Hate running? A personal trainer shares 8 cardio workouts to get fit without jogging
- Rob Kemp
Published: October 22, 2026 at 11:32 AM
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Cardio for people who hate running: this is how to get fitter without pounding the pavement
Running isn't for everyone – but that doesn't mean your cardiovascular fitness has to suffer. From brisk walking and cycling to kettlebells and skipping, two fitness experts explain how to strengthen your heart, improve your stamina and actually enjoy cardio.
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You don't have to love running to be fit. You don't even have to like it. For every runner who relishes the prospect of an early-morning 5K, there's someone else who would rather clean the oven than lace up their trainers. Running also doesn't have a monopoly on cardiovascular fitness. Whether you're pedalling a bike, swimming lengths, walking uphill or swinging a kettlebell, you're challenging your heart and lungs to work harder – and that's what matters.
"Your heart doesn't care how you train it," says celebrity strength coach and Men’s Fitness Personal Trainer of the Year Michael Baah. "Make it work hard on a rower, a bike, in the pool or with a kettlebell, and it gets stronger."
Pierre Spies, sport scientist and Wattbike Master Trainer, agrees. "Cardio is a category, not a single activity," he explains. The key is finding an activity you enjoy enough to keep doing, then gradually increasing the challenge as your fitness improves.
And if you've always assumed that cardio means gasping for breath and feeling thoroughly miserable, there's more good news. It doesn't have to.
Why cardio matters – even if you hate running
Cardiovascular exercise improves the efficiency of your heart, lungs and circulatory system, helping your body deliver oxygen to working muscles. Regular activity can also help manage blood pressure, improve blood sugar regulation, support weight management and reduce your risk of cardiovascular disease.
One useful measure of aerobic fitness is VO₂ max – the maximum amount of oxygen your body can use during intense exercise. Higher levels are generally associated with better cardiovascular health and a lower risk of premature death.
"Think of VO₂ max as the size of your engine," says Baah. "You can upgrade it without ever running."
The UK Chief Medical Officers' physical activity guidelines recommend at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous activity, alongside muscle-strengthening activities on two days. That might sound daunting, but it doesn't need to happen in lengthy gym sessions. Walking to the shops, cycling to work, swimming and short bursts of exercise can all contribute. Here are eight of the best cardio exercises to do if you hate running...
Cycling: best for building stamina without pounding your joints
Whether it's a leisurely weekend ride, a commute or an indoor cycling session, cycling provides an excellent cardiovascular workout without the repeated impact of running.
"Cycling is low-impact and easy to progress," says Spies. It also lends itself to interval training, allowing you to alternate harder efforts with gentler pedalling.
Michael Baah agrees, calling it "kind to joints and perfect for intervals", although conventional cycling primarily challenges your lower body.
Try this: Start with 20-30 minutes at a pace where you can still hold a conversation. Once comfortable, add three one-minute faster efforts, separated by two minutes of easy pedalling.
Brisk or uphill walking: best for beginners
Walking is arguably the most underrated cardiovascular exercise. It's free, accessible and doesn't require specialist equipment. "Incline walking is something anyone can start today," says Baah. "As you get fitter, flat walking stops being enough, so add hills."
Pierre Spies recommends brisk or uphill walking as an accessible way to improve endurance. Increasing your pace, tackling inclines or taking a longer route can raise your heart rate without breaking into a run.
Try this: Walk briskly for 20 minutes, choosing a route with hills or increasing the treadmill incline. Aim to breathe noticeably faster while still being able to talk.
Rowing: best for a full-body workout
Unlike cycling, rowing recruits muscles throughout the body, including your legs, back, core and arms. That makes it a particularly effective way to combine cardiovascular exercise with muscular endurance.
"Legs, back and arms working together, with no impact" is how Baah describes its appeal. Technique matters, however. Drive through your legs first, then lean back slightly from the hips before drawing the handle towards your lower ribs. Reverse the sequence on the return.
Try this: Alternate one minute of steady rowing with one minute of easier rowing for 12-16 minutes, concentrating on smooth, controlled strokes.
Swimming: best for a low-impact workout
Swimming challenges your cardiovascular system while the water supports much of your body weight. This makes it appealing for people who find impact-based exercise uncomfortable.
Pierre Spies highlights its whole-body aerobic benefits, while Baah warns that poor technique can make swimming unnecessarily exhausting. "A shaky stroke leaves you breathless before your heart gets a proper workout, so take a few lessons," he advises.
