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    9 Calorie-Burning Cardio Exercises For Anyone Who Hates Running

    Because why run when you can not?

    by ,
    Jon Premosch / Andrew Richard / BuzzFeed

    So, you want to do a cardio workout but you don't want to go running.

    NBC / Via aol.com

    Or biking. Or rowing. Or elliptical-ing.

    Fair enough.

    We asked Lauren Williams, fitness instructor and head coach at Tone House, how to get in a cardio workout without resorting to running, or even going to the gym. She came up with nine great bodyweight moves to mix-and-match for a running-free routine.

    Here's how to make your own cardio workout from the following moves:

    1. Choose 4-5 exercises from the list.

    2. Do the first exercise for 45 seconds, then rest for 15 seconds, then move to the next one.

    3. Once you've gotten through 4-5 exercises, that's one round. Complete the circuit for 3-5 rounds total, resting a minute between rounds.

    Here's one example to get you started:

    Do 3-5 rounds of this circuit:

    A. Squat jumps: 45 sec.

    Rest: 15 sec.

    B. Modified burpees: 45 sec.

    Rest: 15 sec.

    C. Mountain climber crossovers: 45 sec.

    Rest: 15 sec.

    D. Alternating toe touches: 45 sec.

    Rest: 15 sec.

    READY?! Here are the calorie-burning moves:

    1. Squat jumps

    Jon Premosch / BuzzFeed

    DO

    • Start with your feet shoulder-width apart.

    • Keep your core engaged as you jump explosively out of the squat.

    • Land softly in a standing position, with slightly bent knees.

    DON'T

    • Let your knees cave in when you squat.

    • Jump so high or explosively that you can’t control your landing.

    2. Mountain climber crossovers

    Jon Premosch / BuzzFeed

    DO

    • Place your arms under your shoulders.

    • Extend your arms fully.

    • Keep your neck neutral and your hips in line with your shoulders.

    • Bring your knee as close to your opposite elbow as possible.

    • Alternate sides for each rep.

    DON'T

    • Let your hips rise or sag.

    3. Lunge with knee drive

    Jon Premosch / BuzzFeed

    DO

    • Keep your planted knee at 90 degrees.

    • Maintain a vertical torso.

    • Use your arms to help with balance.

    • Bring your knee to hip height.

    • Keep your weight evenly distributed between your front and back foot.

    • Alternate sides for each rep.

    DON'T

    • Don’t let your front knee travel past your toes.

    • Lunge deeper than your flexibility allows.

    4. Modified burpee

    Jon Premosch / BuzzFeed

    DO

    • Keep your shoulders over your hands when in the plank position.

    • Land softly when you jump your feet in and out.

    • Maintain a neutral neck and keep your shoulders in line with your hips when in the plank position.

    DON'T

    • Let your hips sag or rise.

    • Jump your feet in or out if it’s too challenging; step forward and backward instead.

    5. Alternating toe touches

    Jon Premosch / BuzzFeed

    DO

    • Lift your upper back off the ground as you reach.

    • Use your core to pull yourself up.

    • Maintain a neutral spine at all times.

    • Alternate sides for each rep.

    DON'T

    • Strain your neck forward as you reach.

    • Shift your weight too much side to side.

    6. Skaters

    Jon Premosch / BuzzFeed

    DO

    • Use your arms dynamically for power and balance.

    • Land softy and with control.

    DON’T

    • Jump so far you can't control your landing or maintain your balance.

    7. Traveling high knees

    Jon Premosch / BuzzFeed

    DO

    • Focus on driving your knees up to hip height.

    • Use your arms for power.

    DON'T

    • Take big steps.

    8. Plank jacks

    Jon Premosch / BuzzFeed

    DO
    • 
    Maintain a neutral neck and keep your hips in line with your shoulders.

    • Place your hands under your shoulders.

    DON’T

    • Let your hips rise.

    • Jack so wide your hips sag.

    9. Star jumps

    Jon Premosch / BuzzFeed

    DO

    • Spread your arms as much as you can while maintaining control.

    • Land softly and with control.

    DON'T

    • Let your limbs go asymmetrical.

    • Squat lower than your flexibility allows.

    • Jump so high that you can’t land with control.

    Have fun not running!

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    Get this t-shirt for $16.99 at Etsy.

    Special thanks to fitness expert Albert Matheny of Soho Strength Lab and Promix Nutrition for directing this photoshoot.

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