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A Calorie-Burning Workout For People Who Hate to Run

No-Run Cardio Workout | 20 Minutes

A Calorie-Burning Workout For People Who Hate to Run

No-Run Cardio Workout | 20 Minutes
Image Source: POPSUGAR Photography

We get it. Not everyone is in love with running. But we also know that cardio is an important component of being physically fit. This quick, no-running workout will leave you breathing hard — in the best way possible. The mix of bodyweight and plyometric exercises is perfect for building muscle while torching calories.

Here's the workout with directions. Keep scrolling for explanations on the moves.

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Full-Body Fitness Quickie: 20-Minute Cardio HIIT Workout
No-Run Cardio Workout | 20 Minutes
Image Source: POPSUGAR Photography
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Side Shuffle With High-Knee Hold

Side Shuffle With High-Knee Hold
Image Source: POPSUGAR Photography
  • Take small, quick steps to the side. Try to get in as many steps as possible in the width of your mat.
  • When you reach the edge of your mat, pause, bringing your inside knee up to waist level. This small pause works your abs and challenges your balance.
2 / 11

Ali Shuffle

Ali Shuffle
Image Source: POPSUGAR Photography
  • Keeping your weight on the balls of your feet, scissor your legs front and back.
  • This is quick footwork, and it should be light and fast. Pump your arms to keep the speed of the feet up in tempo.
3 / 11

180 Jump Squat

180 Jump Squat
Image Source: POPSUGAR Photography
  • Start in a deep squat, touching the floor with your left hand.
  • Jump, turning 180 degrees to the left, landing softly in a deep squat with your right fingertips on the floor. Reverse directions, jumping to the right, to return to your starting position.
4 / 11

Alternating Knee Hug

Alternating Knee Hug
Image Source: POPSUGAR Photography
  • Stand tall and alternate pulling one knee at a time to your chest, and hold the hug for a few seconds before switching legs.
  • This is an active stretch for your low back.
5 / 11

Alternating Lunge Jump

Alternating Lunge Jump
Image Source: POPSUGAR Photography
  • Bounce on the balls of your feet, jumping into a lunge with your left knee forward.
  • Jump your feet together and switch sides, bringing the right knee forward.
  • Stay light on your feet throughout this exercise.
6 / 11

Invisible Jump Rope

Invisible Jump Rope
Image Source: POPSUGAR Photography
  • Pretend you're holding a jump rope, and skip the invisible rope. Try different types of footwork throughout the minute. Jump on two feet or alternate hops.
7 / 11

Arm Circle

Arm Circle
Image Source: POPSUGAR Photography
  • Draw large, slow circles with your arms, reaching high and back to start. Reverse directions after 30 seconds.
8 / 11

Jab and Bounce

Jab and Bounce
Image Source: POPSUGAR Photography
  • Bouncing on the balls of your feet, jab to the right and then jab to the left, allowing your feet to swivel as you punch. This is shadow boxing, so throw in some uppercuts if you feel like it.
9 / 11

Bunny Hop

Bunny Hop
Image Source: POPSUGAR Photography
  • In a plank position, jump your feet to the left, bringing your knees toward your left elbow.
  • Jump your feet back to plank, and then jump your knees toward your right elbow.
10 / 11

Kick Crunch

Kick Crunch
Image Source: POPSUGAR Photography
  • Exhale to engage the abs as you kick your right leg up, bringing your left hand to your right toes, doing a small crunch.
  • Repeat on the other side.
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