You want to do cardio exercise but are hit by a dilemma. Because don’t like running, cycling or using elliptical. No problem, here we will present cardio exercise for those who don’t like to run.
With so many choices of cardio movements. Those of you who choose not to run won’t have many problems finding replacement cardio training. All you need to do is open to try out some new exercises.
We have collected 15 alternative cardio exercises that you can mix without having to bother tightening the shoelaces.
1. Up and down stairs
Whether it’s in a park, office, or apartment building, we’re pretty sure there are stairs near you. Stairs are a great way to exercise the heart and lungs. You can climb fast, jump (squeeze one step), or sideways (lateral high knee). Do 3 reps up and down stairs to complete 1 set.
“When done correctly, going up and down stairs can provide cardio training challenging and strengthening the muscles of the lower body”. That according to Jessica Matthews, MS, spokesperson for the American Council on Exercise, was launched from Prevention. Tip: Make sure not to rest on the handrails when going up and down the stairs. This will help ease the weight of your feet, reduce the effects of this simple cardio.
Jumping is a good way to sweat profusely from cardio exercise. Without having to run around jogging tracks in city parks that are always crowded users. Replace the classic rope jump movement with cross jack, which requires you to alternate arms and legs while jumping. Here’s the guide:
- Stand with feet shoulder width apart. Then spread both hands to the side of the body with the palm facing down.
- Throw the body up while crossing your right hand above the left hand. Then the right foot in front of the left foot. Jump to return to the starting position. Jump again with the opposite hand and foot position. (now the left hand crosses over the right hand; the left leg crosses in front of the right foot). This counts as 1 set.
- Continue to do side turns and repeat as many as 25 sets.
- Be sure to keep your jumping speed and don’t allow too long breaks between jumps.
Easier alternatives: small jumps (no need to jump higher than 5 cm) with fixed toes. And pushing the body up with your heels, just like you’re doing a leap.
Burpees really make your heart run fast. Check out this brief tutorial:
- Stand with your feet shoulder width apart and spread your arms up with your palm facing forward.
- Throw your body up as high as you can while breathing.
- Landed in a controlled manner, change the position to half squatting curled up (arms stretched straight to support the ground).
- Push your foot straight back; now plank body position.
- Do one push-up, keep your elbows close to your body for triceps.
- Return your legs to the front, now position again half squat and prepare yourself to jump.
- Continue to repeat the cycle until you complete 10-20 reps of the burpees.
4. Circle Hop Squat
- Stand wide distance feet with fingers slightly to the outside of the body.
- By puffing out the chest. Lower your upper body position to squat and touch the ground with your arms outstretched.
- Press the body down to get ready to jump up, spin left 180 degrees while in the air. At the same time, swing your hands above your body from right to left. Landing slowly in a squatting position, both hands straight back on the ground.
- Repeat jump by changing the hand swing position (now from left to right). Continue to do squats changing sides, 2-3 sets with 10 reps per set.
Do it several times round the pool with your style as usual. Swimming is a sport that involves the movement of the whole body with countless benefits. Including breathing exercises that are more efficient (optimizing lung capacity), increasing muscle strength and flexibility. To increase bone density.
Or, modify the level of difficulty by jogging in the water. Aqua jogging is an amazing heart and lung exercise without having to harm the muscles and joints of the body. So as to provide the same cardio benefits without the risk of the same injury from running on land.
Standing with feet open wide hip and knees slightly bend. Jump right with your right foot, landing lightly on the heels of your right foot. Then swing your left leg behind your right foot. Do not focus on the left foot if you can do it. Quickly jump left with left foot, allowing the right foot to “drag” to the back of the left foot. Keep side turns for 30 to 60 seconds.
7. Mountain Climber Twist
Starting from the high plank position (legs stretched straight on the ground, hands resting also stretched straight). Then while tightening the abdominal muscles. Bend your left knee and cross it to the right in the body towards your right elbow. Then change position, cross your right knee to the left in the body.
