Tired of running? Try one of these cardio exercises instead.
Don’t get me wrong, running is a great way to get back in shape but it comes at a cost. Running is a high impact activity that over time may cause joint pain. Also, depending on the type of running you do you may find better metabolism-boosting effects with these exercises:
Cardio Acceleration Supersets for Fat Loss
1. Kettlebell Swing
Kettlebell swing intervals are a great way to torch fat while also developing explosive thrusting strength, building the legs, core, and shoulders. Perform 5 sets of 30-60 second intervals with 30-60 seconds rest in between. This form of HIIT training will help you burn fat, build muscle and keep your metabolism boosted for up to 48 hours.
2. Mountain Climbers
Try adding 30-60 second sets of Mountain Climbers in between your lifting sets (instead of taking a break) to pump up your heart rate and burn fat in place of your resting sets. All of the cardio benefits of running without the joint impact.
3. Jumping Jacks
This classic exercise incorporates your core, hip adductors and abductors, calves and shoulders making a great way to warm up vs. jogging for 15-20 minutes. Do a few sets of jumping jacks to warm up your muscles and joints before you turn up the intensity.
Speaking of turning up the intensity…any time the word “burpees” is mentioned in a group exercise class I hear a collective, audible “UGHHHH”. These aren’t for the weak of heart. Burpees are a combination of a push-up and a jump squat. At your own pace, do 5-10 burpees in between your lifting sets or for several intervals for a full-body scorching cardio and resistance workout.
5. TRX Row
Give your legs a break. Build up your back and arm strength with TRX Rows. Perform 5 sets of 25-30 reps in between weight lifting sets or superset them with a lower-body cardio workout for a full-body workout set.
6. Step Ups
Target your quads, glutes, and core by doing knee-level step ups, meaning the platform you step up on should be at your knee or slightly higher to hit your glutes harder.
7. Body Squats
Body Squats can be done any time, anywhere. Build explosive quad strength while you elevate your heart rate and develop better balance and posture. Try doing 5 sets of as many perfect reps as possible in 30 seconds.
8. Stepper Switch Foot
Set up a stepper with 4 risers (2 on each side). Place one foot on top of the stepper and the other foot slightly behind you. In one motion, explode off your back foot switching positions so the foot that was on the stepper is now behind you and the foot that was behind you is now on the stepper. Repeat for 30 seconds as fast as possible.
9. Kettlebell Goblet Squat
Kettlebell Goblet Squats are a level up from regular body squats. Holding a kettlebell under chin while squatting allows you to place more resistance on your quads, engage your core more, and place extra stress on the biceps and delts.
10. Row Machine
This underrated piece of cardio equipment is probably abandoned in the corner of your gym somewhere. Several sets of high resistance rowing for 60 seconds or 250 meters at a time is a sure-fire way to burn massive amounts of calories in only a few minutes.
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If cardio feels like a chore that you keep putting it off then try mixing up these cardio exercises. If you do each one of these cardio exercises for 1 minute and take 60 seconds of rest in between each set you will have done a 20 minute, full body cardio workout that is guaranteed to burn more calories and burn more fat than 20 minutes of jogging on the treadmill.