These 5 Exercises Have the Same Benefits as Running
Jumping lunges and burpees aren't fun, but the get the job done
Whether your goal is to lose weight, improve endurance, strengthen your muscles or boost your mood, there are many reasons why people turn to running as their go-to workout. With all the health benefits, it seems like a no-brainer.
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.
Related: Running Is a Great Way to Lose Weight—Here's How Trainers Recommend Going About It
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 walking
Easy 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 calves
Burns more calories than traditional lunges
Easy to do and can be added to any workout routine
Burpees
Great cardiovascular benefits
Works legs, hips, buttocks, abdomen, arms, chest, shoulders
Burns a lot of calories
Related: Get In the Best Shape Ever With These 51 Bodyweight Exercises That Require Zero Equipment
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 rest
20 seconds of scissor jacks then 10 seconds of rest
Repeat 4 times
20 seconds of squat jumps then 10 seconds of rest
20 seconds of jumping lunges then 10 seconds of rest
Repeat 4 times
20 seconds of burpees then 10 seconds of rest
20 seconds of mountain climbers then 10 seconds of rest
Repeat 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 coach
Lalitha McSorley, physiotherapist
