feeling quick and athletic) and core strength (a must-have for anyone who wants to be all-around fitter).

Though these moves are totally beginner-friendly, make sure to keep your core engaged and back straight, and to land from any jumps with bent knees.

You can use these cardio moves to add a little extra intensity to any workout at the gymor string them together to create your own home cardio workout. Depending on the rest of your workout routine, I recommend doing a DIY home cardio workout at least three times a week.

Here's how to turn my go-to moves into a quick (but sweaty) cardio session you can do from your living room with just a timerand zero equipment.

Time: 10-15 minutes Equipment: none Good for: cardio, core, lower body, shoulders Instructions: Go through each exercise below in order. Complete the indicated reps and then continue to the next move. Once youve performed all 10, rest for two minutes. Repeat twice more for a total of three rounds.

1. Lateral High Knees

How to:

Start in a plank position with hands planted on the floor directly below shoulders, neck long, back straight, core tight, and legs extended straight with toes tucked and planted. Keeping upper body stable, bend right leg and pull right knee towards left arm. Reverse the movement to return to plank position, then repeat with the other leg.

That's one rep.

Modifications:

Keep this one slow and controlled to nail your form before speeding up your cross-body knee drives.