Cardiorespiratory Endurance is the level of ability your body has to gather, process, deliver and sustain oxygen to produce energy needed for the successful completion of activity.

Your respiratory system gathers and starts to process oxygen, your cardiovascular system continues to process and distributes oxygen and cardiorespiratory endurance is your respiratory and cardiovascular systems ability to work together to sustain oxygen for activity.

Cardiorespiratory endurance is characterized by healthy, effective and efficient heart and lung function needed to gather oxygen for the production and distribution of energy to the body during activity.

Cardiorespiratory Conditioning is any activity used to improve cardiorespiratory endurance and “condition” the heart and lungs.

Having improved heart and lung function allows you to…

Do more, longer… greatly improving performance abilities in a wide variety of sport, work and life activities.

Perform other physical abilities better… without being winded and exhausted you will be able to produce and distribute the energy needed to perform better for a longer period of time.

Reduce the risk of injury…Fatigue leads to poor form and potentially dangerous movements that greatly increase the risk of injury.

Be healthier… Healthy heart and lung function can greatly reduce the risk of disease and sickness.

Live better… cardiorespiratory endurance carries over to every aspect of life greatly improving your quality of life.

Cardiorespiratory conditioning allows you to simultaneously keep the doctor away and improve your ability to live life to the fullest.

Cardiovascular Conditioning Is All About Energy

Effective heart and lung function is necessary to gather, process, deliver and maintain oxygen for the energy the body needs during all human activity.

Unfortunately… most people only train the heart and lungs, and the distribution of energy, by the use of steady-state, monotonous, aerobic activity.

The truth is, the challenges of sport, work and life are unpredictable and varied and use different energy pathways for the distribution of energy depending on the circumstances.

Each pathway must be trained for the best possible fitness and the most effective heart and lung function.

Therefore, using bodyweight calisthenics for cardiorespiratory conditioning is a much better option… because you can simultaneously increase muscular strength, improve heart and lung power and burn unwanted fat!

The Aerobic Pathway

Aerobic means in the presence of oxygen… and any activity that is performed at a low to moderate intensity for more than 90 seconds, allowing oxygen to release energy through metabolism, is usually called an aerobic activity.

The benefits of aerobic activity are…

• Increased Cardiovascular Function
• Decrease in Body Fat

Well, that sounds pretty good, but the negatives of excessive aerobic training are…

• Decreased Muscle Mass
• Decreased Strength
• Decreased Power
• Decreased Speed
• Decreased Anaerobic Capacity

While the benefits are much needed for over-all fitness, the negatives make it hard to believe that aerobic training is the most popular form of cardiorespiratory conditioning… often being used exclusively.

While I believe aerobic training has a place in a well rounded fitness training program… a better option would be to use bodyweight calisthenics for cardiorespiratory conditioning!

The Anaerobic Pathway

Anaerobic means in the absence of oxygen… and any activity that is performed at a medium to high intensity for less than 2 minutes, where energy is derived without oxygen, is usually called an Anaerobic activity.

There are two anaerobic energy pathways…

The Anaerobic System (ATP-CP) is where energy is derived from the re-synthesis of Adenosine Tri-Phosphate (ATP) from Creatine/Phosphate (CP) until the stores are depleted… about 5-7 seconds.

The Anaerobic Lactate System (Glycolytic) happens after the (CP) stores have been depleted where the body resorts to the breakdown of glucose for energy.This results in the production of lactate and hydrogen ions… ultimately leading to fatigue.

The benefits of anaerobic activity are…

• Increased Cardiovascular Function
• Decrease in Body Fat
• Increased Muscle Mass
• Improved Strength
• Improved Power
• Improved Speed
• Increased Aerobic Capacity

Since many of the activities of sport, work and life are activities that happen in short bursts of intense activity… cardiorespiratory conditioning should trained in this manner as well.

Using bodyweight calisthenics for cardiorespiratory conditioning allows you to stimulate all energy pathways… bring about the a greater improvement in heart and lung power than steady-state aerobic exercise alone.

How To Use Bodyweight Calisthenics For Cardiorespiratory Conditioning

Many people are brainwashed into believing the only way to positively effect cardiorespiratory conditioning is to do steady-state aerobic exercise for 20-30 minutes in your “target heart rate zone”.

But what if you used bodyweight calisthenics for cardiorespiratory conditioning by performing a 20-30 minute workout made up of bodyweight exercises and calisthenics exercises without rest?

