Skip to content
Weight Loss Made Practical » Exercise » 7 Effective Bosu Ball Cardio Exercises

7 Effective Bosu Ball Cardio Exercises

Many of the most popular Bosu Ball ball exercises focus on muscle endurance and strength. Luckily there are also a few cardio options.

You can describe the Bosu Ball as the top of a stability ball attached to a flat surface. You can use this piece of fitness equipment in a variety of Bosu Ball exercises to train many fitness components including cardiovascular health.

By improving the strength of your lungs and heart daily tasks get easier, you reduce your risk of a variety of cardiovascular-related conditions, and receive other benefits.

1. Toe taps

To do this first cardio exercise and all the other options you obviously need a good Bosu Ball. For the first movement you put the Bosu with the flat side on the ground and stand upright in front of it.

After that, you tap one foot on the Bosu Ball, return it to starting position, and do the same with the other foot.

Once you get used to the movement you can already move the second foot while the first foot is in the air. To do this you will have to do small jumps in between each toe tap.

Bosu Ball toes taps are relatively easy when it comes to balance and muscle strength but you can make it an intense cardiovascular exercise by really picking up the pace.

How to do Bosu Ball toe taps

2. Step-up knee drives

To do a Bosu Ball step-up knee drive take the following steps:

  1. Put the Bosu Ball with the flat part on the ground. Stand upright in front of the ball facing toward it.
  2. Raise one foot and put it on the center of the Bosu Ball.
  3. Raise your body by exerting pressure with the leg of the foot that is on the Bosu Ball. Make sure the upper leg is doing most, preferably all, of the lifting.
  4. Lift the leg in the air all the way until your upper leg is horizontal or as far as comfortable.
  5. Lower the leg in the air back to the ground and step down with the foot that is on the Bosu Ball.
  6. Repeat the same movement with the other foot first.

Bosu Ball step-ups are usually done in a slower way that focuses more on muscle strength and endurance. By skipping a step and adding a knee drive you can really pick up the pace to challenge your cardiovascular system.

Keep in mind that step-up knee drives can be relatively challenging when it comes to balance, coordination, and ankle strength. If needed, you can start with beginner Bosu Ball exercises to train these fitness areas.

How to do a Bosu step-up knee drive

3. Plank jacks

To do a Bosu Ball plank jack take the following steps:

  1. Put the Bosu Ball with the round part on the ground and sit in front of it on your knees with your hands on the sides of the flat surface.
  2. Move your feet back until your body is in a straight line from your head to your heels. This means that your knees will be off the ground and that you are resting on your hands and feet. Keep your shoulders above your hands.
  3. Make a little outward jump with your feet. Keep your body as straight as possible throughout the exercise. Try to avoid lowering your hips too much, especially when landing.
  4. Jump back in the position of step 2.
  5. Keep jumping in and out for a certain amount of repetitions or time.

For most people plank jacks are mostly a cardiovascular exercise that works their core, inner thighs, and outer thighs to a certain extent. By adding a Bosu Ball you work your oblique muscles just a bit more.

How to do Bosu Ball plank jacks

4. Lateral shuffles

To do a Bosu Ball lateral shuffle take the following steps:

  1. Put the Bosu Ball on the ground with the flat side. Stand sideways right next to it.
  2. Put the foot closest to the ball on the center of the round part.
  3. Push yourself up and sideways towards the Bosu Ball. Both of your legs can power this movement but the top leg will typically do the most.
  4. While you are in the air, move the upper foot off the Bosu Ball and move it towards the ground on the other side. At the same time, move the foot that was previously on the ground to the center of the round part of the Bosu Ball.
  5. Land with the foot that goes on the Bosu Ball first, right after land with the other foot on the ground.
  6. Repeat from step 3 with the other foot and towards the other side.

Bosu Ball lateral shuffles may take an initial learning period before you can really take full advantage of the exercise.

Besides working on your cardio, lateral shuffles engage your inner thigh muscles, outer thigh muscles, and ankle muscles to some extent.

How to do a Bosu lateral shuffle

5. Mountain climbers

To do a Bosu Ball mountain climber take the following steps:

  1. Put the Bosu Ball with the round part on the ground and sit in front of it on your knees with your hands on the sides of the flat surface.
  2. Move your feet back until your body is in a straight line from your head to your heels. This means that your knees will be off the ground and that you are resting on your hands and feet. Keep your shoulders above your hands.
  3. Move the knee of one leg forward to your chest as far as you comfortably can. Keep your body straight from the heel of the stretched leg to your head throughout the movement.
  4. Return that leg to the position in step 2.
  5. Repeat the same movement with your other leg.

Bosu Ball mountain climbers are mostly a cardiovascular exercise but by using the Bosu Ball, you work your oblique muscles more. Additionally, you still work your hip flexors, abs, glutes, hamstrings, and quadriceps to some extent.

How to do a Bosu Ball mountain climber

6. High knees

To do Bosu Ball high knees take the following steps:

  1. Put the Bosu Ball with the flat part on the ground.
  2. Stand up straight on the top of the Bosu Ball with your arms folded at the elbows at more or less a 90-degree angle.
  3. Move up the thigh of one leg until it is about horizontal, keep the lower leg more or less pointing downward. At the same time move the arm of the opposite side forward slightly and the arm of the same side back slightly.
  4. Move the higher leg down and land on the front of your foot. At the same time move up the other leg similar to the previous leg. Swing your arms so that get in the same position as the previous step but with the opposite side forward.
  5. Alternate between the positions in step 2 and step 3.

By doing high knees on the Bosu Ball instead of the ground you focus slightly more on your ankle muscles and balance on top of your cardiovascular health.

One potential downside is that this could reduce the cardio workout potential of the exercise if you have to reposition regularly.

You can also just jog on the Bosu Ball without raising your knees too much as a beginner-friendly version of this exercise.

How to do Bosu high knees

7. Burpees

To do a Bosu Ball burpee take the following steps:

  1. Stand up straight with your feet slightly wider than shoulder width. Hold the Bosu Ball on the sides with the round part pointing away from you.
  2. Squat down, preferably with your hips as low as your knees, and place the Bosu Ball on the ground.
  3. Kick back your feet so that you stand in a plank position. Make sure you keep your back straight and your shoulders above your hands.
  4. Slowly fold your arms at your elbows until your face is close to the surface of the Bosu Ball. Your upper arms should be at an angle of about 45 degrees or less to your sides. Another way to put it is if someone is looking down at you from above your arms should make an arrow, not a T.
  5. Stretch your arms again until you are back in the position of step 3.
  6. Kick your feet forward so that you are back in the position of step 2.
  7. Push yourself up with the help of your legs at an intensity where you jump in the air. Make sure you keep your back straight.
  8. Land with your legs at least slightly stretched to absorb the shock of landing.

In simple terms, Bosu Ball burpees are a sequence of a squat, plank jump, pushup, and squat jump.

Something to keep in mind is that for resistance training beginners, certain parts of this exercise can be strength training instead of a cardiovascular workout.

For individuals more experienced with resistance training, burpees will be more of a Bosu Ball cardio exercise.

How to do a Bosu Ball burpee
nv-author-image

Matt Claes

Matt Claes founded Weight Loss Made Practical to help people get in shape and stay there after losing 37 pounds and learning the best of the best about weight loss, health, and longevity for over 4 years. Over these years he has become an expert in nutrition, exercise, and other physical health aspects.

[class^="wpforms-"]
[class^="wpforms-"]