9 Cardio Workouts That Don’t Require Any Running

Runners get a lot of the glory in the cardio world, but let’s be clear: You do not have to run to get in great cardiovascular shape. Really!

It’s absolutely OK if you don’t want to run, don’t like to run, or can’t run due to any number of injuries, medical conditions, safety reasons, or other factors. Cardio workouts don’t look the same for everyone—and they don’t have to!

In fact, a 2024 systematic review in the British Journal of Sports Medicine found the higher people’s cardiorespiratory fitness is, the less likely they are to have health conditions including high blood pressure, stroke, dementia, depression, and type 2 diabetes or to die from a number of different causes. And it didn’t make any difference if those people ran, walked, or cycled!

Keep reading for everything you need to know about effective and engaging cardio without running, because there’s truly something for everyone.

Benefits of Cardio Workouts

First, a little science refresher: “Cardio” workouts get that name because of the effect they have on your cardiovascular system, or your heart health. Any time your heart is pumping and you’re breathing heavy, you’re getting some cardio activity. But the perks of fitting in more cardio extend from head to toe.

Some of the biggest benefits of cardio workouts, according to the National Library of Medicine, no matter which type of workout you choose, include:

Is Cardio Without Running Just As Effective?

Running is a go-to cardio workout for a lot of people for many reasons: It, it requires very little equipment, and you can do it just about anywhere.

But you can absolutely do cardio without running and still experience the many benefits above. “There are so many forms of cardio that aren’t running that keep you physically and mentally stimulated that all do the same thing: condition our cardiovascular system,” says Peloton Instructor Rebecca Kennedy. 

In some cases, non-running cardio workouts could even be more effective: Many other cardio workouts, like cycling and rowing, are lower impact than running. That means they’re less likely to lead to pain or injury, Rebecca says. And when you stay healthy and injury-free, you’re better able to stick with your fitness routine. That means more progress toward your goals than if you overdo it with a high-impact workout like running and end up sitting on the sideline nursing an injury.

9 Cardio Workouts That Don't Involve Any Running

So what should you do if you’re not going to run? There are all sorts of effective (and fun!) options to choose from. Here are some of the best forms of cardio besides running for you to explore.

Cycling

Riding a bike outside or joining an indoor cycling class strengthens your heart and lungs, improves your mood, and is gentle on your joints, among other benefits of cycling. One study in Circulation found cyclists had a nearly 20 percent lower risk of developing heart disease than non-cyclists. And you don’t have to spend a ton of time on the bike, either: The Peloton App has rides that will have you sweating in just 10 minutes.  

Rowing

Like cycling, rowing is a low-impact cardio option, but it works even more muscles. In fact, rowing is a head-to-toe cardio and strength workout that improves your heart health, eases stress, and supports good posture. It’s also accessible to many different types of people: Research has found benefits of rowing for people with visual impairments and spinal cord injuries, for example. It takes a little time to learn proper rowing form, but soon enough you’ll be nailing your stroke with the motivating, guided rows on the Peloton App. 

Dance Cardio

If you like to groove, you know putting on your favorite song and dancing for a few minutes doesn’t feel like exercise. But it totally counts! Dance cardio gets your heart pumping, helps with balance and coordination, and doesn’t require any gear. Plus, anyone can try it: “If you’re a dancer or want to learn, try out dance cardio,” Rebecca says. There are options for all experience levels on the Peloton App!

Shadowboxing 

Boxing can feel a little intimidating if you’ve never done it before. But its equipment-free cousin, shadowboxing, is a little more beginner-friendly because you’ll be practicing the movements without any gear. Shadowboxing engages tons of different muscle groups, strengthens your heart, and improves your balance, among other boxing benefits.

In one small study in BMC Sports Science, Medicine and Rehabilitation, people who completed a 12-week boxing program saw improvements in blood pressure and body fat percentage, while people who walked did not. You can find shadowboxing workouts on the Peloton App for several different fitness levels and set to all your favorite genres of music! 

