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Cardio · Body Weight
Air Punches March
Air Punches March is a beginner compound cardio exercise that works the cardiovascular system (cardio), with the hamstrings, glutes and chest assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Quadriceps · quadriceps femoris
- Hip Flexors · iliopsoas
- Shoulders · deltoids
Secondary muscles
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
- Glutes · gluteus maximus, gluteus mideus
- Chest · pectoralis major
How to do Air Punches March
- Stand tall with your back straight and feet shoulder-width apart.
- Make fists of your hands, fold one arm at your side and extend the other arm overhead.
- Raise one of your thighs while bending your knee, and lower your arm while extending the other arm overhead.
- Return to the initial position and repeat by raising your other thigh.
Form tips
- Keep your core engaged to maintain balance and stability throughout the exercise.
- Perform the movements with controlled, deliberate motions to maximize muscle engagement and prevent injury.
- Breathe steadily, exhaling as you punch upwards and inhaling as you bring your arm back.
Air Punches March alternatives
More cardiovascular system exercises
Air Punches March FAQ
What muscles does Air Punches March work?
Air Punches March mainly works the cardiovascular system in the cardio (quadriceps femoris, iliopsoas and deltoids). The hamstrings, glutes and chest work as secondary muscles.
What equipment do you need for Air Punches March?
None. Air Punches March is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Air Punches March should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Air Punches March good for beginners?
Yes. Air Punches March is rated beginner, so it's a sound choice while you learn to train the cardiovascular system.
How many calories does Air Punches March burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Air Punches March?
Other exercises for the cardiovascular system include Assault Airbike Normal Speed, Gym Elliptical Machine Sprint Speed, Dumbell Burpee and Assault Airbike Sprint Speed.
For developers
Use Air Punches March in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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