Cardio workouts worth trying if you are not a runner

Guest blog post: Helen Bradford

Cardio workouts worth trying if you're not a runner

Some people love running, and by that I mean they love the feeling of an open road, fresh air and calorie burn. It's a great activity for keeping you physically and mentally fit. But let's face it, not everyone likes to run. Some people may have injuries that prevent them from going for a jog, others don't feel like leaving the comfort of their homes, and some people simply don't like to run.

No matter the case, you can still be physically active without having to run. Whether you're going to a gym or not, there's a wide variety of cardio workouts that don't require running and that will keep you perfectly shaped all year round. Take a look at these workout ideas to get you started.

1. Circuit training

If you want to break a sweat and burn calories of that hamburger you ate for lunch, but you claim that you have no time for a workout, whine no more. Circuit training is your perfect match as it only lasts 10 to 20 minutes, so “no time” excuse isn’t valid anymore. This type of training consists of strengthening exercises mixed with aerobic moves and little to no rest in between. It’s essential to master recovery and rest periods between the exercises that can be as short as 15 seconds.

Circuit training is one type of cardio workout because it raises your heart rate and keeps it on the same level throughout the whole training cycle. This training includes a lot of body-weight exercises which have a high fat-burning potential. Bicycle sit-ups, squats, plank leg lifts, and burpees are all part of the circuit training. It’s important to do them properly to prevent injury. We could agree that burpees are the hardest of them all, so learn how to do burpees properly.

2. Swimming

Swimming is great for your health and posture. It doesn’t have to be summer to go for a swim. There are indoor pools almost everywhere now. Swimming is usually overlooked by so many people because they forget that it is, in fact, cardio. Cold pool water helps you keep your temperature normal which means that you can swim longer without getting tired. It is advised to alternate between slow laps and sprint laps to raise your heart rate.

Swimming is also beneficial if you have weak joints, as it doesn’t lay too much stress on them, or if you’re getting over an injury. This type of exercise helps you heal broken bones and warms up your muscles faster. It also allows you to build your muscles on arms, legs, and back. Unlike running, it doesn’t make you so tired. In addition to that, you’ll learn how to breathe properly while doing any kind of exercise, even walking.

3. Rowing

This workout exercise is amazing for all the gym goers that got bored with regular equipment and weight lifting. Rowing is a full-body workout that emphasizes your upper body, but at the same time it’s low impact, so it doesn’t burden your knees as much as running.

There are a few ways in which you can do your rowing. One is high-intensity training that includes rowing for one minute, which is approximately 250 meters, then take a break for one minute. Complete ten rounds of this, then make a longer break. The other one is a pyramid scheme. You start by warming up, which means lightly rowing for 5 minutes. Then build up the intensity every 30 to 60 seconds. Don’t forget to properly stretch afterward.

If you enjoy being outdoors and breathing in the fresh air, hop on your bike and ride into a sunset. This is a great exercise as you can change your pace depending on the terrain you ride on. For example, road cycling usually puts the main focus on endurance and building up stamina, whereas mountain biking requires speed and is more intense.

However, you can’t always expect to have nice weather outside. In cases like these, ride a spin bike in the comfort of your home or gym. Play some music and feel that pleasing muscle pain.

5. Boxing

Speed, coordination, shuffling and twisting are all essential parts of boxing. Try repeatedly hitting something heavy, and you’ll realize why boxing is a type of cardio. If you’re a beginner, don’t box more than 5 minutes until you build up stamina and strength.

In case you don’t want to go to a gym, but don’t own a boxing bag at home, pick up some light weights or bottles of water and do a few strikes in the air. It also helps you relieve stress.

Conclusion

As you can see, you don’t have to be a runner to be physically active and fit. You can always do a 10 to 20-minute training at your home. Any type of cardio will do, and these are only some examples. Just blast your favorite music and start exercising. It’s guaranteed you’ll feel amazing afterward. We are rooting for you!

For more fitness inspiration and barre workouts visit Nadia Murdock Fit on Instagram @NadiaMurdock and the NMFIT Blog!