3 Ways You Can Do Cardio Without Running

3 Ways You Can Do Cardio Without Running

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If improving your cardiorespiratory fitness is a goal of yours, but you’d rather not run due to achy knees or just a general dislike, you’re not alone!

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The good news is, there’s plenty of other ways to see improvement that don’t require you to start training for a half-marathon (if you want to do this–by all means, go for it! This is just giving you another way to still get it done if that’s not your thing).

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Zumba, Shine, and other dance-based fitness classes

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Did you get your start in exercise with Zumba like I did?

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You could have caught me in the front row of a Zumba class in college my Freshman year, and I LOVED IT! It was a fun time with friends, and a great workout too.

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Zumba, Shine, and others all provide a longer duration cardio workout that is typically lower impact as it doesn’t involve weights, and doesn’t usually have much plyometric/jumping training.

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It’s also highly modifiable by taking breaks or adjusting movements to fit your current fitness level.

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This one gets a 10/10 for me for fun and fitness.

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Kettlebell Swings

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Many of our coaches at LVLTN love kettlebells, and for good reason.

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They’re super dynamic in their use, and they can help assist you in a great workout.

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Although there are lots of variations to movements, the Russian kettlebell swing is a great movement for speed, power, and cardiorespiratory challenge.

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Using a bell that’s a moderate weight and completing intervals of swings can be a great way to get your heart rate elevated and train your energy systems.

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Using a higher weight bell for some higher intensity can also be a really great stimulus when you’re more comfortable with a kettlebell, or adding in variations of swings, presses, cleans, and more.

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Kettlebell flows can add some variety too!

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Rucking and weighted activities

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While walking with a weight vest may be something you’ve seen people do, rucking might be something you’re not familiar with.

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Rucking is carrying a weighted backpack while walking.

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You could do something like throw some heavy books in a backpack to start, but there are also actual rucking backpacks designed to hold weights or weight plates so that weight is distributed evenly throughout, and you can do so safely (we don’t need an overly sore back or shoulders due to a slouchy backpack!).

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Walking with a weight vest is similar, and might be an easier purchase as you can grab one with removable weights to change your difficulty.

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A quick reminder about cardio intensity

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Now, here’s your reminder–we need to challenge our systems enough to get into higher heart rate zones for extended periods for it to really improve our fitness.

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It’s why walking alone may not be enough for everyone, and why even a weight vest walk might not be enough for everyone.

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If you’re already regularly walking for 30-45 minutes at a time daily, a weight vest walk might not be enough of a stimulus.

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If you’re starting from the bottom, even adding in a 20-30 minute walk daily can be a great way to improve cardiorespiratory health.

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The big picture

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The thing these all have in common?

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They aren’t running.

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And yes—you can choose to run!

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But as a coach, I always want you to remember you have options.

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All types of movement are valid, and there’s not a one size fits all rule here.

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The best way to improve your cardio health is to find something you’ll consistently show up to do!

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So run, walk, ruck, dance your way to a healthier you.

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Whatever you choose—works for us!

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