10 Cardio Drills with One Cone that will Make You Sweat

One cone. That’s it! For these exercises, all you need is one cone. I’m inspired to share this collection of simple and challenging cardio moves to help you keep your workout routine fun. At the bottom of this post you can read tips to help you use these drills for your own cardio routine. Enjoy the video below!


Maintaining a consistent cardio routine is an important part of health and fitness. Benefits from doing these cardio drills include:

  • ✔ Strengthen your heart and lung muscles
  • ✔ Burns calories
  • ✔ Boosts metabolism
  • ✔ Releases endorphins
  • ✔ Helps you sleep better
  • ✔ Reduces muscle and joint stiffness
  • ✔ Helps prevent high blood pressure, heart disease and diabetes.


Individuals who are looking to improve cardio, and athletes that are looking to improve footwork would benefit from performing drills with one cone. Choose exercises from this collection that suit your fitness level.

Ready for the drills? Here we go!


1. Lateral Shuffle Tap

Shuffle side to side and tap the cone as you move across. Start at a comfortable pace and increase speed as you go. Keep your knees and hips bent throughout.

2. Box Step

Move around the cone in a square formation one step at a time. Keep your body facing the same direction at all times. Start at a comfortable pace and increase speed and the length of your steps as you go.

3. Toe Taps

Bounce off each foot and tap the cone as light as possible with your other foot. Stay on your toes and in one spot. Increase your speed as you gain more comfort.

4. Lateral Step Over

Step sideways over the cone and back the other way. Keep your shoulders over your feet. Gain speed with practice.

5. Shuffle Around

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Face one direction and shuffle around the cone then reverse direction. Use as many small, quick steps as you can.

6. Sagittal Step Over

Step over the cone forward and backward. Alternate your stepping foot each time. Lengthen your stride and increase your speed as you go.

7. Speed Skater

Speed skaters require balance and strength. Leap across/over the cone sideways in each direction. Increase your speed with practice.

8. Crossover Step

Step with your outer foot over/across the cone and back the other way with the oppositie foot. Keep your shoulder from turning as you step. Increase speed with practice.

9. Lunge Lateral Shuffle

Lunge on one side of the cone then shuffle laterally and lunge on the other side of the cone. Repeat and increase speed with practice. Keep your torso upright throughout.

10. Lateral Hop Over to Push up

Hop sideways over the cone then drop into a push up (or plank position). Repeat on both sides for your desired amount of reps. Land softly.


“How long should I do these drills for?” is a common question. The answer: until you get tired. Everyone will be at their own level. Here are a few tips that will help you along the way.

Choose 5 drills that are suitable for your fitness level. Do 10 reps of each exercise. Do as many rounds as you like.

During the Workout:

  1. Play a song and follow the tempo to the beat with your feet.
  2. Use a stopwatch or countdown clock
  3. Increase and decrease the intensity.
  4. Set a workout goal with sets, reps or time.
  5. Practice good form
  6. Have fun!

If you need assistance structuring your workouts Contact Me

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