February 16, 2026, 3:44 am | Read time: 2 minutes
Many enjoy weight training—but as soon as it’s time for the treadmill, motivation drops. No interest in separate cardio training! FITBOOK trainer Alina Bock reveals how to perform strength exercises so they also work as cardio, training the heart and metabolism simultaneously.
How to Turn Push-Ups into an Effective and Short Cardio Session
Although push-ups are primarily considered a strength exercise and cannot be classified as cardio training, elements can be incorporated to modify the push-up session to promote cardiovascular health and boost metabolism.
Push-Ups with HIIT Elements
We transform the push-up session into an effective and short cardio session by combining push-ups with other exercises that challenge the cardiovascular system. These can include:
- Mountain Climbers
- Squat Jumps
- Jumping Jacks
- Jump Rope
- High Knees
Combine the exercises by performing push-ups at a slow pace for 30 seconds, followed by one of the endurance exercises for the next 30 seconds. Repeat this sequence five times without a break to complete five minutes.
Burpee with Integrated Push-Up
The push-up can also be directly integrated into a HIIT exercise. This is the case with the burpee, where a jump is performed, followed by placing the hands on the ground, jumping the legs back, and then doing a push-up. To boost metabolism, perform burpees for 45 seconds, followed by a 15-second break. Repeat this combination four times in total.
Push-Up with Integrated Mountain Climber
Another exercise that can turn the push-up session into a HIIT session is the push-up with integrated mountain climber. First, perform the push-up, then in the plank position, quickly bring both knees toward the chest one after the other.
Perform this exercise for 45 seconds. Then take a 15-second break in the form of a plank on the palms. Repeat this exercise combination five times in total.
Conclusion–Easily Modify Strength Training into a Cardio Session
Fitness enthusiasts can modify their strength training with simple variations to stimulate metabolism and enhance cardiovascular health. This can increase calorie burn and improve endurance. However, a five-minute workout does not replace longer endurance sessions.