No-Running Cardio Workout

Beat treadmill boredom.

This No-Running Cardio Workout is the perfect solution to treadmill boredom!

Running is a great form of exercise, but let’s be honest; it’s not for everyone. For many people running can feel boring or monotonous. Many of us prefer to get our cardio using plyometrics and HIIT workouts. HIIT or high-intensity interval training is great for burning calories and raising endurance. It’ll give your heart a real cardio workout without trapping you on a treadmill for hours.

What You’ll Need: a gym timer (free apps are available for download), and an optional mat or towel to lay on the floor.

What to Do: Set your timer for 45 seconds of exercise and 15 seconds of rest. Complete all the exercises in order. Rest for 30-60 seconds and repeat for a total of 3 rounds.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

1. Burpees
2. Sumo Squats
3. Mountain Climbers
4. Inch Worms
5. Walking Lunges
6. Skaters
7. Butt Kicks


Sumo Squats

Mountain Climbers

Inch Worms

Walking Lunges


Butt Kicks

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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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