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Cycling, rowing, and step aerobics
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- Alternatives to Running – Low-impact exercises such as cycling, rowing, and step aerobics offer cardiovascular fitness benefits similar to running, but with less strain on the joints. Regular cardio training can help improve heart health, reduce blood pressure, regulate blood sugar levels and asthma symptoms, reduce chronic pain, and aid sleep.
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- Walking. Walking is certainly one of the simplest forms of aerobic exercise, but depending on your level of fitness, it can be difficult to get a vigorous cardio workout through walking, and even the most intense walking workouts rarely match the cardio intensity of running.
- Cycling. Cycling can take on many forms, from mountain biking and outdoor cycling to spinning and stationary bike workouts indoors. No matter how you pedal, cycling is a fantastic low-impact cardio exercise to add to your list of alternatives to running.
- Swimming. Swimming can be as difficult as it is restorative. For the best cardio workout, be sure to push the pace with your laps while maintaining good form.
- Aqua Jogging. Deepwater running or aqua jogging is one of the top go-to non-impact cross-training activities for injured runners. You can replicate the running motion more closely than most other forms of cardio without the pounding and impact stress of real running.
Mar 29, 2024 · Running Vs. Alternative Cardio Exercises. Running is one of the most recognizable forms of aerobic exercise, often popping up as the go-to choice in many programs.
Feb 7, 2024 · Low-impact exercises such as cycling, rowing, and step aerobics offer cardiovascular fitness benefits similar to running, but with less strain on the joints. Regular cardio training can help improve heart health, reduce blood pressure, regulate blood sugar levels and asthma symptoms, reduce chronic pain, and aid sleep.
- Overview
- Non-machine cardio
- Machine cardio
Running is a simple, effective form of cardiovascular exercise that offers a range of benefits, from strengthening your joints to improving your mood.
But even proponents will admit that running is tough. It takes a moderate level of fitness to run for more than a few minutes. It can be rough on the body, particularly for those with foot, ankle, or knee conditions. Running can also be a bit of a mental drag, especially if you run in the same places frequently.
Luckily, running is just one of the dozens of methods available for those seeking a great cardio workout. While jogging is popular and widespread, there are many ways to get your heart pumping and your blood flowing without pounding on your joints and limbs.
We’ve divided this list of non-running cardio activity into two sections. Movements on the first list require only your body weight and a single piece of equipment. Movements on the second list require some specialized machines.
1. Jump rope
Jumping rope is easy and low impact. You can do it anywhere with enough space to swing the rope. It’s also highly efficient: Research indicates 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. Boxing 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. 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.
3. Calisthenics
Calisthenics are bodyweight movements with little equipment that help you get stronger and improve cardiovascular fitness. You can do a quick calisthenics routine anywhere, from the office to your living room. You can also easily scale the amount of work you do to fit an allotted window for working out. Tips: •For a wider variety of moves, look for an outdoor park or gym that has calisthenic equipment, like parallel bars and rings. •If you’re planning a full workout, include both upper- and lower-body-focused moves for well-rounded muscle improvements.
6. 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. 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.
7. Rowing machine
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. 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.
8. VersaClimber (advanced)
A bit of a late bloomer, the VersaClimber is a high-intensity climbing machine that’s been around since 1981 but only recently found mainstream prominence. They’re still not in every gym, but VersaClimber studios are popping up in major cities like Los Angeles and Miami. If you’re up for a challenge and have access to one, there are few tougher machines to exercise with. Tips: •Use a mix of long and short strokes to vary the intensity of your climb. •Keeping a smooth, steady pace is more important than going fast.
- Walking. Walking is an excellent low-impact alternative to running. It’s pretty much the same mechanism, and of course, you don’t need anything but a good pair of shoes and some space to walk.
- Jumping Rope. Jumping rope isn’t just for kids! Do it right, and you’ll work up a serious sweat, give your cardiovascular system a heavy workout, and build an impressive set of calves as well.
- Rowing. If you can access a rowing machine, rowing is a fantastic workout. It helps both to lose weight and build muscle up the posterior chain, so you’ll get both a muscular and a cardio workout.
- Cycling. Cycling is a superb low-impact cardio option. Your options are varied, as you can cycle on the road, on a mountain bike, or use a stationary bike.
Jan 3, 2022 · The best cardio alternatives to running in the gym include spinning, rowing, elliptical training, step aerobics, and swimming (or water running with an aqua belt). Then, walking, jump rope, dancing, biking, and hiking are the best home training cardio workouts instead of running.
Jul 21, 2023 · If you have a decked out home gym or access to a commercial facility equipped with cardio machines, here are some great options for aerobic exercise to replace running. Cycle Indoors or Outdoors. Cycling on a stationary bike can be beneficial for the lower body, and it can burn a substantial amount of calories if you’re giving sufficient effort.
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