15 Cardio exercise for those of you who don't like running & bull; hello healthy

You want cardio, but you run into one dilemma: You don't like running. Or cycling. Or use an elliptical. No problem.

With so many cardio options to choose from, those of you who choose not to run will have little problem finding a replacement cardio workout that might be more to your liking; all you have to do is be open to trying out some new exercises.

We've put together 15 cardio workout alternatives that you can mix up without the hassle of tightening your shoelaces.

1. Go up and down the stairs

Whether it's in your garden, office or apartment building, we're pretty sure there's a staircase nearby. Stairs are a great way to exercise your heart and lungs. You can climb fast, jump (over one rung), or jump sideways (lateral high knee). Do 3 reps up and down stairs to complete 1 set.

"When done correctly, going up and down stairs can provide challenging cardio exercises and strengthen the muscles of the lower body," said Jessica Matthews, MS, a spokeswoman for the American Council on Exercise, quoted from Prevention. Tips: Make sure not to support the handrails when going up and down stairs; this will help lighten the weight off your feet, reducing the effects of this simple cardio.

2. Jump

Jumping is a great way to break a sweat out of cardio without having to run around a jogging track in a busy city park. Replace the classic jump rope with a cross jack, which requires you to alternate arms and legs as you jump. Here's the guide:

• Stand with your feet shoulder width apart and stretch your arms out to your sides with palms facing down
• Throw your body up while crossing your right hand over your left hand and your right leg in front of your left leg. Jump to return to starting position. Jump again with opposite arms and legs (now left hand crossed over right hand; left leg crossed in front of right leg. This counts as 1 set.
• Continue alternating sides and repeat 25 sets.
• Make sure to keep your jumping speed and don't allow too long breaks between jumps

An easier alternative: small jumps (no need to jump higher than 5 cm) while still on your toes and pushing your body up on the heels of your feet, just as if you were jumping rope.

3. Burpees

Burpees really make your heart racing. Check out this short tutorial:

• Stand with your feet shoulder width apart and stretch your arms up with your palms facing forward
• Throw yourself up as high as you can while inhaling
• Landing controlled, change position to half crouched squat (arms stretched straight to support the ground)
• Push your legs straight back; now the plank body position
• Do one pushup, keeping your elbows close to your body to work your triceps
• Return your legs to the front, now return to a half-squat position and prepare to jump
• Keep repeating the cycle until you have completed 10-20 reps of burpees

4. Circle Hop Squat

Do this:

• Stand with your feet spread apart with your fingers slightly outward from your body
• Puffing out your chest, lower your upper body into a squat and touch the ground with outstretched arms
• Press your body down to prepare to jump up, rotating left 180 degrees while in the air; at the same time, swing both hands over the body from right to left. Landing slowly in a squatting position, hands straight back on the ground
• Repeat jumping by changing the position of the hand swing (now from left to right). Continue to do squats changing sides, 2-3 sets of 10 reps per set.

5. Swimming

Do several rounds of swimming with your mainstay style as usual. Swimming is a sport that involves moving the whole body with countless benefits, including more efficient breathing exercises (optimizing lung capacity), increasing muscle strength and flexibility, and increasing bone density.

Or, modify the difficulty level by jogging in the water. Aqua jogging is a great heart and lung exercise without harming the muscles and joints of the body, providing the same great cardio benefits without the same risk of injury from ground running.

6. Skaters

Stand with your feet hip-width apart and your knees slightly bent. Jump right with your right foot, land lightly on the heel of your right foot and swing your left leg behind your right. Don't put your weight on your left leg if you are able to do it. Immediately jump left with the left foot, allowing the right foot to "drag" behind the left foot. Continue alternating sides for 30 to 60 seconds.

7. Mountain Climber Twist

Starting from a high plank position (legs stretched straight on the ground, both hands resting on the ground are also stretched straight) while tightening your abdominal muscles. Bend your left knee and cross it towards the right in the body (leg position like running) towards the right elbow. Then change positions, cross your right knee towards the left in the body.

