Running gets way too much credit as the reigning king of cardio. Sure, it’s easy to do (if you call pounding your joints into the ground for miles “easy”), and yes, it burns calories. But if your knees are begging for mercy and boredom is always just a few strides away, it’s time to flip the script. There are better ways to condition your heart, lungs, and legs without subjecting yourself to the monotony of jogging in a straight line.
Plus, running really doesn't work that much muscle. The generic idea of cardio itself is really a myth sold by cycling and treadmill manufacturers. All exercises if done properly or for enough time/intensity produce significant cardiovascular output. That is, you don't have to run like Dean Karnazes to improve heart health. Just do intense mechanical working using skeletal muscle.
That said, here are five cardio powerhouses that outshine running in both effectiveness and excitement, all while engaging multiple muscle groups. These game-changing exercises include walking lunges, sled pushes, bodyweight squats, rucking, and step-ups. Each one delivers the heart-pumping cardio burn you crave while building strength and being kinder to your joints. The best part? These movements don’t just improve your fitness—they enhance your everyday life, whether it’s climbing stairs, carrying groceries, or keeping up with your kids.
The next time you feel like running, trying doing these 5 exercises for 15-20 minutes resting as needed. You'll be gassed. We guarantee it.
1. Walking Lunges
Walking lunges are the Swiss Army knife of cardio workouts. They tax your lungs, torch your legs, and even sneak in a little core work. But the best part? They build muscle while giving you a cardio boost. Instead of running your quads and hamstrings into the ground with repetitive stress, walking lunges strengthen those muscles with every step.
Here’s how you do them. Take a long stride forward, bend both knees until your back knee almost kisses the ground, and then push through your front heel to step forward into the next lunge. Repeat. Sounds simple, right? It’s not. These will have your legs shaking and your heart hammering before you can say “fun run.”
Why it’s better than running: Walking lunges hit multiple muscle groups and improve balance while blasting calories. Plus, they prepare you for real-life challenges like picking up that dropped loaf of bread at the grocery store without tipping over.
2. Sled Pushes
You’ve probably seen someone grunting and shoving a loaded sled across the gym floor and thought, “Why would anyone do that to themselves?” The answer? Because it’s brutally effective and works nearly every muscle in the body.
Pushing a sled lights up every muscle in your lower body while turning your lungs into bellows. You can scale the intensity by adding or removing weight. Go lighter for cardio, as the goal isn't to pretend we are pushing a car down the street. When doing sled pushes for cardio you want it to be just hard enough, so that you can go back and forth for an extended period of time.
Why it’s better than running: Sled pushes offer all the cardiovascular benefits without the repetitive wear and tear on your knees and ankles. Plus, they’re incredibly functional. Ever wonder why NFL linemen look like walking mountains (besides freak genetics)? They do sled pushes A LOT!
3. Bodyweight Squats
Squats might not scream “cardio” at first, but crank up the volume and suddenly your heart feels like it’s sprinting the 100-meter dash. The key is to keep your pace quick yet controlled. Try doing a set of 15 to 20 reps every minute for 20 minutes and tell me your lungs don’t feel like they’re being tested.
To make things spicy, mix in variations like jump squats, pulse squats, or pause squats. These not only challenge your muscles in different ways but also shift your cardio into overdrive. And the best part? No equipment is required, so you can do them anywhere, anytime.
Why it’s better than running: Bodyweight squats are easy on the joints and build lower-body strength while testing your cardiovascular system. They also make stairs less scary and hone mobility you’ll need well into old age. If your lower back hurts from sitting in an office all day, you may even find that regularly squatting can really relieve those aches and pains.
4. Rucking
If you’ve never heard of rucking, you’re missing out. Rucking is basically walking with a weighted backpack. It was originally a military conditioning exercise, but now it’s a fitness trend for anyone tired of boring old walks.
You don’t have to go crazy with the weight. Start light (maybe 10-20 pounds) and go for a brisk walk. The extra load increases your heart rate and calorie burn while strengthening your core, back, and legs. Think of it as the grown-up, hardcore evolution of walking your dog.
Why it’s better than running: Compared to running, rucking is easier on your joints, burns nearly as many calories (especially on hills), and builds strength. It’s cardio and resistance training in one. Plus, carrying your Costco haul to the car will suddenly feel like a breeze.
5. Step-Ups
Step-ups are humble but deadly. Find a sturdy bench, box, or step, and just step up and down. Simple? Yes. Brutal? Also yes. Add a pair of dumbbells if you want to up the ante, but even bodyweight step-ups will have your heart pounding in no time.
This move mimics climbing stairs, so it’s directly related to real-world challenges. And because it involves single-leg movement, step-ups improve balance and stability. They’re also great for avoiding the dreaded one-quad-dominant syndrome (yeah, it’s a thing).
Why it’s better than running: Step-ups combine cardio and strength training in one efficient package. They torch calories, build coordination, and make hiking or stair climbing feel easier. Plus, they’re a safer option for people with cranky knees.
Ditch the Pavement, Not Your Fitness
Running isn’t bad, but it’s not the be-all-end-all of cardio. If you’re tired of pounding the pavement or just want something more exciting, these five alternatives are your new best friends. Walking lunges, sled pushes, bodyweight squats, rucking, and step-ups deliver better results while building strength and sparing your joints.
Switch up your cardio game. You’ll not only improve your fitness but avoid the monotony of plain old jogging. Your body (and your knees) will thank you.
Works Cited
American Council on Exercise. “Burning Calories with Strength and Conditioning.” ACE Fitness, www.acefitness.org.
Schmitt, Helen. “The Benefits of Rucking over Traditional Cardio.” Military Fitness Journal, 2022.
