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Easy Cardio Swaps to Get the Most Out of Your Workout

Easy Cardio Swaps to Get the Most Out of Your Workout

Doing the same cardio machine day after day can become monotonous. If you want to switch things up and make the most of your workouts, try some of these simple switches; for instance, instead of running on easy aerobic days take up spinning class instead!


Trampoline jumping or rebounding is a great exercise to help build cardiovascular endurance and strengthen core and leg muscles. Rebounding also makes a good alternative to traditional exercise for people who have back or joint issues. 

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Rebounding can be performed either intermittently or continuously to increase cardio endurance while helping build better balance and coordination in muscles and bones.

Trampoline workouts are fun and stimulating ways to help your body shed fat quickly. A 15-minute rebounding class typically burns approximately 520 calories; however, this amount varies from person to person.

Trampolines provide a similar bouncing action as walking, but by working more muscles and using more energy. Furthermore, trampoline jumping increases oxygen intake which in turn helps your heart maintain an effective rhythm. Furthermore, jumping strengthens knees and ankles which in turn can improve overall balance.

Rebounding can also help you increase fat and muscle loss. One hour spent rebounding on a trampoline can burn over 1,000 calories due to stimulating muscles for increased energy usage while simultaneously stimulating your metabolism so that calories continue burning long after you’ve finished working out.

Anyone who wants to stay in shape can benefit from trampolines. They help build strong bones and increase bone density. Trampolines are also good for those with osteoporosis and arthritis. They can help children develop balance skills while exploring the trampoline’s many uses.

If you are in search of a trampoline for yourself, online is your go-to source. There is a range of oval-shaped trampolines designed with lateral movements in mind available and equipped with electronic monitors which track workout time, jumps per minute and total jumps – some models even feature upper-body cords to increase intensity!


Elliptical trainers offer runners a low-impact option for cross training that mimics running movements, helping maintain fitness while training through injuries. Once approved by their healthcare provider and integrated into an exercise routine plan, this type of machine can serve runners well in keeping fit or rehabbing injuries.

Brant Stachel, running coach for Milestone Fitness, believes elliptical workouts provide an efficient aerobic and muscle-sculpting workout, helping runners train safely without risking injury. He uses it 2 to 4 times each week as part of his own workout regime and encourages several of his clients to incorporate it into theirs as well.

Elliptical machines, commonly found at gyms, consist of two foot panels on which you place your feet and move in a circular motion to replicate the action of running. You can run, walk or cycle on these machines; typically they also come equipped with screens so you can track workout stats or monitor heart rate or select pee-programmed elliptical workouts.

Although ellipticals may help you meet your cardiovascular workout requirements, it’s important to remember they don’t burn as many calories as outdoor running does and may not work on upper body strength as effectively – which may pose issues for runners who tend to focus more on lower bodies than upper ones.

As when using any cardiovascular machine, when exercising on an elliptical it’s recommended to focus on cadence – or repetitions per minute (RPM) of your workout and vary its resistance and incline settings to create an elliptical workout with optimal cadence of around 90 RPM which can usually be monitored via console settings on most machines. 

For a more challenging elliptical experience aim for moderate intensity with gradual increases of resistance every few minutes.

Runners can benefit greatly by including elliptical workouts in their running training. Incorporating these sessions safely through injuries, as well as recovering runs performed at lower intensities than hard workouts, will keep your legs from tiring out too quickly while providing sufficient aerobic challenge.


Walking is an excellent exercise that can increase energy, strengthen bones and muscles, promote good sleep, and aid recovery from injuries. Plus it’s low impact – making it suitable for people of all ages and fitness levels! 

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Walking can also serve as an entryway into more intensive cardio exercises like running without being daunting at first. For beginners seeking an intensive cardio workout but lacking experience or confidence to start running directly it may also provide an ideal gateway.

Running experts often suggest walking for one mile before and after every run to increase blood flow and stave off post-run stiffness or soreness. Although this advice is good for any runner, particularly newcomers starting out, walking prior to and post run can be particularly effective at keeping stiffness at bay and helping prevent post run soreness or stiffness from the start. 

Beginning runners in particular are advised to walk prior to and post run as part of an optimal conditioning strategy to prevent injury from pushing themselves too hard too soon.

An effective strategy for training for a half marathon while walking is to follow a structured run/walk workout plan. This will enable you to build up endurance so that gradually increasing the length of running intervals doesn’t leave you winded. 

These plans can be found online or printed off, or created through fitness apps on phones – these typically include warm-up walks followed by speed bursts at an easy-to-maintain pace, followed by cool down walks.

Speed bursts should be performed for 30 seconds at around 80 percent of your maximum effort, followed by one or two minutes of light walking or gentle jogging before repeating it eight times for a complete workout. You can use this same workout to train for various types of exercises like power walking, cycling and the elliptical machine simply by altering intensity and duration accordingly.

Another key benefit of interval training is helping you become more familiar with running longer distances, as this provides insight into your body during extended runs. This reduces injuries so you can confidently train for your goal race and enjoy it more on race day!


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