Most dancers lead extremely active lifestyles. Which is why we don’t often discuss alternative bodyweight cardio exercises to dance.
You see, many dancers struggle with cutting back their activity level to allow their bodies adequate rest and recovery time.
But that doesn’t mean that a reminder of alternative bodyweight cardio exercises isn’t in order. Because engaging in cardio that isn’t dance or career related can be incredibly freeing.
So, if you’re feeling like you want a break from class or need an outlet other than dance that gets your heart rate up, follow along.
Plyometrics
The first category of bodyweight cardio exercises is plyometrics. Plyometric exercises not only increase your heart rate but they help train you explosive power.
Plyometric exercises increase neuromuscular coordination by training the nervous system and making movements more automatic. This improves neural efficiency and increases neuromuscular performance. A.K.A makes moving easier and more efficient.
Using plyometrics as cardio not only helps with heart health and endurance, but it increases muscle power.
Unlike jogging on the treadmill, plyometrics have an anaerobic component to them.
This means that (just like when you lift weights) after you complete your plyometric exercises you’ll have a higher resting metabolic rate as your body uses energy to repair your muscles.
Vertical Jumps
Amber always says “If you want to jump higher, you have to actually practicing jumping higher.”
Vertical jumps are a great bodyweight cardio exercise that will not only get your heart rate up, but will help you get those jumps soaring to new heights!
Check out this video Amber dropped describing how to perform and get the most out of this exercise!
Skater Hops
When asked about bodyweight cardio exercises that would benefit our dance athletes the most, skater hops came to mind immediately.
Remember earlier when I told you that plyometric training helps train your neural pathways, making movement more efficient?
Think of all the times in dance when you are landing on one leg and need to stabilize (not sink into your hip). That is precisely what skater hops train your body for!
To perform the skater hop, Start by standing with your feet together.
Then, leap to the side onto one leg, then hop on the leg you landed on.
Use your landing from that hop to springboard you back into a leap onto the other leg.
Try to keep your chest up, letting your hips shift back as if you were sitting in a chair.
Check this form video if you’re feeling lost!
Squat Jumps
Squat jumps might seem basic. But I promise, a few AMRAP sets (as many reps as possible) of squat jumps for 30 seconds will have your heart racing…and your legs will be noodles the next day!
Like the other plyometric bodyweight cardio exercises in this group, squat jumps are a good way to amp up your heart rate and still get the strengthening benefits of bodyweight squats.
These might look similar to vertical jumps, and they are!
The main difference is, while vertical jumps emphasize using your upper body to thrust you upward, squat jumps try to stay as true to squat form as possible.
This means, you’ll perform a squat with good form. Then, from the base of your squat, jump as high as you can. As you land, try to maintain your chest and get into your full range of motion.
Unlike the vertical jump, your arms will throw downward as you jump up.
Power Skips
Power skips might be the most fun out of this list of bodyweight cardio exercises.
You know the power drive we sometimes tack on to the end of lunges or step ups? This is an entire skipping session made solely of those power drives!
The mechanic of performing these are the same as skipping, the only difference being form and intention.
Unlike the classic skip-to-my-lou, these power skips require you to drive your knee upward into the highest possible passe you can muster.
Use your lower abdominals to really drive that knee upward and give you as much airtime as possible.
Do these for timed intervals to train your power and vertical jumps!
Jump Rope/Pogo Hop
The last of our plyometric bodyweight cardio exercises is jump rope.
That’s right, Brooke Wyndham really was onto something with “Whipped into Shape.”
Practice sustained intervals of jumping rope to increase your cardiovascular endurance and muscular endurance.
Add jump rope into your cross training sessions and you’ll likely see your petite allegro coordination and endurance improve!
**Don’t have a jump rope? Try the pogo hop!**
Simply jump straight up and down letting the knees bend only enough to cushion your fall.
When in the air flex your feet as hard as possible, pulling your toes toward your shins.
Trust me, it’s way harder than it looks!
Non-Plyometric Bodyweight Cardio Exercises
Running
I know what you’re thinking.
“But I’ve always been told that dancers shouldn’t run!”
Well, let me be the one to tell you, this common belief is false. In fact, running can be quite beneficial for dancers.
Don’t believe me? We broke it all the science down, here for you.
Running, is a fantastic tool for increasing cardio endurance (if running long distances) and it’s a great tool for training power (when running short sprints).
The best part about running is you can do it pretty much anywhere as long as you have the appropriate footwear.
If you’re new to running, try this run walk workout! It’s the perfect way to dip your toes in to the running pond!
Walking
I know you’re rolling your eyes at me right now, and I get it!
Compared to the other exercises on this list, walking might feel a bit…wimpy (?) in comparison.
But in actuality, there are tons of benefits of walking for dancers.
Like I said earlier, a lot of dancers put excessive amounts of stress on their bodies and walking is one of the few bodyweight cardio exercises that actually promotes recovery.
Walking has been shown to decrease mortality rates and it boosts mental health. Sounds like a win win to me!
Swimming
Technically swimming is a bodyweight cardio exercise. However, you obviously can only do this one if you are near a pool or a swimmable body of water.
Like walking, swimming is a cardio exercise that also promotes recover in the muscles.
Swimming, however, can have a steeper learning curve.
If you’re a beginner at swimming for exercise, I recommend first using a kick-board.
Place the kick-board in your hands and extend your arms straight in front of you. Do a few laps just kicking to propel yourself.
While you do this, make sure your core is engaging, so you’re not arching into that lower back for support in the water.
Once you feel that your spine is fully supported, you can ditch the kick-board and go for as many laps as you can with good form.
That’s not all!
Obviously there are many alternative forms of cardio for dancers.
But these bodyweight cardio exercises ensure that you’ll be able to get your cardio in anytime, anywhere.
And as for the plyometrics, you don’t have to an entire plyometric workout to get the benefits!
For a challenge, mix in sets of plyometrics between lifting sets. This is called complex training and has been shown to be very beneficial for increasing power and vertical jump height.
So, which of these bodyweight cardio exercises will you add into your training? Might you try a few? Let us know if you do!
Want some more workout ideas? Here are a few freebies just for you: Workout Wednesday: The Floor Workout, Exceed Your Own Expectations: How to Use the Principle of Progression to Overcome Plateaus, The Pros and Cons of Creatine: Busting the Myths and Revealing the Facts
