Fat Loss Friday - Best forms of cardio that are not running

Running is arguably the simplest form of cardio, but sometimes it’s impossible to do. You’re knees hurt, it’s snowing or raining, you don’t have the time, running sucks. Whatever. Fortunately, there are plenty of ways to get in a good cardio workout without pounding the city streets. Here are some alternatives.

· HIIT – High intensity interval training is a fantastic way to get in a good cardio session, burn a ton of calories, and do so in a short amount of time. This is also a good way to get in some resistance training, as HIIT often includes bodyweight exercises like pushups and squats.

· Kettlebells – Unsurprisingly to anybody who has used them, kettlebells are fantastic for getting your heart rate up and keeping it up. Use a light bell and do a lot of reps, and pretty quickly you’ll be sweating like you’ve run a 10k. Grab a heavier one and you’ll get in a good strength/power workout.

· Swimming – Swimming is fantastic way to get in some low-impact cardio. Because there is no resistance against your joints, this is a particularly good option for people who are injured. It also works your arms and back more than your legs, which is good for those that want to tone up but don’t like to lift.

· Cycling – cycling has the benefit of being easy to do indoors.

Hop on a stationary cycle and go to town, but make sure to increase the resistance of the machine. Otherwise you will just be spinning your wheels (literally) and it won’t be much of a workout. It’s also a good way to get outside and see the sights, especially in a bicycle-friendly city like Portland.

· Elliptical – this is another machine that is popular with people who have injuries. It is low impact and a great way to get your heart rate through the roof, but, as with indoor cycling, be sure to select a pre-programmed workout or up the resistance of the machine. Doing an elliptical with no resistance won’t give you much benefit.

· Row – lots of gyms have rowing machines, which is fantastic, because it’s a solid way to increase heart rate using a full-body motion. Incidentally, it is also a good way to warm up before doing a weightlifting session, as it hits legs, arms and back while getting your heart rate up.

· Walk – walking is actually a great way to increase heart rate and burn some calories.

While it isn’t as strenuous as running is, it is easier on the joints and can provide some of the same benefits as running. Half an hour of moderate intensity walking is usually a decent alternative to other cardiovascular exercises.

Cardio is an important aspect of fitness, but sometimes can be difficult to do. Running is challenging, occasionally inconvenient, and can be hard on your body, but you can still get in a great cardio session without setting foot on a treadmill.

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