Liffit

ALTERNATIVES TO TREADMILL

With the Covid situation, it might be hard going to the gym to get on a treadmill, and you might not be able to go outside for a run/jog because of the unpleasant weather. Here are some alternatives to the treadmill that you can do at home.

Jump Rope

The jump rope is a cheap but powerful piece of equipment to have for a cardio workout. It helps develop your cardiovascular system but also helps to increase your coordination, balance, and endurance. You can do a set amount of repetitions and then take a rest or you can do it in intervals where you jump rope for 20 seconds and then rest for 20 seconds and repeat that for 8 to 10 times.

Bodyweight circuit

You can create a bodyweight circuit that will also increase your cardiovascular system and is relatively low intensity. An example is: 

Bodyweight squats x15 reps

Push-ups x10 reps

Sit-ups x10-20 reps

Lunges x8 on each side

Glute Bridges x20

Jumping Jacks x20

Rest for 2 minutes and then go again. Basically mixing different movement patterns where you incorporate different muscle groups so that you don’t tire out a certain muscle and can sustain the workout for a longer period of time.

High-intensity interval training

This is just like Tabata where you work for a certain amount of time and then rest for a certain amount of time. The original Tabata working times were 20 seconds work at high intensity and 10 seconds full rest and you repeat that 8 to 10 times. So you could be doing jump squats, burpees, or any other full-body movement for 20 seconds, then rest 10 seconds and start and continue till you do 8 sets.

Use the stairs

If you live in an apartment building or just have a set of stairs use them! Walking up stairs are not just a great cardio exercises but also helps develop your lower body. You can walk up stairs in a low-intensity fashion or you could do a flight of stairs as fast as possible and then use the time to walk back down as rest and go again.

Boxing

You can invest in a heavy bag and some gloves and start boxing. There are endless combinations you can do and do them for an extended amount of time which makes it great cardio. Boxing not only increases your cardiovascular capacity but helps to increase your coordination, power, and obviously your fighting skills.