Top 5 Indoor Cardio Exercises: Burn Calories Without Running

5 Indoor Cardio Exercises

Whether it’s too hot or cold, it’s very foggy outside. This may seem exaggerated, but the extreme weather conditions in Pakistan are real. However, if you put your overall physical and mental health up to the weather, you may not be very far from maintaining a regular exercise routine. In this blog post, we’re going to list five basic cardio exercises that can be done indoors and, more importantly, help you burn more calories than running. So let’s start with these exercises:


If you don’t like running or running is hard on your joints, cycling is a low-impact alternative to burn calories. A leisurely bike ride can burn about 364 calories per hour, while a vigorous bike class can burn up to 600 calories. Cycling is gentler on the joints and allows for more exercise. In a study, runners experienced 87% more muscle pain and 133% more injuries than cyclists after three and a half days and two and a half hours of training.

Cycling - Cardio Exercises


Indoor rowing has become popular as an exercise in the gym and at home. This is especially useful for people who sit for long periods of time and maintain a straight-back posture. When done with proper technique, the squat is a full-body exercise that works different muscle groups, including the hamstrings, glutes, quads, core, lats, shoulders, back, triceps, and biceps. Unlike running, it’s less impactful.

Rowing - Cardio Exercises

Jump Rope

Often neglected since school days, jumping rope is a great exercise to improve coordination, balance, endurance, and circulation. The trend of skipping on TikTok has attracted interest and led many to invest in high-quality jump ropes, including heavy weights, for more intense workouts. Jumping rope has been found to burn more calories than jogging, especially when combined with a HIIT or circuit routine for maximum benefits.

Jump Rope - Cardio Exercises

HIIT Training 

High-intensity interval training (HIIT) involves vigorous exercise followed by short rest periods. Typical HIIT workouts include exercises like burpees, high knees, medicine ball slams, and mountain climbers. Unlike regular jogging, HIIT keeps your heart rate varied and results in a higher calorie burn. In addition, the body’s post-exercise calorie burn, known as post-exercise oxygen consumption (EPOC), increases after HIIT due to the high impact. This means that you continue to burn calories while your body repairs itself after a workout.

Cardio Exercises


Trampoline riding isn’t just for kids—just ten minutes can burn as much fat as jogging for 30 minutes. Men burn an average of 12.4 calories per minute, while women burn about 9.4. NASA research also found that trampolines build more bone and muscle mass than running because of the increased G-forces of walking. To burn optimal calories, stand on the balls of your feet, bend forward, bend your knees, squat deeply on the trampoline and engage your core to activate all the muscles in your body.

Cardio Exercises

Cardio Exercises

We hope you enjoy reading this blog about cardio exercises and find it informative. Remember, exercise is about more than burning calories or losing weight. It releases endorphins, improves mood, improves sleep, and overcomes health conditions that affect mental health. Choose an activity you enjoy, whether it’s walking, yoga, Pilates, or another exercise you enjoy, to keep your exercise routine going.

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