I do not run.

When one of my corporate fitness students heard this, she asked, “Then what do you do for cardio?”

For a lot of people, running is their go-to cardio.  And some of these people do like to run.  But for those of us that don’t, there are other options that provide the same great cardio benefits.  Benefits like:

• Improves memory, focus, and learning
• Strengthens heart and lungs
• Elevates mood and helps alleviate anxiety
• Reduces the risk of high BP, diabetes, dementia, and other chronic, often preventable conditions
• Helps control blood sugar
• Helps maintain a heathy weight
• Boots energy all day long

Here’s how I incorporate cardio training into my weekly routine:

Once a week, I do intervals on an indoor spin bike.  Spin bikes are great for intervals, especially H.I.I.T., because you can quickly and safely change intensity.  You cannot do an all-out ten-second sprint on a treadmill, but you can on the bike. These bikes provide a no-impact workout and cycling is great cross training for runners.

Make sure you have the right gear (shoes, cleats, and cycle shorts), and the right set up.

I also add high-intensity circuits, or MetCons, into my workouts twice per week.  After the strength portion, usually deadlifts or squats, I move quickly through a series of exercises designed to keep my heart rate up. Some of my favorites exercises are: air squats, push-ups, lunges, box jumps, jump rope, battle ropes, wall balls, mountain climbers, kettlebell swings, and everybody’s favorite, burpees.  I complete the circuit for reps, rounds, or time.  Circuits last seven to 20 minutes, depending on the intensity, time and equipment available, and my energy level that day.

Occasionally I row on the ERG. Most weeks I get a three to four-mile outdoor walk (weather permitting).  I never liked the assault bike.  And I think the elliptical is bad for my soul.

What do you like to do for cardio? Comment below!

Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one.  She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com.

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