Walking

Walking is another great cardio conditioning option, like running, but it’s low-impact, meaning it’s gentler on your joints, Rebecca says. That means “there is a much lower bar to entry, and you can sustain [a walking workout] for a much longer time.” She swears by walking to strengthen her lungs and heart and “leave me feeling more energized than before the workout.”

Walking is also considered weight-bearing exercise, so it can help support healthy bones. You can walk outside or on a treadmill—and if you opt for the Peloton Tread, you can follow along with the motivating walking workouts on the Peloton App.

Hiking

Depending on your terrain, hiking can feel just as challenging to your cardiovascular system as running, Rebecca says, “due to the grade of the hill or incline on the Tread, without having to endure the impact on your joints that running does.” It doesn’t take long at a steep incline to be breathing heavy and dripping with sweat.

Plus, there’s something meditative about a long hike: “I find myself tapping into my creativity during hikes where I have the opportunity to settle into a comfortable pace and daydream a bit,” Rebecca says.

And you don’t have to live near a mountain to do it: Try one of the energizing Tread hike workouts on the Peloton App.

HIIT

You might think of HIIT workouts—or high-intensity interval training—as strength only. But when you’re working hard for a short period of time and only resting briefly between bouts of exercise, you’re getting some cardio benefits, too. Of course, you can do HIIT-style workouts on your Tread or Row, but you can also do bodyweight HIIT workouts that amp up the cardio like the classes on the Peloton App. 

You can also create your own HIIT routine using some of the best cardio exercises you can do at home. Pick four of the moves, and do them in a circuit. Work at a high intensity for 30 seconds, rest for 30 seconds, then move onto the next move for 30 seconds, and continue for four rounds. You’ll help your heart and lungs in a short period of time while also building strength, power, and agility, depending on the exercises you choose.

Swimming

Swimming isn’t the most accessible cardio workout because, of course, you need a pool or local body of water. But if you enjoy swimming and you have a convenient spot to bust out some laps, you’ll get the same heart-pumping, mood-lifting benefits of other forms of cardio in a non-weight-bearing format that’s extra gentle on your joints. 

In a small BMC Sports Science, Medicine and Rehabilitation study, 16 weeks of swimming three times a week improved people’s cholesterol, blood sugar, blood pressure, and body fat percentage compared to people who didn’t get any additional exercise. 

Jumping Rope

If you’re looking for a lower-impact cardio workout than running, this isn’t it. But if you’re comfortable with jumping, grab a rope and get to skipping: You’ll burn tons of calories in a short amount of time, improve your balance and coordination, and experience the joy of feeling like a kid again, according to the Cleveland Clinic.

How Cardio Workouts Can Keep Your Workout Routine Fresh

You don’t have to pick just one option from the list above. Regularly switching up your cardio workout can prevent a routine from beginning to feel like a rut. But even if you are a runner, sometimes it’s good to mix things up.

For starters, adding some non-running days to your training program can help you stay pain-free: A day of walking or hiking “offer runners a chance to continue training and strengthening their legs, core, lungs, and heart without overtraining,” Rebecca says. Varying your workouts will in turn vary the stress on your muscles and joints, helping you avoid overuse injuries and keeping your body constantly growing stronger as you adapt to the work, she says.

A little variety can also help you stay mentally sharp and motivated to exercise, especially if you’re growing tired of your same-old running routine. Give yourself time to experiment with a few different types of cardio workouts and see how they feel. You might find you like something like rowing more than you expected to—but you’ll never know unless you try.

The Takeaway

There are lots of effective, exciting ways to add more cardio to your fitness routine without running, whether you don’t like to run, can’t run, or simply want to incorporate some cross training. Non-running cardio workouts include swimming, hiking, rowing, dancing, cycling, and more. The type you pick is really up to your personal preferences and what equipment you have available. Any form of cardio that gets your heart pumping helps you build endurance, improves your mental health, and supports longevity.

To find a form of cardio that works best for you, try a few. “Sample workouts and see which ones you enjoy, which ones leave you feeling energized, happy, and wanting to come back for more,” Rebecca says. “The best workout will be the one that’s easier to show up for.”