Try this: Swim one or two lengths at a comfortable pace, rest briefly and repeat for 15-20 minutes. Build up your continuous swimming time as your technique improves.
Kettlebell swings: best for combining cardio and strength
Short on space and time? A kettlebell could be your answer. "Kettlebell swings are my favourite," says Baah. "Cardio and strength in a space the size of a doormat."
In a 2010 study published in the Journal of Strength and Conditioning Research, participants performing kettlebell swings for 12 minutes worked at approximately 65 per cent of their maximum oxygen consumption.
But don't mistake swings for squats. "Snap your hips forward like shutting a car door with your bottom, let your arms act like ropes, and finish standing tall," Baah adds.
Try this: Once you've learned the technique, perform 10-15 swings, rest for 30-60 seconds and repeat for five to eight rounds.
Skipping: best for a quick, inexpensive workout
Skipping ropes are cheap, portable and surprisingly challenging. Just a few minutes can elevate your heart rate considerably.
"Start with 30 seconds on and 30 seconds off, jumping just an inch or two," advises Baah. It's a higher-impact option, though, so progress gradually, particularly if you're prone to ankle, calf or Achilles discomfort.
Try this: Alternate 30 seconds of skipping with 30 seconds of rest for five minutes. Increase the duration as your coordination and fitness improve.
Boxing-style fitness: best for beating boredom
If the thought of staring at a treadmill display fills you with dread, boxing-style workouts offer a more engaging alternative. Punch combinations, footwork and timed rounds provide an interval-style cardiovascular challenge while demanding concentration and coordination.
Pierre Spies recommends boxing-style fitness and cardio classes for their variety and social appeal. “You don't need to spar with anyone: shadowboxing or a beginner-friendly fitness class can be enough.”
Try this: Perform six rounds of one minute of shadowboxing, alternating with one minute of gentle movement or rest.
Cross-trainer: best for a running-like workout without the impact
An elliptical cross-trainer mimics aspects of the running motion while keeping your feet supported on the pedals.
Spies highlights its adjustable resistance and incline, which make it easy to tailor the effort to your fitness. “It may not be the most exciting gym machine, but a podcast or favourite playlist can make the minutes pass faster.”
Try this: Exercise for 15-20 minutes at a steady effort, increasing resistance slightly every five minutes if comfortable.
How hard does cardio need to feel?
Here's another misconception worth ditching: a good cardiovascular workout doesn't have to leave you gasping for air. "Mostly comfortable, sometimes uncomfortable, rarely gasping," is Baah's advice.
He recommends using the simple talk test. During easy exercise, you should be able to chat comfortably. At moderate intensity, you can talk but not sing. During vigorous exercise, you'll struggle to manage more than a few words.
“Moderately challenging exercise should form the foundation of most people's routines,” adds Baah. Harder intervals can provide additional benefits, but they aren't compulsory. In a 2007 Norwegian study, researchers found that four-minute high-intensity intervals improved VO₂ max more than steady-paced training over eight weeks. However, the participants trained three times weekly, so this isn't evidence that everyone needs frequent intense sessions.
Michael Baah suggests this 10-minute bike or rowing workout pattern for people already comfortable with vigorous exercise:
- 2 minutes easy warm-up
- 20 seconds hard, followed by 2 minutes easy
- Repeat the 20-second effort and 2-minute recovery
- One final 20-second effort
- 3 minutes easy cool down
Beginners should start with gentler intervals and build gradually. Anyone with an existing heart condition should seek appropriate medical advice before attempting all-out efforts.
How to make cardio a habit you'll actually stick to
Finding an enjoyable activity is only half the battle. Making it a regular part of your week is what delivers lasting benefits. "Make cardio the price of something you love," suggests Baah.
His favourite strategy is temptation bundling: pairing exercise with something pleasurable, such as listening to a gripping audiobook or favourite podcast.
It's supported by research from the University of Pennsylvania, which found that participants given access to tempting audiobooks exclusively at the gym initially attended 51 per cent more frequently than controls. The effect weakened over time, but it demonstrated how enjoyment can encourage exercise.
Pierre Spies also recommends mixing activities to keep things interesting. Cycling one day, swimming the next and joining a weekend fitness class can prevent boredom while spreading the physical demands across different muscles and joints.
Baah's final advice is reassuringly simple: "On bad days, do ten minutes. It still counts and keeps the habit alive."
Ultimately, the best cardiovascular workout isn't necessarily the one that burns the most calories or leaves you most exhausted. It's the one you enjoy enough to do consistently. And if that means never going for another run? Your heart won't mind.
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Authors
Rob Kemp
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