Best Alternatives to Running for Cardio

For most of us, the word cardio instantly triggers the image of running. Some people love running, some suffer through it, and others will avoid it at all costs. Whether you've sustained an injury that inhibits your ability to run or you simply can't stand running, we've got several great alternatives for you.

For the Gym

Rowing

Rowing is a low-impact alternative to running that does a good deal of full body strength training in addition to cardio. Not only will you get your heart racing, you'll feel the burn in your quads, glutes, lats, and deltoids.

elliptical

Using an elliptical is similar to running and may be the best alternative for those who love running but can't do it. It lightens the impact to the knees, hips and ankles while maintaining a running-like motion and working all the same muscles.

swimming

Swimming is probably the lowest impact of all cardio exercise options, and one of the great things about swimming is the number of options you have to diversify your routine. There are several strokes and drills to implement that are sure to get your heart rate through the roof.

For Outside

walking

Walking is cardio, and it’s real exercise! Walking can elevate your heart rate if you build to a quick pace and don't slow down. Try walking as fast as you can without breaking into a run, and you’ll feel it. Walking is a lot easier on the joints than running, and can make it easier to take a phone call, listen to a podcast, or catch up on an audiobook. Here's why Pantheon thinks audiobooks are great for walks and runs and some of our recommendations for motivational audiobooks to keep you going.

biking

Biking is as much strength as it is cardio. Your quads and hamstrings do most of the work with biking, but it's equally taxing on your heart and lungs. Biking can be a great option for those who live near scenic trails and love a good view. Similar to running, you can switch up your training by alternating between long flat terrain and steep hills, but unlike running, the miles fly by!

hiking

Hiking may not be an option for you, depending on where you live, but if you do have access to hiking trails, this is definitely a noteworthy alternative to running. Because it's usually up a hill or mountain, hiking doesn't require a quick pace to get your heart racing. Not to mention, you're usually greeted by a breathtaking view when you reach the top.

skiing and snowboarding

Although skiing and snowboarding region and season specific, they're a super fun way to get your cardio. The snowy mountain views and rush of adrenaline can make you forget your even exercising. Snowboarding and skiing are particularly fun to do with friends. Pantheon loves to get friends working out and competing with each other. Here are some of our favorite social fitness apps to compete with your friends.

For Home

dancing

If you're already in the habit of listening to music in you're home, you're half way there. Turn that habit into a workout routine by dancing around freestyle or by following guided zumba routines on youtube or livestream with a studio. Dancing is a fun way to get your cardio that's not at all boring and is only as repetitive as you make it.

jumping jacks

Jumping jacks aren't low impact or particularly fun, but they're a good alternative to running if your limiting factor is space. For a quick cardio burner that requires no equipment and no more than a couple square feet of floor space, jumping jacks are the way to go.

jump roping

Jumping rope isn’t just for kids. And it isn’t just a warmup. A jump rope is a uniquely portable tool that can give you a serious workout. It can increase your metabolic rate 10 to 12 times above resting which is comparable to jogging at 6 to 7 miles per hour. That makes it a great solution for runners when the weather isn’t on your side, it’s after dark, or you don’t have much time. Here's Pantheon's jump rope training guide.

burpees

If efficiency is important to you, there is probably no cardio workout that gives you more bang for your buck than burpees. Burpees challenge everyone, and being a strictly bodyweight movement, you can do them just about anywhere. Burpees primarily target cardiovascular endurance, but they also work essentially every muscle group including arms, back, chest, core, glutes, and legs.