While running certainly isn’t everyone’s cup of tea, many will simply opt for the popular approach to get their cardio in. It also doesn’t hurt that running is something that can be done virtually anywhere you are—whether at home, the gym or on the road traveling. However, if you’re looking to switch up the routine or simply have a strong dislike of running, there’s no shortage of options.
This includes those who are looking for a moderate intensity workout, as neuroscientist and host of the Huberman Lab podcast, Andrew Huberman, detailed in a previous episode. Huberman laid out several running alternatives, many of which can be done while traveling or if you’re just not able to find time to head to the gym that day.
6 Running Alternatives for a Moderate Intensity Workout
In the clip, Huberman is covering the type of cardio workout in which you’d typically go at a 75 to 80 percent pace for roughly 35 minutes. The pace is based on 100 percent being the absolute maximum speed or intensity that you would do for any cardio activity.
Huberman offered a few possible options to swap in place of running on the episode of Huberman Lab, including the erg row and stationary bike, but also options as unexpected as jumping jacks.
“That 35-minute run, again, could be swapped with a 35-minute erg row, or sometimes, if you only have access to a stationary bike, you could do that,” Huberman explained.
“I suppose if you didn’t have access to any equipment and running is not your thing, one thing I have done, especially if I’m stuck in a hotel or I arrived late someplace and I really want to get this workout in, you could do the dreaded burpee. I know there are a lot of options out there and some people think burpees are downright dangerous, other people love burpees…or you could do really fast but full jumping jacks.”
He continued by adding two additional options, one of which is really unique in the form of walking very fast up and down a stairwell if you’re at a hotel.
“…Sometimes if I need to get the workout in, what I’ll do in a hotel if I’ve arrived late, in particular on a day of travel, is I will find the stairwell, the fire stairwell,” Huberman continued.
“I’ll make sure by the way, that I can get back into the building, because I’ve been locked in those stairwells before—and I will simply walk really fast up the stairwell as many flights of stairs as there are, or maybe even jog it, not quite sprint….in order to get that 75 to 80 percent of your max output cardiovascular work done.”
He then mentions that he always travels with a jump rope as well, and calls it a very effective way of getting cardiovascular training while on the road.
Summarizing the 6 Running Alternatives to Change Up Your Workout
As Huberman detailed on the episode, the two most noteworthy and likely options that come to mind to replace running include the erg row machine and the stationary bicycle. Here’s the summarized full list, but remember each one should be done at 75 to 80 percent of your “max” capacity:
- Erg row machine
- Stationary bike
- Burpees
- Jumping jacks
- Stairwell, fast walk or jog
- Jumping rope
The options vary depending on what you need/what’s available to you when exercising. The above episode covers a broad range of topics related to physical health and has a plethora of useful fitness tips and information.
Related: Andrew Huberman Reveals 1 Science-Backed Trick for Long-Lasting Focus and Motivation
