For gym-goers who hate cardio

Cardio is one of those things you either love or hate. It’s generally defined as “any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time.” Jogging, cycling, rowing, and fast-walking, are typical contenders for this spot. Some people live for this type of exercise, others cringe at hearing the dreaded ‘C’ word.

In my experience, I find that the majority of people who hate cardio do so because they find it boring. And, if you think cardio is boring, imagine how much worse it’s going to be when you’re doing it on a stationary machine, in front of a mirror, with crap music blaring out on the gym speakers. Sure you can mix up your cardio by doing different machines, but old wine in new bottles tastes the same.

For my psychological survival and that of my clients, I began researching and experimenting with alternative exercises for cardio. To fend off boredom, you need exercises that stimulate and challenge.

In this article I go through 5 exercises that I used repeatedly instead of cardio that my clients enjoyed. Although they are not pure cardio exercises, they serve the same purpose: bringing that heart rate up, and keeping it there.

1. Shadow Boxing and Padwork

Shadow boxing is fighting against an imaginary opponent. The great thing about it is that you don’t need to know how to fight, and you can do it anywhere. But having the boxing basics down will help you focus better.

Simply find 4 or 5 boxing combinations, and drill them. Use a timer: 1 minute on, 30 seconds off, for 8 or 10 rounds. As you get better and more confident, add more combinations, increase your round time, and move faster.

If there is a coach or partner available, you can do some padwork, which basically involves you punching ‘targets’ which your partner is holding up for you.

This is an excellent exercise because not only are you training your heart and lungs, but also your reflexes.

2. Volume Sets

If you love lifting, and can’t bring yourself to do anything else, then we need to look within lifting itself to find the answer. My suggestion would be volume sets: sets of a particular compound exercise, with high repetitions and a challenging weight.

Great contenders in this area would be squats, clean-and-press, deadlifts, and snatches.

The idea is to have a weight which challenges you, and a number of repetitions you know you can’t do at one go. Then you work yourself to that number by resting a few seconds each time you feel you’re gassed.

Here’s an example: use a weight you know you can squat around 10 times, and aim for 20 reps. At rep 10, you have to stop for a breather. You go again for reps 11 to 15. Now you’re gassed. You take another quick breather. Then reps 16 till 18. Your legs are melting. Quick break. Rep 19… break… Rep 20.

Feel your heart about to crack open your ribs? Yes indeed :)

3. Kicks

If there’s one attack form that will get your heart rate up quickly and efficiently, it’s kicks. Repeated kicks with one leg, or combination kicks, high-and-fast will do the trick.

Whether you prefer to use a punching bag or to do air kicks is up to you. I personally prefer air kicks because they require extra control at the completion of each kick.

Furthermore, if you have a partner or coach, go for some padwork to really push yourself harder.

4. Heavy-weight Circuit

Pick 3 or 4 hard compound exercises. Exercises such as clean-and-press, renegade rows, squat jumps, burpees, farmer’s walk, medicine ball slams, and box jumps.

Decide on an amount of sets and time/repetitions for each exercise and also the resting period; and you’ve got yourself a circuit. Make sure that you choose a weight/resistance challenging enough that you need to struggle from start to finish.

5. Horse stance with weight.

Placing the body in a difficult static position will get the heart rate up very quickly.

A great static position to stimulate heart rate is the horse stance. To speed up the process we need to add weight.

Take the position as shown in the image. Pick up a weighted plate, hold out your hands, and if possible have your elbows at a hair’s breadth from locking out.

Hold the weight there for as long as you can, or aim for an amount of time that is challenging.

Also, make sure the weight is challenging; your arms need to be shaking by the first 10 seconds.