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9 Calorie-Burning Cardio Exercises For Anyone Who Hates Running

Because why run when you can not?

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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

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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

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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

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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

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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

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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

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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.

8. Plank jacks

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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.

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

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