29 Mar 2016

40 Cardio Workouts for Those Who Despise Running

Running can be hard, and it is a total mind game. Convincing yourself you can keep going is tough, if you find yourself being one of those people who just can’t seem to take on running but crave a good cardio workout than this is for you. We have put together a list of 40 workouts that will get your heart beating and sweat dripping. You don’t need to run to get in a solid cardio workout. Follow along as we go through our best cardio workouts.

1. Stairs

Walk up stairs in a building or stair stepper in a gym and try going for as long as you can. Turn sideways and lead with each leg for a better tone.

2. Burpees

Start in a crouch, then push your legs out like a plank and bring your legs back in and jump up. Do 10 reps, 3x.

3. Mountain climbers

Place your hands on the floor with your feet out, while holding your body in place alternate bringing your legs forward in a running motion. Do 40 reps, 4x.

4. Jumping jacks

Jump while raising your arms above your head and separating your legs apart. Do these for 2 minutes straight.

5. Squat jumps

Bend your knees to a 90-degree angle, push up and lift your feet off the ground. Do 10 reps, 6x.


6. Step ups

Using a bench or raised surface step up with one foot and lower yourself back down to the ground. Do 15 reps each leg, 3x.

7. Dancing

Dance however long you can, try classes at the gym or this killer 30 minute workout from Popsugar Fitness

8. Hike

Pick a trail and tackle it, go for miles make it fun. Find a hike with great views, making the climb and effort that much more worth it.

9. Bicycle

Go for as many miles as you can, or use stationary bike and try using these speed intervals.

10. Row

1 min row, 1 min rest, 2 min row, 2 min rest, 3 min row, 3 min rest, 4 min row, 4 min rest. Repeat.

Lateral Bunny Hop and Skipping

11. Elliptical

Try an hour, if that is too long shoot for 30 minutes. Try turning on the resistance for a better toning workout.

12. Swim

Run in the water for one hour

Swim laps

13. Intervals

Sprint for 45 seconds, walk for 30, Repeat 10x. This can be done on a treadmill or outside. For more treadmill workouts try these intervals and speeds.

14. Circuit workouts

Follow this simple circuit workout to get some major calorie burn. 

15. Short runs

Go for a mile or half mile at a comfortable pace, this will allow you to grow into liking running and going longer.

16. Lunges

Lead with one foot, step out and lower your body then push back up. Switch legs and do the same. 10 each leg, 3x. Try with weights.

Lunges, Reverse Lunges, Squat Press

17. Jumping lunges

Do the same as listed above, but this time jump up and switch legs. Do 30 reps each leg.

18. Commandos

Go into a plank position on your elbows; go up onto your hands in a pushup position one arm at a time then back down to your elbows. That is one rep. Do 25 reps, 3x.

19. Fast walk

Walk on a treadmill at different speeds for 30 minutes.

20. High knees

Run in place lifting your knees to your hips. Do these for 1 min, 3x.

21. Butt kicks

Run in place list time kicking your feet back to your butt. Do these for 1 min, 3x.

22. Line jumps

Find a line or use an imaginary one, jump back and forth in a forward and backward motion. Do these for 30 seconds, 3x.

Glide Side Lunges and Line Jumps

23. Sports

Try things like footy, volleyball on the beach, or backyard cricket.

24. Side lunges

Standing, step out to one side with one leg, bend your knee and push back up into standing position, switch legs and do 15 reps each leg, 3x.

25. Squats

Stand with your feet should width apart and bend your knees to a 90-degree angle. Do 20 reps, 3x. Try with weights and do 10 reps, 3x.

26. Boxing

Try this killer boxing workout that will get you burning tons of calories.

27. Kickboxing

Try this 400 calorie-burn kickboxing workout to get you feeling fit and strong. Another option for this is to look out for workout classes that focus on kickboxing at your local gym.

28. Lateral bunny hop

Standing, jump back and forth in a lateral motion for 2-3 minutes. Try pushing yourself and complete more than one set.

29. Run in place

Although this involves a little bit of running it is simple enough that it won't seem like a dreaded workout. It will also get you working into liking running and getting stronger at it.

Change up your speeds and try sprinting in place. Another approach you can try is slowing down and speeding back up as a different form of interval running. Go for 2-3 minutes.

30. Wall sit

Find a wall, and lean against it, bend your knees like you are sitting in a chair at a 90-degree angle and hold yourself there for 1 minute, do 2 sets.

Step Ups Wall Sit Tuck Jumps

31. Push ups

While on the floor in a plank position on your hands, lower yourself, bending at the elbows and lift yourself back up. Do 15 reps, 2x

32. Ab circuit

Try this ab circuit to get your abs burning. 

33. Squat press with weight

As described before, stand with your feet shoulder width apart and bend your knees at a 90-degree angle, however on these when you push up raise your arms above your head while holding dumbbells, kettle bells, or medicine ball. Try 15 reps, 3x.

34. Reverse lunges

Similar to forward lunges and side lunges except you are stepping backwards. Lead back with one leg and lower yourself so your knee is just above the ground. Push back up and switch legs. Go for 10 reps each leg, 3x.

35. Tuck jumps

Stand with your hands out and palms facing the floor, drive your knees up trying to get them as close as possible to touching your knees. Do 10 reps, 3x.

36. X jumps

Stand with your feet apart, with opposite hand to opposite leg bend down reaching towards your toes, then jump up and do the opposite hand and leg. Repeat doing 20 reps, 2x.

37. Sumo squats

With your legs further apart than regular squats, point your feet outwards and lower your butt lower than regular squats. Do 20 reps, 3x or add weights for a stronger workout with less reps.

38. Bench hops

Grab a bench or raised surface with your hands, now swing your body over and back while keeping your hands on the bench. Do 10 reps each side, 3x.

39. Snap jumps

On the ground, put yourself in pushup position, pull your legs forward and then bring them back out quickly. Do 20 reps, 2x.

Snap Jumps

40. Skipping

Using a jump rope, jump up and down quickly for 3 minutes, 2x.

If you have a favourite cardio workout that isn't on the list above and isn't running, please share it in the comments below!

Speak soon,

Team onsport.com.au