Burn Calories Without Running: 5 Cardio Exercises You Can Do Inside

Burn Calories Without Running: 5 Cardio Exercises You Can Do Inside

It’s too hot or too cold; it’s too smoggy outside. These may sound like cribbing, but in Pakistan, extreme weather conditions are a reality. However, if one leaves their general physical and mental well-being to the weather conditions, they may not go too far in keeping up with a regular exercise routine. In this blog, we will list five essential non-running cardio exercises that can be done inside, and what’s more – help you burn more calories than running.

So, let’s go.


If you don’t like running or if running is tough on your joints, cycling is an excellent low-impact alternative to burn calories. A leisurely bike ride can burn about 364 calories per hour, while an intense spin class can boost that to 600 calories. Cycling is gentler on the joints, allowing for longer workouts. In a 2014 study, runners experienced 87% more muscle soreness and 133% more muscle damage than cyclists after exercising for two and a half hours for three days.


Indoor rowing is gaining popularity as a workout both in gyms and at home. It’s especially beneficial for those who sit for long periods, promoting a straight back posture. When done with proper technique, rowing becomes a full-body workout, engaging various muscle groups including hamstrings, glutes, quads, core, lats, shoulders, back, triceps, and biceps. Unlike running, it’s lower impact.

Jump Rope

Jump rope, often overlooked since school days, is an excellent exercise for enhancing coordination, balance, stamina, and circulation. The TikTok skipping trend has revived interest, leading many to invest in quality jump ropes, including weighted ones for a more intense workout. It’s revealed that jumping rope burns more calories than running, especially when incorporated into a HIIT or circuit routine for maximum benefits.

HIIT Training 

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by rest periods. A typical HIIT workout includes exercises like burpees, high knees, medicine ball slams, and mountain climbers. Unlike steady-paced running, HIIT keeps your heart rate fluctuating, leading to high-calorie burn. Additionally, the body’s post-exercise calorie burn, known as Excess Post-Exercise Oxygen Consumption (EPOC), is elevated after HIIT due to its high impact nature. This means you continue to burn calories as your body repairs itself post-workout.


Bouncing on a trampoline isn’t just for kids – just ten minutes of it can burn as much fat as 30 minutes of running. Men can burn an average of 12.4 calories per minute, while women burn around 9.4. NASA research also reveals that trampolining builds more bone and muscle mass than running, thanks to increased G-force during bouncing. For optimal calorie burn, stay on the balls of your feet, lean forward, bend your knees, bounce deeply into the trampoline, and engage your core to activate all muscles in your body.

We hope you enjoyed reading this blog and found it informational. Remember, exercise goes beyond calorie burn or weight loss. It releases endorphins, enhancing mood, improving sleep, and addressing health conditions affecting mental well-being. To maintain a workout routine, choose activities you enjoy, whether it’s hiking, yoga, Pilates, or any other preferred exercise.

In case you are looking for new or used gym and fitness equipment to buy or sell, check out OLX Pakistan’s listings. 

You may also like to read:

How to Maintain Health and Fitness in a Busy Work Life?

Exercises to Improve Your Core

Best Treadmills in Pakistan With Prices

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