Take turns as soon as possible without lifting your hips, for 30 to 60 seconds. Tips for your convenience: “Line up” your knees to the front of the chest rather than crossing them.
8. Long Jump With Jog Back
Stand with feet hip-width apart and knees slightly bent. Swing your arms back and bend a little deeper. Then swing your arms forward while jumping as far as possible with both feet, landing softly on your heels. Now, jogging back as fast as possible to the starting position and repeat. Continue to do it for 30 to 60 seconds.
9. Jumping Lunges
With your chest and chin raised and your abdominal muscles tight, take a big step forward with your right foot. Immerse the upper body straight down so that your right front knee is right on the top of your shoes. Then your left knee “floats” in the air facing toward the floor. Now the position of each knee is bent 90 degrees.
Now jump, change legs in the middle of a jump. So it landed with your left foot in front of your right foot. Then immediately immerse the lower body back into the initial lunge position. Continue to do it for 30 to 60 seconds.
Stand with feet hip-width apart and tight abdominal muscles. Bend down from the waist, and move hands forward. Keep your feet straight. When you arrive at a high plank position, quickly crawl your feet back toward your feet and stand up. Continue to do it for 30 to 60 seconds.
Increase the intensity by doing push-up while in the plank position.
11. Plank-to-Knee Tap
From the high plank position while tightening the abdominal muscles. Lower your back and lift your hips up while raising your right hand to touch the left leg shin. (or left ankle, if you are very flexible). Return to the initial high plank position and repeat for the left hand to touch the right leg shin. Continue to take turns as quickly as possible while still maintaining the perfect plank position, for 30-60 seconds.
12. Runner skip
With your chest and chin raised and your abdominal muscles tight, take a big step forward with your right foot. Immerse the upper body straight down so that your right front knee is right on the top of your shoes. (forming 90 degrees). And stretch your left knee back “floating” in the air almost touching the floor.
Position your fingers to touch the floor for balance. In one smooth motion, lift your left leg forward. While you are resting on your right foot, lift your left leg up and towards your chest. Then jump on the right foot. Landing with your right foot and immediately launch your left leg back to return to the starting position. Repeat one side for 30 seconds, then replace the foot position and complete the remaining 30 seconds.
13. Fast Feet Shuffle
Open your legs wider than your hips, bend your knees slightly, push your hips back, and tighten your abdominal muscles. Drag the foot to the right in 4 steps, then drag it back in the opposite direction. Keep your body low and move your feet as fast as possible to get the most out of this exercise.
14. Tuck Jump
Stand with knees slightly bent and jump up. Bring your knees to your chest and stretch your arms straight in front of your chest. Lower your arms while you land lightly on the floor. Continue to do it for 30 to 60 seconds.
15. Step up
You need a chair or bench that is crowed before starting this movement. Place your right foot on the bench and, using the buttocks muscles. Push your body up so that your feet are straight and your left foot is lifted from the ground. Slowly lower the body while allowing the left leg to move along the ground and then the right foot. Repeat, focusing on using only the right buttock muscle (don’t push up with the left foot). Continue to do it for 30 to 60 seconds.
Here’s how to start your own cardio training
- Choose 4-5 exercises from the list of choices above.
- Perform the first exercise for 1-2 minutes in low intensity. Then rest 30 seconds, and change to the next exercise.
- For each medium intensity exercise, increase the intensity of your exercise for the next exercise. Change from low to higher intensity for each set of exercises.
- When you complete a series of 4-5 exercises of your choice, this is called a round. Repeat from the beginning for a total of 3-5 rounds to complete one cycle by resting 1 minute between rounds. Except swimming. You can do one cardio cycle which only consists of swimming several times without having to change to another exercise.
This intense exercise is effective in burning up to 700 calories for one cycle. What’s more, you can do all of these exercises anytime and anywhere.
Good luck and hopefully useful.