Complete 20 Min Cardio Workout To Replace Treadmill (Follow Along)

Know More

Let us accept it. It is not fun for everyone to run on the treadmill. In fact, if you are like most beginners, putting on your workout shoes and jumping on the hamster wheel of exercise equipment might be one of the boring things to do in the gym or at the home. Sure, for any fitness devotee, the treatment remains an important tool to turn their sweat session on, no matter how dull the experience may be.

 

Luckily, there are other alternative workouts that you can choose from to get almost the same results (or even better).

 

Here is a rundown of some effective workouts to replace the treadmill. Each workout is of 45 seconds with a 15-minute break in between and to be done in two sets.

 

Let’s get started.

 

Jumping Jack (45 Seconds):

 

Jumping jack is a fun workout and is an easy-to-do move as well. This is a calisthenics workout, meaning that it can improve your cardiovascular health as well as boost your metabolism. Pumping your heart rate can help burn fat, and learning how to perform a jumping jack is an efficient total-body workout for achieving that very goal.

 

Here’s how to do the jumping jack:

 

• Stand up with your legs together while the knees should be bent and the hands-on thighs.
• Keep the knees bent, open the arm and legs out to the sides. Arms go above the head and legs will be at the shoulder-width.
• Close the arms and legs back to the sides, returning to the start.

 

Do it for 45 seconds and take a 15-seconds break before moving on to the other alternative workout for a treadmill.

 

Squat (45 Seconds):

 

A squat is another popular workout to improve strength and flexibility. Here is how to do it.

 

· Spread your legs to the width of your shoulders.

· Clasp your hands together or stretch your arms out at a 90-degree angle.

· As you go down, keep your buttocks back. Pretend you are going to sit in an imaginary chair.

· The knees mustn't exceed the tip of your feet, they should always be behind.

· You should try to keep your back straight at all times and avoid leaning too far forward.

· When you go down, inhale, it will be easier for you to go down and keep your back straight.

 

Burpees (45 Seconds):

 

Burpees are short, high-intensity exercises that, in addition to working all the muscles, help burn fat and calories. Here we will do a burpee without a jump.

 

· Starting upright, feet shoulder-width apart. Lower yourself into a squat position with your back facing out, as if you were sitting.

· Lower further to go from a squat to a crouch position. Put your hands on the ground in front of your shoulders. Your hands should be about shoulder-width apart.

· Jump back with your feet in a plank position. Make your body a straight line, from your head to your ankles. Align your shoulders with your wrists.

· Do a "push-up" by bringing your body towards the ground, until your elbows form a 90-degree angle. Keep your body straight, don't arch your back up or bend at the waist.

· Stretch your arms and bring your feet to your hands with a quick jump. Stand up without jumping to return to the starting position.

 

Explosive Lunges (45 Seconds: 22 seconds for each leg):

 

It is an intensive version of a basic walking lunge workout. It involves jumping in the air.

 

• Get ready to jump by bending your knees and getting into a deep lunge. Lean slightly forward contracting the core muscles.
• Sink your weight down and then rapidly drive both feet into the floor and go upward, fully extending the knees and hips.
• Bring the feet quickly together as you jump in the air.
• Make sure to maintain a balance foot position as you land.
• Repeat for 22 seconds for one leg. Then, do it for the other one.

 

 

 

 

High Knee (45 Seconds):

 

High knees are an effective cardio workout performed at a fast pace and involve your core, strengthening all the muscles in the legs and increasing flexibility as well. Here is how to do it.

 

• Stand with the feet at the hip-width. Lift the left knee to the chest.
• Switch the lift your right knee to the chest.
• Continue it at sprinting or running pace.

 

Seated In and Outs (45 Seconds):

 

It is an advanced core workout that can be done by following the steps given below:

 

• Start seating upright on the floor with the legs bent in front of you. The back should be straight. Lift the hands off the floor, and pick the feet up while bringing the knees to the chest. This is your position.
• Lean back with a straight spine and extend the legs out in the front. Keep the abs contracted to support the lower back.
• Just before the shoulder blades touch the floor, stop leaning back and stay in this out position. Then raise your upper body back up away from the floor and draw the knees in towards the chest to get into the “IN” position.

 

Plank (45 Seconds):

 

Although it seems like a simple exercise, the plank is a key part of any exercise routine. This functional movement helps improve your core strength and stability, helping to protect your spine.

 

The easiest way to do a plank is to start on all fours, with your hands and knees flat on the floor and your back straight. The most important aspect of the plank, in terms of safety and technical effectiveness, is strengthening the abdomen. Once you are in this position, activate your abdominal muscles and try to keep your spine as straight as possible.

 

Keep your abdominal muscles contracted, and push the bottom of your ribs inward. It is important to maintain this central position throughout the movement.

 

 

 

Bicycle Crunches (45 Minutes):

 

The bicycle crunches are a great workout for your abdominals and obliques.

 

Here are the steps to do it…

 

• Get on your back. Sink the lower back into the floor and bend knees while keeping the feet flat on the floor.
• Hands should be behind the head while the elbows should be wide and keep your head in the hands.
• Lift your knees keeping the shins parallel to the floor as you raise shoulder blades.
• As you extend the left leg out at 45-degree, make sure to turn the upper body to the right. Also, bring the left elbow to the right knee.
• Make to the center keeping the knees bent and elbows wide.
• Do the same to the other side.

 

Low Plank to High Plank (45 Seconds):

 

This is a wonderful plank variation that can be performed with the following steps:

 

• Get in the high plank position (or in a standard plank position).
• Put the body down to the elbows and then raise.

 

Mountain Climbers (45 Seconds):

 

Dubbed as one of the efficient workouts, mountain climbers involve several muscles such as abdominals, legs, glutes, triceps, chest, and shoulders.

 

Here’s how you can do it.

 

• Hold into a plank position.
• Bring the right knee to the chest.
• Switch legs, taking one knee away and then bringing the other in as if you are climbing on the wall.

 

SO THIS IS YOUR FIRST SET. THE SECOND SET INCLUDES THE SAME WORKOUTS WITH THE SAME TIME LIMIT. 

 

And don’t forget to download the Thenx app (for iOS and Android) for more interesting exercises. Check out more fitness blogs here.

 

So these are some interesting alternative workouts to treadmill. What do you think?