There are several exercises that can replace running if you are unable to run due to space, time, equipment or an injury. Exercises that may be a good substitute for running are those that give you a great cardiovascular workout with a high calorie burn, while also strengthening your muscles. Even if you are able to run, mixing up workouts is a great way to work the muscles in a different way and to pass weight loss plateaus.
Interval Training
Doing sets of plyometric exercises for 30 to 45 minutes will help increase oxygen levels and overall running performance, according to study published by School of Science and Physical Education, Esfahan University, in Esfahan, Iran. Plyometric exercises include high jumps, sprints and jumping jacks. These exercises will also increase speed and leg muscle power. Do one set of exercise each minute for five to eight minutes, taking a 30 second break in between sets. Do a total of three to five sets, depending on physical endurance and alloted workout time.
Jump Rope
Jumping rope targets your arms, chest, abs and legs and can burn up to 100 calories for 10 minutes when combined with running in place, according to Fitness magazine. Jumping rope gets your heart rate up fast while also strengthening leg muscles and increasing flexibility. In order to ensure the jump rope is the correct length, stand in the middle of the rope. The handles should come up to your armpit level. Many jump ropes cost $10 to $20, depending on length, material and vendor.
Elliptical Training
If available, using an elliptical machine can help you get a cardiovascular workout while also getting a low-impact activity. This is a good alternative if you are a runner who is recovering from a knee injury or have other ailments. Try to find a used elliptical machines on a local classifieds website or find a low-cost community center that has a gym available for a low monthly membership rate.
Swimming
Swimming is a great low-impact workout that also burns quite a few calories per hour. According to website Everyday Health, when swimming the butterfly stroke for one hour, a 135-pound person will burn about 675 calories. Swimming can benefit you if you have asthma, arthritis and chronic joint injuries. It has also been shown to increase your overall mental health, decreasing anxiety and depression, according to Centers for Disease Control and Prevention. Local YMCAs, colleges and universities, and community centers may have indoor lap pools that are open to the public for a daily or monthly rate.
