How to Build Cardio Without the Need to Run

Ben Emanuel II

Running is a straightforward approach to fitness. It can be done by almost everyone especially for those who want to start to live a healthier life and build their cardio. But, A lot of people ask what’s the best approach to cardio if you can’t run?

Running is a straightforward approach to fitness. It can be done by almost everyone especially for those who want to start to live a healthier life and build their cardio. However, let's admit that there are a lot of reasons why you can't run. Perhaps, the weather isn't conducive for running, or maybe because you have an injured knee or you have a case of plantar fasciitis that prevents you from running effectively. A lot of people ask what’s the best approach to cardio if you can’t run?

Jump Rope

Jump rope is a great way to improve your cardio without the need to go out and run. It's a low impact exercise that virtually everyone can do. A 10-minute jump rope routine every day can be just as good as a 30-minute jog according to studies.

However, before you get started, this exercise requires a bit of coordination between your feet and your hands.

If you find the rope hitting your toes when you hop, you can do things slow first until your body is used to the motion of skipping the rope. And once you’ve mastered it, you can focus on training each leg by hopping on one leg.

Jump rope not only builds cardio but it also helps build large calves. You get to see a lot of boxers do this because large calves can help in generating explosive movement.

Boxing Class

You don't need to be a fighter to be able to enjoy boxing. Boxing is a great workout that involves both the lower and upper body. One of the biggest misconceptions is that you need to have strong arms to be able to throw strong punches. In reality, boxers generate force by using their entire body. They plant their feet and pivot to generate strong punches from the ground up.

If you are doing a boxing class, it is a good idea to get a trainer who can guide you on how to throw a proper jab, hook, cross, and uppercut. You will also know the basic defense and how to create angles to be able to land punches. But if you are in the mood to do a solo workout, shadow boxing can be done at the comfort of your home. You can practice your form and burn a good amount of calories in the process.

Kettlebell Exercises

The kettlebell is a good way to build strength and cardio. It has been designed specifically for Soviet athletes to be able to excel in the Olympics. Today, it has been used by a great number of people to be able to stay fit in the comfort of their homes.

A basic kettlebell exercise is the kettlebell swing. Swings can help improve your glutes, core, and even your arms. Apart from swings, you can also do Olympic style lifts such as cleans and snatches. These moves require coordination and could easily build your cardio as you tone different muscle groups in the process.

Burpees

The burpee is a near-perfect cardio workout simply because you don’t need a lot of space to be able to do it. The burpee is a combination of different movements. It involves sprawling in a pushup position and doing a vertical jump in the air.

It is also said that burpees can burn 50% more fat than your moderate physical activity. A 155-pound person can burn around 12.5 calories by doing burpees for 20 minutes. But of course, you can burn more depending on how intense you plan on doing the workout. Burpees can be done along with other HIIT workouts. Not only does it give you the chance to build your cardio, but it can also even promote living a longer life.

Cycling

Compared to running, cycling can be more interesting to some people simply because you can travel faster from point A to point B. And with all the modern advances in designing bikes, you now have gear options to help ease the process of pedaling difficult terrains. You can even use it as an alternative mode of transportation whether when you are going to work or buying a few things in the grocery.

Swimming

Swimming is another popular low-impact activity that can help build up your cardio without the need to sweat. You can do a couple of laps and burn a good amount of calories in the process. And because of the water’s ability to bring your core temperature down, it doesn’t feel tiring. This can be a trick why those individuals who swim regularly tend to last longer in the water than other cardio workouts.

Final Thoughts

Though running is a good way to build your cardio, some people feel that it hurts their knees or even cause hip problems. The good news is that there are many ways how you can build your cardio other than just running. Switch up your cardio routine in case you feel that running isn’t for you.

Do you like any of the cardio suggestions that we’ve mentioned? Let us know what you think in the comment section below.