Cardio Without Running Workouts: These 3 Moves Obliterate Fat!

There's no denying, if you want to seriously burn some calories, running is one of the best options.

But it's not the only way you can burn fat and get fitter.

The reality is, running isn't for everyone. In fact, there are many types of dynamic cardio exercises that you can do for stellar calorie burn while building lean muscles at the same time.

In this post, you're going to learn 3 cardio workouts that will torch body fat and tone muscles all over your body simultaneously.

Note: All of these workouts can be done with or without a dumbbell. However, adding a little bit of weight will boost the calorie burn even higher.

Let's begin!

1. Oblique skips

Cardio Without Running

How to do it

  • Stand with legs shoulder-width apart while bending your upper body 30 degrees to the ground.
  • You can hold a dumbbell in your hands reaching knee length.
  • Now jump to the right supporting only on your right foot, then you're going to jump to the left only supporting on your left foot and repeat.
  • Your hands with the dumbbell should switch sides as you alternate your legs.
  • Do 3 sets of 20 reps.
2. Jump Split Lunges

How to do it

  • Get into the lunge position with your left thigh parallel to the ground and right knee almost touching the ground.
  • You can hold a dumbbell with both hands at chest height.
  • Now you're going to do an explosive jump and switch legs then repeat.
  • Do 3 sets of 15 reps.
3. Jump squats

How to do it

  • Get into the squat position as low as possible holding a dumbbell with both hands almost touching the ground.
  • Do an explosive jump as high as possible while swinging your hands above your head, holding the dumbbell tight.
  • For this exercise use a 10 pound dumbbell.
  • Do 3 sets of 20 reps.
More No-Running Cardio Options

Circuit Training

You can do other heart pumping exercises like mountain climbers, crossover crunches, burpees or high knees.

Just make sure to keep rest time between 30 to 40 seconds to maintain the intensity.

Jumping rope

As the name suggests, you will only need a piece of rope, preferably one with handles. It's fun to do and it burns tons of calories per session.

It's very flexible so you can do it indoor or outdoors. When performing this exercise jump on your toes so that your heels don't touch the ground as this is more beneficial for your joints.

Plus it benefits your muscles and respiratory system. So if running isn't your thing you might find this option appealing.

Roller Skating

Even though this isn't the 80s, you will definitely get a good workout from each session.

The only drawback is that it will require you to learn and master the technique first.

The big appeal with rollerskating is that it's low impact to the joints, so this is a good option for runners who are suffering from minor knee injuries.

Note: If you plan to take up roller skating make sure to talk to your doctor first to see if it's OK.

Shadow boxing

If you don't have a training bag then you can do  shadow boxing instead. It basically requires you to create an imaginary rival in your mind and fight it.

It's quite fun to do as it will improve your speed, endurance and overall technique.

You can also add some kicks to it for some additional lower body training.


This option is very fun, as it only requires you to turn up your favorite music and get started.

Don't worry if you're not moving to the beat. The point is you're being active and sweating.

So if you really hate running, all you have to do is just dance.💃

Use it as an open opportunity to practice some moves and just overall have fun.

This builds your endurance and strength at the same time.


Biking is another enjoyable activity that is good at toning your whole body. So group up your friends and ride around the neighborhood or at the local nature park.

This will not only provide you with a maximum calorie burn but it also allows you spend time with your friends and have fun memories.

If you live close to work or school then pick up biking as your main mode of transportation.

You'll get guaranteed exercise while reducing your carbon print and commuting expenses.

Stroller speed walk

If you're a new mom and can't find time to exercise then you might like this option.

Why not take your new bundle of joy for a stroller speed walk around the neighborhood. It's a guaranteed way to burn calories as you will be walking plus pushing the extra weight.

Try some of these exercises

The 3 workouts listed above will be some of the most heart-pumping moves you will ever do.

They will take you out of your comfort zone and melt body fat.

Give them a try👍