The bodyweight exercises (anaerobic in nature) will increase your muscular endurance while bringing the heart and respiratory rates up.

The calisthenics exercises (aerobic in nature) will lower the intensity some-what forcing the body to lower the heart and breathing rates while still under stress… greatly improving cardiorespiratory endurance.

Therefore, using bodyweight calisthenics for cardiorespiratory conditioning in this fashion will simultaneously improve strength endurance, heart and lung power and your body’s ability to function as one complete unit… with the added bonus of burning calories and fat even after the workout is completed!

And you won’t even have to do a separate “cardio” session!

This type of muscle blasting, heart pounding, breath taking, fat burning workout is intense, and you should work up to it progressively.

If you are currently bored with your “cardio” training, or don’t feel you are getting the most out of your cardiorespiratory conditioning, try using bodyweight calisthenics for cardiorespiratory conditioning… and see what you’ve been missing!

Dive Bombers are another bodyweight exercise made famous by the Navy SEALS. The reason… they are great for building full body strength and endurance.  While the classic push up is a full body exercise, most people only think of it as an upper body exercise. 

With the Dive Bomber there is no question that your entire body gets into the action.  In my opinion, any exercise that works a lot of muscles groups and movement patterns at the same time.

Stop treating your body like a bunch of parts like bodybuilders do, and start training your body the way it was meant to be trained.  Use a lot of full body movements like the Dive bomber and blur the lines between strength training and endurance training.

Here is a video of Dive Bombers:

When you are ready to organize your bodyweight exercises into a progressive program specifically designed to improve fitness, burn fat and build an attractive, athletic body, here are some recommendations:

Option 1:

Workout Without Weights is my flagship bodyweight workout program. If you like building you own workout programs (following a proven, progressive method), this is for you.

There are SIX progressive workout programs here that give you the freedom to choose the bodyweight exercises you use from a list of 190 bodyweight exercises. Just pick the exercises you want to work on, fill in the printable, reusable Workout Journal Sheets… and you’re ready for a great bodyweight only workout you can do at home!Don’t underestimate the power to achieve your fitness, fat loss and physique building goals using only bodyweight exercises… especially when you follow a PLAN of progression that keeps you improving.

Option 2:

The Ultimate Gymless Workout is for those who want a PROGRESSIVE SERIES or bodyweight workouts where the bodyweight exercises are chosen for them. There are really TWO complete workout programs here… the Optimum Fitness & Physique program and the Above & Beyond program.

First, alternate through the Fitness, Fat Loss and Strength & Size workouts to build the strong, lean, athletic body you’ve always wanted. Then put your newly developed body to the test with the Above & Beyond workouts. And did I mention, these workout use only bodyweight calisthenics exercises and can be done in the comfort of your own home?

Remember… progression is the key for any workout to improve fitness, burn fat and build an athletic body. After all, if you are not progressing then nothing is going to change. And that means you workouts are nothing more than a waste of time. So, make sure to put your bodyweight workouts together in a way that keeps you progressing toward the ultimate goal of a strong, lean, athletically muscular body!

<- Back to 10 Bodyweight Calisthenics Exercises You Can Do At Home (Videos)

Alternating lunges are a great example of being able to do bodyweight exercises in an alternating fashion. Just think of it, most of the activities of sport, work and life are not done while strapped into a machine or sitting.

Most movements are done by alternating first one arm and then the other, or alternating one leg and then the other. Training in this alternating fashion is very beneficial for improving fitness and athletic ability.

Here is a video of Alternating Lunges:

When you are ready to organize your bodyweight exercises into a progressive program specifically designed to improve fitness, burn fat and build an attractive, athletic body, here are some recommendations:

Option 1:

Workout Without Weights is my flagship bodyweight workout program. If you like building you own workout programs (following a proven, progressive method), this is for you.

There are SIX progressive workout programs here that give you the freedom to choose the bodyweight exercises you use from a list of 190 bodyweight exercises. Just pick the exercises you want to work on, fill in the printable, reusable Workout Journal Sheets… and you’re ready for a great bodyweight only workout you can do at home!

Don’t underestimate the power to achieve your fitness, fat loss and physique building goals using only bodyweight exercises… especially when you follow a PLAN of progression that keeps you improving.

Option 2:

The Ultimate Gymless Workout is for those who want a PROGRESSIVE SERIES or bodyweight workouts where the bodyweight exercises are chosen for them. There are really TWO complete workout programs here… the Optimum Fitness & Physique program and the Above & Beyond program.

