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The best cardio alternatives to running for endurance and calorie-burning

If running isn’t your cup of tea—or you’re looking to mix up your workout routine—there are plenty of cardio alternatives that can effectively build endurance and burn calories.

Low-impact cardio alternatives to running are especially great for those with joint concerns or those recovering from injury. This guide dives into the best running alternatives, focusing on exercises that are both effective and accessible.

Why explore alternatives to running?

Running is a fantastic way to stay fit, but it isn’t for everyone. High impact on the joints, weather constraints, or just personal preference can make running less appealing.

Fortunately, cardio doesn’t have to mean pounding the pavement. Alternative exercises can deliver similar benefits without the wear and tear on your body.

Swimming: The ultimate full-body workout

Swimming is one of the best low-impact cardio exercises. It engages your entire body while being gentle on the joints. Whether you’re doing laps or water aerobics, swimming can burn up to 500-700 calories per hour, depending on intensity. Plus, it improves lung capacity and cardiovascular health.

Cycling: Build endurance while enjoying the ride

Cycling, whether outdoors or on a stationary bike, is a great way to build lower-body strength and endurance. It’s low-impact and can burn 400-600 calories per hour at moderate intensity. Spinning classes offer an energetic alternative that pairs cycling with interval training for a calorie-torching workout.

Rowing: Low-impact with high returns

Rowing machines provide a total-body workout that targets your arms, legs, and core while keeping the impact low. This exercise can burn about 500-700 calories per hour, depending on the intensity. Rowing also improves posture and strengthens back muscles, making it a fantastic alternative for desk workers.

Walking with purpose: Underrated and highly effective

Brisk walking is one of the easiest, most accessible forms of cardio. It’s gentle on the knees and can burn up to 300-400 calories per hour at a steady pace. Adding hills, weights, or speed intervals can increase the intensity and calorie burn.

Elliptical training: A runner’s substitute

Elliptical machines mimic the motion of running without the impact, making them a top choice for runners who need a break. This exercise is highly customizable, with options to adjust resistance and incline. A typical session can burn 300-500 calories per hour while boosting cardiovascular endurance.

Dancing: Fun and effective cardio

From Zumba to hip-hop classes, dancing is an enjoyable way to get your heart pumping. A high-energy dance session can burn 400-600 calories per hour. Bonus: it’s a great mood booster and improves coordination.

Kickboxing: Burn calories while building strength

Kickboxing combines cardio with strength training, offering a high-intensity, low-impact workout. A 60-minute session can burn up to 600-800 calories while improving agility, coordination, and endurance.

Jump rope: A compact cardio powerhouse

Jumping rope is a portable, low-cost cardio option that packs a punch. While it’s higher impact than some alternatives, it can be modified with shorter intervals to reduce strain. A vigorous 10-minute session can burn as many calories as running an 8-minute mile.

Conclusion: Choose what works for you

The best cardio alternative to running is the one you enjoy and can stick with consistently. Whether you prefer swimming, dancing, or rowing, these exercises prove that there are many paths to endurance and calorie-burning success.

FAQs about low-impact cardio alternatives to running

What is the most effective low-impact cardio?
Swimming and rowing are among the most effective because they engage multiple muscle groups while burning a significant number of calories.

Can I lose weight with low-impact cardio?
Yes! Consistent low-impact cardio alternatives to running, paired with a healthy diet, can help you burn calories and lose weight effectively.

How often should I do cardio?
Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous cardio per week, as recommended by health guidelines.

By integrating one or more of these running alternatives into your routine, you can stay fit and enjoy the journey—no running shoes required!

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.

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Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!

SANDBAG

Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.

TRX SUSPENSION 

TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.

CROSS-TRAINING

Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!

BARRE

Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.

DANCE 

Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.

RUNNING 

Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia

POWER YOGA

Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.

6-WEEK BRIK BOOTCAMP

Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!

CYCLE

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