Having a treadmill at home is effective, but it isn’t the only way to get a solid cardio workout at home. Simply running through your house isn’t safe or realistic, but running on the spot, using the stairs and running in your yard will do the trick. These activities will get your heart pumping in a way that rivals the treadmill.
Run on the Spot
Run on the spot in an open area of your house. Select a none-slippery surface and wear running shoes for comfort and balance. Lift your legs to knee-height, land on the balls of your feet and roll onto your heels. Swing your arms at the same time you raise your legs. Keep your back and shoulders straight and face forward. A 190-pound person can lose 510 calories per hour running on the spot, according to ShapeFit.com. Train for 30 minutes, twice a day; you can split your workout to a morning and afternoon sessions.
Amp Up Your In-Place Running
Running in place can get old fast, so mix it up with different running techniques. Try raising your knees as high as you can with each stride. Not only will you get a higher calorie burn, but the move will challenge your more muscles, helping to tone up your abs. And if you have the space, try running in place as you jump rope. The coordination required keeps your mind engaged, fending off boredom.
Hit the Stairs
Perform stair sprints to build muscle and burn calories. Start at the bottom of the stairs and sprint up as fast as you can, pumping your arms as you climb up the stairs. Walk back down taking in deep breaths as your recover. Perform 10 to 15 stair sprints consecutively using only the walk down the stairs as resting time.
Take it To Your Yard
Do running exercises in your yard. Find a clear path in your front or back yard. Sprint to the other end of your yard, touch the ground and jog back to the starting position and repeat the process. Run back and forth 10 to 15 consecutive times as fast as you can with no rest in between.
- Cardio Sucks!: The Simple Science of Burning Fat Fast and Getting in Shape; Michael Matthews
- The Art of Running Faster; Julian Goater, et al.
- ShapeFit.com: Calories Burned During Exercise
- Sean Murphy/Lifesize/Getty Images