But as it turns out, there are other exercises that can provide the same fitness benefits as running. In fact, according to a new study, there are five exercises that are just as effective: High knees, scissor jacks, squat jumps, jumping lunges and burpees.
Why These Exercises Are Just as Effective as Running
“These five exercises are just as effective as running because when done at the proper level of intensity, all of the movements improve cardiovascular health, increase endurance, engage the core and strengthen the lower body,” says Hannah Daugherty, NASM and ACE-certified personal trainer and health coach. “All of the exercises also contain some component of balance, stability and/or coordination, which are utilized during running as well.” These exercises all involve high-intensity movements that work multiple muscle groups, strengthening our cardiovascular system. In addition, these exercises are easy to do and can be added to any workout routine, Lalitha McSorley, physiotherapist, explains. All of these exercises add (good) stress to our cardiovascular system, which is exactly what running does to our bodies, McSorley adds.
The Benefits of Each Exercise
McSorley outlines the benefits of each workout:
High knees
Tones the hip flexors, quads, hamstrings, calves and glutes Burns more calories than traditional walkingEasy to do and can be added to any workout routine
Scissor jacks
Works the abs, obliques, hip abductor and quads Burns more calories than traditional crunches Easy to do and can be added to any workout routine
Squat jumps
Tones the glutes, hamstrings, hips and quads Burns more calories than traditional squats Easy to do and can be added to any workout routine
Jumping lunges
Tones the glutes, hamstrings, hip flexor and calvesBurns more calories than traditional lungesEasy to do and can be added to any workout routine
Burpees
Great cardiovascular benefitsWorks legs, hips, buttocks, abdomen, arms, chest, shouldersBurns a lot of calories
A Workout That Incorporates All of These Exercises
Want to get more bang for your buck and do all of these workouts at once? Here’s what Daughter recommends:
20 seconds of high knees then 10 seconds of rest20 seconds of scissor jacks then 10 seconds of restRepeat 4 times20 seconds of squat jumps then 10 seconds of rest20 seconds of jumping lunges then 10 seconds of restRepeat 4 times20 seconds of burpees then 10 seconds of rest20 seconds of mountain climbers then 10 seconds of restRepeat 4 times
Next up: Here’s How Many Calories You Actually Burn Running, According to Trainers
Sources
Frontiers in Physiology: “The Acute Physiological and Perceptual Responses Between Bodyweight and Treadmill Running High-Intensity Interval Exercises”Hannah Daugherty, NASM and ACE certified personal trainer and health coachLalitha McSorley, physiotherapist
