Running is a simple, effective form of cardiovascular exercise that provides a range of benefits, from strengthening your joints to improving your mood. But many will admit that running is tough. It takes a moderate level of fitness to run even for only a few minutes. It can be tough on the body, particularly for those with feet, knee, and ankle issues.
Running is just one of the dozens of methods available for those seeking a cardio workout. While jogging is popular and widespread there are many ways to get your heart pumping and your blood moving without too much high impact on your joints. We’ve provided a list of cardio alternatives that can be fun. These have been divided into two sections. First list requires only your body weight and a single piece of equipment. Movements on the second list require some specialized machines.
Running is just one of the dozens of methods available for those seeking a cardio workout.
Non-running Cardio Options
1. Jump Rope
Jumping rope is easy and low impact. You can do it anywhere with enough space to swing the rope. Research has shown that a 10-minute daily rope-skipping program is just as effective as a 30-minute jogging regimen.
Tips: Keep your elbows in close and your core tight to maintain balance while jumping.
Once you’re comfortable, add variations like hopping from side to side or alternating your feet every swing.
2. Plank Jacks
Planking is a great way to build core strength and endurance. When you combine the traditional plank with any kind of motion, it ups the difficulty and increases your heart rate by recruiting more body parts. Popular variations include the army crawl, mountain climber, and plank jack.
Tips: While planking, always keep your back straight, and engage your glutes to maintain proper posture.
For an extra challenge, incorporate sliders, scooters, or towels to reduce friction under your feet and hands.
3. Machine cardio
Rowing is another great cardio workout that uses muscles in almost every part of your body, including your core, back, legs, and arms. Proper technique has a slight learning curve, but rowing at high intensity will elevate your heart rate, giving you an efficient, well-balanced workout. Discover a more in-depth breakdown of how to use a rowing machine so you can avoid mistakes.
Tips:
Most of the force on each stroke should be generated by your legs. Don’t hunch over your waist to use your arms.
Keep your back straight. Remember to bring your shoulders together at the top of the stroke.
4. Indoor cycling
You can find an indoor cycling class at almost any gym, but you don’t need a group for a great workout. By adjusting the resistance levels and incorporating standing to sitting motions, you can control the challenge and intensity of your ride. Moreover, indoor cycling provides a great cardio workout without the impact on the joints.
Tips:
For the most comfortable experience, adjust the seat height up to your hip bone.
Serious riders may want to use cycling shoes. They clip directly onto the bike’s pedals and provide a more balanced, efficient leg motion.
5. Shadowboxing or kickboxing
You don’t need to step into the ring or even leave your house to get a good boxing workout. By incorporating different types of kicks, punches, and shuffling motions, you can train your core and upper- and lower-body muscles while getting your heart pumping. Explore different kickboxing workout routines here.
Tips:
Use a combination of jabs, crosses, and kicks to create your own workout sequence, or follow along with an online video program.
For an extra challenge, try holding light dumbbells or using ankle weights to add resistance.
Incorporating engaging cardio exercises into your routine is a fantastic step towards a healthier lifestyle, catering to those who might not be fond of traditional running. Now that we’ve explored exciting alternatives, it’s essential to acknowledge that achieving overall well-being involves a holistic approach. Just as we’ve diversified our workouts, let’s extend that commitment to our nutritional choices. The journey to a healthier you doesn’t stop with exercise; maintaining a balanced and consistent diet is equally crucial. In our next exploration, we’ll delve into ‘How to Stay Consistent with Your Diet,’ offering valuable insights and practical tips to complement your newfound commitment to a fit and wholesome lifestyle.
