Just because people you know are doing marathons or competing in HYROX doesn’t mean you have to force yourself to love running. If it’s not for you, it’s not for you. Not to mention there are plenty of other training methods that can improve your cardiovascular fitness, like with this four-move bodyweight circuit. It contains high reps, short rest periods, and compound exercises to help keep the heart rate high and cull calories. Just make sure you're wearing a good pair of workout shoes.
Despite this workout using bodyweight exercises, it can help boost muscle endurance, thanks to the high reps and completing the exercises one after the other with little rest. Healthline says muscle endurance is "the ability of your muscles to sustain repeated contractions against resistance over an extended period of time". According to the American Council of Exercise, this can "improve the aerobic capacity of working muscles" and the ability to carry out everyday activities without the muscles tiring.
You’re aiming to complete five rounds of this bodyweight workout. Each exercise will be performed for 20 reps, one after the other then, once you’ve completed an entire round, rest for 90 seconds before repeating. “If a movement or the volume of reps is too challenging, scale down to suit your fitness level, such as using knee push-ups or supported air squats,” Serge writes on his post. The aim is to be able to work at a pace and effort that is maintainable. Here’s the workout:
- Air squats
- Push-ups
- Forward lunges (10 each side)
- Mountain climbers
If you're keen for other ways to get your cardio fix, that doesn't involve running, here are 12 different exercises that you can try. Many, of which, are far gentler on the joints. Alternatively, if this workout was too high intensity for you, then this five-move kettlebell workout may be a better option. It's not only gentle on the joints, but all the movements are walking exercises, so no jumping is involved.
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You only need a kettlebell and these four exercises to build a stronger, resilient bodyPush, pull, hinge and squat to build full-body, functional strength
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Skip the crunches – this five-move upright ab workout builds a strong, stable coreYou can build a stronger core without hitting the floor
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This 30-minute strength circuit adds upper body muscle where you really want itThis quick-fire workout can help build your chest, arms, back and shoulders
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Arnold Schwarzenegger’s quick hit dumbbell workout delivers serious strength gainsStart your week the right way – with this simple 30-minute, four-move strength workout
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No plank needed – build a stable core with this 8-minute upright ab workoutYou can build a strong core without getting on the ground
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Boost lower body muscle and burn fat with this speedy 20 minute dumbbell workoutLeg day doesn’t have to be skipped, especially with quick, effective sessions like this
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Sculpt full-body strength and muscle with two dumbbells and these seven exercisesNo gym required
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Time crunched? This five-move dumbbell circuit builds muscle and burns fatNo need to skip your workout, this 30-minute circuit has your entire body covered
