Alternative Cardio Workouts
Many people are looking for fun yet effective cardio workouts that don’t involve running. Whether you hate running, have a bum knee or it’s too cold to go for a jog, this article will equip you with some alternative cardio workouts besides running.
What Cardio Can I do to Replace Running?
If you hate running, or running hates you, here are some other fun cardio workouts you can try. These workouts will challenge your aerobic fitness, burn calories and reduce strain on your joints.
Cycling
Whether it’s outdoor cycling or stationary cycling at the gym, cycling is a great alternative cardio workout that is low impact and can be adjusted to different intensity levels. You can vary the resistance and speed to challenge yourself. Cycling primarily works your quad muscles, so make sure to add hamstring and glute exercises in the weight room to injury-proof your exercise routine.
Swimming
Swimming is a total body workout that can burn a significant number of calories. It is also gentle on the joints and provides resistance training for the muscles.
Keep in mind that swimming workouts are extremely challenging if your swimming technique isn’t perfect. You can alternate swimming, swimming with buoys or flippers and underwater jogging to make swimming workouts more achievable. Also consider investing in swim lessons if your strokes could use a tune up for better efficiency and cardio training in the water.
HIIT (High-Intensity Interval Training)
HIIT workouts involve short bursts of intense exercise followed by periods of rest or lower intensity exercise. This type of workout can be done with various exercises like burpees, jumping jacks, mountain climbers, or sprints, and can be a great way to elevate your heart rate and burn calories in a short amount of time.
Keep in mind though that HIIT might have a higher risk of injury than traditional cardio. Try to use low-skill, low impact exercises to make this workout mode safer.
Dance workouts
Dancing is a fun and effective way to get your heart rate up and burn calories. You can try different dance styles like Zumba, hip hop, or salsa, or follow along with dance workout videos online. Dance workouts also boost your coordination. Learning new choreography can also boost your brain power.
Plyometrics
Plyometric exercises involve explosive movements like jump squats, box jumps, or lunge jumps. These exercises can help improve power, speed, and cardiovascular fitness. Plyometric training is also great for your bones. These types of workouts can be higher impact, so proceed with caution if you have prior injuries. You can perform both upper body plyometrics and lower body plyometrics, but make sure you have a good strength base first.
Kickboxing
Kickboxing workouts combine punching, kicking, and other martial arts-inspired movements with cardio exercises. They can be a high-energy and engaging way to get your heart rate up.
Hiking
Going for a hike in nature not only provides a change of scenery but also offers an excellent cardiovascular workout as you navigate different terrains and inclines.
Rowing
Whether you have access to a rowing machine or can go rowing outdoors, rowing is a full-body workout that engages multiple muscle groups and provides a great cardiovascular challenge. Keep in mind, however, that rowing can cause a lot of lower back fatigue. Proceed with caution if you have back pain.
Jump rope
Jumping rope is a simple and inexpensive way to get a cardio workout. It can be done indoors or outdoors and can be adjusted to different intensities by varying your speed and incorporating different jump rope techniques.
Stair climbing
Climbing stairs is an effective cardiovascular workout that also strengthens the lower body. You can climb a set of stairs in your home, use a stair climber machine at the gym, or find a stadium with stairs to challenge yourself.
What cardio is equivalent to running one mile?
Different cardio exercises vary in intensity and calorie burn, so it can be difficult to find an exact equivalent to running one mile in terms of cardio activity. However, here are a few examples of cardio exercises that may provide a similar cardiovascular challenge and calorie burn as running one mile:
1. Cycling: Depending on your speed and intensity level, cycling for approximately 5-10 minutes can be equivalent to running one mile.
2. Swimming: Swimming continuously for around 10-15 minutes at a moderate intensity can provide a similar cardiovascular workout as running one mile.
3. Jumping rope: Jumping rope vigorously for about 10 minutes can provide a similar cardio challenge as running one mile.
4. HIIT workouts: A high-intensity interval training (HIIT) workout that includes exercises like burpees, mountain climbers, and high knees for around 15-20 minutes can be comparable to running one mile in terms of cardiovascular effort.
It’s important to note that these equivalents are estimates and can vary depending on individual factors such as weight, fitness level, and intensity of the activity. It’s always best to listen to your body and choose activities that you enjoy and can sustain consistently for overall fitness and cardiovascular health.
Final Thoughts
There are so many alternative cardio workouts besides running. Pick one you can stick to consistently and see your cardio fitness improve over time!