First, alternate through the Fitness, Fat Loss and Strength & Size workouts to build the strong, lean, athletic body you’ve always wanted. Then put your newly developed body to the test with the Above & Beyond workouts. And did I mention, these workout use only bodyweight calisthenics exercises and can be done in the comfort of your own home?

Remember… progression is the key for any workout to improve fitness, burn fat and build an athletic body. After all, if you are not progressing then nothing is going to change. And that means you workouts are nothing more than a waste of time. So, make sure to put your bodyweight workouts together in a way that keeps you progressing toward the ultimate goal of a strong, lean, athletically muscular body!

<- Back to 10 Bodyweight Calisthenics Exercises You Can Do At Home (Videos)

The 8 count body builder was made famous by military style calisthenics workouts… like the ones the Navy SEAL teams use.  This is a great example of a bodyweight exercise that works a lot of muscles at the same time. 

Due to the different movements and duration of each repetition, this is a great exercise to build a strong body AND build a strong heart and lungs.  I also love these kinds of exercises because it makes a break from the “bodybuilding” strategy of working only one muscle group at a time.

If you want to build a strong body that is prepared for whatever challenge work, sport and life throws at it… you need to start using exercises (in this case bodyweight exercises), like the 8 Count Body Builder,  that work multiple muscle groups and movements at the same time.  This is the only way to prepare for the unpredictable challenges you’ll find in the real world… as compared to the controlled environment of a gym.

Here is a video of the 8 Count Body Builder in action:

When you are ready to organize your bodyweight exercises into a progressive program specifically designed to improve fitness, burn fat and build an attractive, athletic body, here are some recommendations:

Option 1:

Workout Without Weights is my flagship bodyweight workout program.  If you like building you own workout programs (following a proven, progressive method), this is for you.

There are SIX progressive workout programs here that give you the freedom to choose the bodyweight exercises you use from a list of 190 bodyweight exercises. Just pick the exercises you want to work on, fill in the printable, reusable Workout Journal Sheets… and you’re ready for a great bodyweight only workout you can do at home!

Don’t underestimate the power to achieve your fitness, fat loss and physique building goals using only bodyweight exercises… especially when you follow a PLAN of progression that keeps you improving.

Option 2:

The Ultimate Gymless Workout is for those who want a PROGRESSIVE SERIES or bodyweight workouts where the bodyweight exercises are chosen for them.  There are really TWO complete workout programs here… the Optimum Fitness & Physique program and the Above & Beyond program. 

First, alternate through the Fitness, Fat Loss and Strength & Size workouts to build the strong, lean, athletic body you’ve always wanted.  Then put your newly developed body to the test with the Above & Beyond workouts.  And did I mention, these workout use only bodyweight calisthenics exercises and can be done in the comfort of your own home?

Remember… progression is the key for any workout to improve fitness, burn fat and build an athletic body.  After all, if you are not progressing then nothing is going to change.  And that means you workouts are nothing more than a waste of time.  So, make sure to put your bodyweight workouts together in a way that keeps you progressing toward the ultimate goal of a strong, lean, athletically muscular body!

<- Back to 10 Bodyweight Calisthenics Exercises You Can Do At Home (Videos)

In my opinion, there is no better choice than bodyweight calisthenics for an effective at home workout. You don’t need any expensive equipment, you need only a limited amount of space and you can fit in a quick but highly effective workout around your busy schedule. 

But keep in mind… learning a bunch of bodyweight exercises is no substitute for a complete workout program.  After all, if you don’t know how to put the bodyweight calisthenics exercises together into a comprehensive workout program that systematically progresses you to your goals… you are exercising without a purpose.

Basically, if you don’t have a PROGRESSIVE PLAN for consistent improvement… you are NOT going to improve fitness, burn fat or build the strong, athletic body you desire.

With that being said, I’ve found some bodyweight calisthenics videos done by Adam Davila that I want to share with you.  These are some of my favorite bodyweight calisthenics exercises that I use in my progressive bodyweight workout programs. I think getting a video demonstration is helpful.

