“Do I have to like running to enjoy cardio?”
Our fitness fam gets this question a lot. We’re happy to report that heart-healthy cardio is not exclusive to runners!
There are plenty of reasons why running isn’t everyone’s first choice for cardio exercises. High-impact activities can be hard on joints, especially the knees. Running requires expensive gym equipment or nice weather. And the routine can be monotonous if you don’t particularly enjoy clocking miles.
At Sworkit, we embrace a full range of workouts that have results, so you’ll never get bored. Total body health is at the center of our wellness community and the benefits of cardio on heart health are well documented. Moderate intensity cardio elevates your heart rate to the calorie burn zone, strengthening cardiac muscles while providing blood flow. Aerobic exercises build stamina, strength, and endurance to empower your fitness journey.
Take a look through our collection of top cardio exercises that won’t have you running a single mile.
Low-Impact Cardio Alternatives
Low-impact cardio exercises fit well in your home and gym workout routine. These workouts are ideal for strength training that won’t stress your joints. The consistent movement helps fight and prevent inflammation while keeping your heart rate up. Sworkit Health has an entire collection dedicated to pain-free cardio for our fitness community.
Elliptical Machine
The elliptical activates your core strength through smooth, circular motions that lessen the impact on the knees, hips, and back. When utilizing the handlebars, an elliptical provides a full-body cardio workout. Each workout can be adjusted to your preferred resistance and incline to create new challenges and goals.
Stair Climber
The stair climber is a simple, easy-to-use machine that mimics climbing stairs. A gym favorite, the stair climber builds cardiovascular endurance and muscle strength. Stair machines are also an excellent alternative to squats that create less impact on the knees.
Rowing Machine
Time to get in an arm day workout! Rowing machines are a fun way to engage your entire body. This low-impact workout is accessible and appropriate for all fitness levels. Rowing builds power, improves posture, and reduces stress. Try it at the gym, then work toward kayaking or paddleboarding outdoors.
Cycling
Both stationary biking and outdoor cycling are wonderful for your joints, heart health, and overall mood. The versatility of cycling allows for new routes in every workout. Set out on an adventure and plan a few bike rides each week.
Swimming
If you’re looking for non-weight-bearing cardio, swimming is one of the best low-impact workouts. Swimming is a great way to engage in full-body movement with minimal risk of injury or joint stress. A swimming routine can help lower cholesterol, manage blood pressure, and improve your overall cardiac health.
High-Intensity Interval Training (HIIT)
Ready to turn the heat up? High-intensity interval training builds consistent strength and endurance through short sets of all-out anaerobic exercise followed by brief pauses for recovery. The cycle of each HIIT workout is designed to improve form while boosting caloric burn and pushing your limits — without burning out. HIIT workouts are great for cardiac health as they’ve been known to improve V02 Max, or maximum rate at which your body can use oxygen while exercising. This, in turn, promotes healthy circulation and gets blood flowing to the heart and lungs.
Best of all, HIIT workouts can be done with or without equipment, at home or at the gym. Check out the Sworkit Quick HIIT workout collection for more ideas.
Bodyweight and Dynamic Cardio Exercises
There is an endless array of variety when it comes to cardio exercises that aren’t running. Bodyweight and dynamic cardio exercises are great activities for the whole family to try together. These fun workouts center on movement and wellness to reduce stress and boost your mood.
Jump Rope
Jump rope works your whole body from head to toe while making you feel like a kid again. Challenge your friends and family to a jump rope competition and get your calorie burn and heart rate up.
Bodyweight Exercises
Squats, jumps, lunges, burpees, and other dynamic movements — the options are endless for no-equipment bodyweight workouts. These routines build muscle while focusing on form and flexibility. Check out the new Sworkit Studio Bodyweight Strength Workouts.
Dance Workouts
Improve balance, coordination, and mood while bopping to your favorite beats. Feel the rhythm with the Sworkit Health Studio Dance Collection.
Get started on a cardio routine that’s right for you with our instructional fitness app. The Sworkit Health team is here to support your goals with workouts that lift our hearts and fuel an active lifestyle.
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