Take turns as quickly as possible without lifting your hips, for 30 to 60 seconds. Tips to make it easier for you: "Pull" your knees forward toward your chest rather than crossing them.

8. Long Jump With Jog Back

Stand with your feet hip-width apart and your knees slightly bent. Swing your arms back and bend a little deeper, then swing your arms forward while jumping as far as possible with both feet, landing gently on your heels. Now jog back as quickly as possible to the starting position and repeat. Continue to do this for 30 to 60 seconds.

9. Jumping Lunges

With your chest and chin lifted and abs tight, take a big step forward with your right leg. Immerse your upper body straight down so that your right front knee is snugly over your shoe and your left knee is "floating" in the air facing the floor; now position each knee bent 90 degrees. Now jumping, switch legs in the middle of the jump so that you land with your left foot in front of your right leg and immediately submerge your body lower back into the starting lunge position. Continue to do this for 30 to 60 seconds.

10. Inchworm

Stand with your feet hip-width apart and your abdominal muscles tight. Bend from the waist, and move your hands forward. Keep legs straight. When you get to the high plank position, quickly move your feet back toward your feet and stand up. Continue to do this for 30 to 60 seconds.

Increase the intensity by doing pushups while in the plank position.

11. Plank-to-Knee Tap

From a high plank position while tightening your abdominal muscles, lower your back and lift your hips up, raising your right hand to touch the shin of your left leg (or left ankle, if you are very flexible). Return to the starting high plank position and repeat for the left hand to touch the shin of the right leg. Continue to alternate as quickly as possible while maintaining a perfect plank position, for 30-60 seconds.

12. Runner skip

With your chest and chin lifted and abs tight, take a big step forward with your right foot. Immerse your upper body straight down so that your right front knee is snugly over your shoe (forming 90 degrees) and stretch your left knee back "hovering" in the air almost touching the floor. Place your fingers touching the floor for balance. In one smooth motion, lift your left leg forward and, while you are resting on your right leg, lift your left leg up toward your chest and jump on your right leg. Landing lightly with your right foot and immediately launch your left leg backwards to return to the starting position. Repeat one side for 30 seconds, then change leg positions and complete the remaining 30 seconds.

13. Fast Feet Shuffle

Open your legs wider than your hips, bend your knees slightly, push your hips back, and tighten your abdominal muscles. Drag the foot to the right 4 steps (or as much space as you have available), then drag it back the other way. Keep your body low and get your feet moving as fast as possible to get the most out of this exercise.

14. Tuck Jump

Stand with your knees slightly bent and jump up, bringing your knees to your chest and extending your arms straight in front of your chest. Lower your arms as you land lightly on the floor. Continue to do this for 30 to 60 seconds.

15. Step up

You will need a chair or stool that crows before starting this movement. Place your right leg on the bench and, using your glutes, push your body up so that your leg is straight and your left leg is lifted off the ground. Slowly lower your body while allowing your left foot to touch the ground followed by your right foot. Repeat, focusing on using only the right glute muscles (don't push up with your left leg). Continue to do this for 30 to 60 seconds.

Here's how to start your own cardio workout:

1. Select 4-5 exercises from the selection list above

2. Perform the first exercise for 1-2 minutes at low intensity, then rest for 30 seconds, and change to the next exercise

3. For each moderate intensity exercise, increase the intensity of your workout for the next exercise. Switch from lower to higher intensity for each set of exercises

4. When you complete a set of 4-5 exercises of your choice, this is called a round. Repeat from beginning for a total of 3-5 rounds to complete one cycle by resting 1 minute between turns. (Except swimming. You can do one cardio cycle which only consists of swimming a few laps without having to switch to another exercise.)

This intense workout can burn up to 700 calories per cycle. What's more, you can do all these exercises anytime and anywhere.

Happy cardio on the spot!

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