Click the links below to go to the bodyweight exercise video and see these exercises in action…

8 Count Body Builders – Bodyweight Calisthenics Video
Alternating Lunges – Bodyweight Calisthenics Video
Bodyweight Lunges – Bodyweight Calisthenics Video
Dive Bombers -Bodyweight Calisthenics Video
Jumping Jacks – Bodyweight Calisthenics Video
Mountain Climbers – Bodyweight Calisthenics Video
One Leg Squats – Bodyweight Calisthenics Video
Ones & Twos – Bodyweight Calisthenics Video
Push Ups – Bodyweight Calisthenics Video
Squat Thrusts – Bodyweight Calisthenics Video

Give some of these bodyweight calisthenics exercises a try, and I’m sure you’ll find them surprisingly challenging.

When you are ready to organize you bodyweight exercises into a progressive program specifically designed to improve fitness, burn fat and build an attractive, athletic body, here are some recommendations:

Option 1:
Workout Without Weights is my flagship bodyweight workout program. If you like building you own workout programs (following a proven, progressive method), this is for you. 

There are SIX progressive workout programs here that give you the freedom to choose the bodyweight exercises you use from a list of 190 bodyweight exercises.

Just pick the exercises you want to work on, fill in the printable, reusable Workout Journal Sheets… and you’re ready for a great bodyweight only workout you can do at home!

Don’t underestimate the power to achieve your fitness, fat loss and physique building goals using only bodyweight exercises… especially when you follow a PLAN of progression that keeps you improving.

Option 2:

The Ultimate Gymless Workout is for those who want a PROGRESSIVE SERIES or bodyweight workouts where the bodyweight exercises are chosen for them. There are really TWO complete workout programs here… the Optimum Fitness & Physique program and the Above & Beyond program.

First, alternate through the Fitness, Fat Loss and Strength & Size workouts to build the strong, lean, athletic body you’ve always wanted.  Then put your newly developed body to the test with the Above & Beyond workouts.  And did I mention, these workout use only bodyweight calisthenics exercises and can be done in the comfort of your own home?

Remember… progression is the key for any workout to improve fitness, burn fat and build an athletic body.  After all, if you are not progressing then nothing is going to change.  And that means you workouts are nothing more than a waste of time.  So, make sure to put your bodyweight workouts together in a way that keeps you progressing toward the ultimate goal of a strong, lean, athletically muscular body!

There are many ways to workout at home that don’t involve buy expensive home gym equipment. As a matter of fact, you can get a better at home workout with bodyweight calisthenics, dumbbells of a combination of both. Let’s see why these options are better for your at home workouts.

Workout At Home With Bodyweight Calisthenics

Bodyweight exercises and calisthenics are something you can do right now. You don’t need any expensive equipment, although I would recommend getting a pull up bar. And don’t let the simplicity of bodyweight workouts fool you. They are very effective at improving fitness, burning off fat and building a strong, athletic body.

Even just doing as many bodyweight circuits of squats, push ups and crunches in 15 minutes can be a great at home workout. But the fact of the matter is, there are hundreds of bodyweight exercises and ways to combine so you will never be left wanting for an effective fat burning, muscle building workout. Try the above circuit workout and you’ll see what I mean.

Workout At Home With Dumbbells

Dumbbells are one of the best training devices available… bar none. Unfortunately, they are often neglected and used only for isolation type exercises to hit small muscle groups. This is a big mistake because they can provide on of the best full body workouts. And you can do them in the comfort of your won home.

I especially like dumbbell workouts because you can use the dumbbells with both limbs at the same time, one limb at a time or in an alternating fashion. This trains your body in the way it most naturally moves in the real world. Plus, they are great for building muscle and burning fat.

Workout At Home By Combining Bodyweight Calisthenics And Dumbbells

In my opinion, one of the best ways to workout at home is to combine bodyweight calisthenics with dumbbell exercises. The possibilities are endless and the workout is ultra effective. Here’s why…

Exercise is really about movement. There is the movement of your own body. And there is the movement of weighted objects. So, when you train using bodyweight exercises and dumbbells combined you are using the two best tools. And the results are fitness increases you can use, health benefits you can feel and appearance improvements (less fat and more muscle), you can see.

I hope your realize by now that with these 3 ways to workout at home you don’t need to join a gym. You can use your own body or dumbbells and get an at home workout that is actually better than a gym workout with all their shiny machines. Try an at home workout today and see how much better you perform, feel and look.

Coach Eddie Lomax knows there are many ways to workout at home. Even if your don’t have any equipment, you can use his Ultimate Gymless Workout to improve fitness, burn fat and build muscle. For more details, go to: http://www.ultimategymlessworkout.com