How To Run At Home Without A Treadmill

In recent years, many people have changed how they exercise. While most people go to the gym and run on the treadmill, some have figured out how to run at home without a treadmill.

The United States reported the highest global annual gym revenue, registering $35 billion in 2019. Germany and the United Kingdom only managed a paltry $6.2 billion each within the same year. However, gym membership has since dwindled, with most preferring to train at home.

Using a treadmill is among the effective ways to build your cardio when training at home. Nevertheless, there are many other ways that you can get a gratifying home workout without using a treadmill.

According to Healthline, running in place has advantages such as improving your blood sugar, burning fat and calories, and elevating your heart rate. All these are essential for weight loss.

You can use these training tips to run at home without using a treadmill.

Running on the Spot

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Running on the spot isn't as effective as running outside or on the treadmill, but it will get you sweating while improving your cardio health. Find an open and non-slippery surface in your house to get a proper form.

As you run on the spot, try lifting your legs to your knee's height, landing on your feet's ball, and letting them roll on the heels. Then, use the correct form when running outside by swinging your hands when you raise your legs for balance.

It's important that you face forward while keeping your shoulders and back straight to avoid injuries. When starting, don't overextend. You can start by jogging in place for 30 minutes in the morning and evening at least three times a week.

Mix it up

It can get dull fast if all you do is run on the spot every day. To get a more challenging workout, try mixing up various techniques. For instance, start low and raise your knee-high with each stride. The move focuses on your leg muscles, and this will burn more calories.

Also, you might try skipping rope as you run on the spot. The coordination to get it right is challenging but will keep your mind active, keeping boredom at bay.

Run the Stairs

Stair sprints are most effective in burning calories and body fat and building muscles. To get the maximum output:

  1. Try sprinting up the stairs as fast as you can till you reach the top, then walk down the steps.
  2. Repeat the process at least 10-15 times.
  3. Take deep breaths as you walk down to aid you in recovery.

Run in your Yard

If you are fortunate and have a spacious yard, you can take the running there. First, clear a running path to enable you to run freely from one end to the other. Then, like stair runs, sprint to the end, touch the ground and jog your back to the starting point.

Run at least 10-15 times without resting between reps for a high-impact output.

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Difference Between Running in Place and Treadmill

The difference is all in the muscle movements that each exercise program targets. For example, both methods of running burn cardio, but the running mechanics aren't the same.

Running in place involves landing on the balls of your feet and rolling on the heels. Consequently, there is less pressure on your hip and knees compared to regular running, making it a bit slower.

While it's 2an excellent alternative to running on the compact treadmill, your hip flexors and other muscles won't be as active or stressful.

Working Cardio Without Treadmill Review

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⦿ Using Ellipticals

Treadmill running and incline training isn't the only way to achieve your cardio exercises at home. Besides running in place, you can try these workouts.

⦿ Gym Bikes

If you find running stressful, you can try gym bikes. While they focus on the knees and leg muscles, the spin cycle is a low-impact exercise but will still burn calories and body fat. Also, it's the best form of fitness routine at home as there are fewer chances of injury.

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⦿ Cross Trainers

Compared to gym cycles, using cross trainers is tougher and will burn more calories. The benefit of cross trainers is that it targets your arms and legs at the same time.

Cross trainers occupy less space in the house and are an effective treadmill substitute for running inside or outdoors.


You can try other treadmill alternatives at home by doing exercises to replace running.

⦾ Burpees

If you want to build stamina and burn calories simultaneously, you should try burpees. If you are a beginner, it might take a while to get into a rhythm, but once you do, you will experience the best high-impact cardio exercise.

For this exercise, you will need training shoes, an arch support brace for running, and unrelenting willpower. The Burpee targets your legs, core, and glutes.

The exercise is simple but requires hand and foot coordination. Because it gets your heart pumping fast, you should start slow and increase the pace as you get the hang of it.

⦾ Squat Jumps

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Squat exercises are high intensity that requires an iron will to keep up. You don't need any special equipment or skills to perform squat jumps. But the rewards are immense as they increase your leg power, raise your heart rate, and burn calories.

However, skip squat jumps if you have a knee injury and aren't fit. Squat jumps target the quadriceps, glutes, calves, and hamstrings.

Raise your hands and stand with your legs apart. Squat and then spring up, jumping to the air. Land gently on your feet (tiptoe) and roll onto your heels to absorb any shock.

⦾ Mountain Climbers

Mountain climbers are a beginner exercise routine you can try at home as they aren't as intensive as squat jumps. Instead, mountain climbers target the lower body, core muscles, hands, and wrists.

Start by taking the push-up position and alternate your legs as you raise your knee to your chest. Start slow and increase the pace. You can do as many mountain climbing reps as you want but be careful not to overextend.

⦾ Jump/Skip Rope

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A skipping rope is an effective way to burn calories and work cardio. It's so easy, but it can be dull if you keep skipping the same every time. Instead, try different techniques like skipping on one leg fast, crossing your feet as you jump over the rope, or rotating the rope twice in one jump.

Jump rope builds muscle strength, as it improves your cardiovascular health endurance. You can set the number of jumps you want or skip rope for at least 20-30 minutes daily.


1. Is running in place the same as running?

No. Running in place burns calories but is less stressful to your legs and hips than running outside or on the treadmill for walking.

2. Is jogging in place more effective than a treadmill in increasing stamina?

Treadmill running gives you control over your expectations. You can set the equipment to make it challenging by increasing the max speed and adjusting the max incline. However, to get the best out of your machine and increase stamina, switch between the angle of incline and speed.

The treadmill is an endurance exercise that improves cardio health and leg muscles.

3. What can you use instead of a treadmill?

Other ellipticals to use at home include cross trainers and spin bikes. However, you can still improve cardio by using non-elliptical equipment. For example, skip ropes, jump squats, mountain climbers, and stair sprints are effective indoor exercises that take up less space.

4. What can home exercise replace running?

You can substitute regular running with a treadmill and other ellipticals like cross-trainers and spin bikes. Burpees are also an intensive workout that requires no equipment.

Some other great workouts that are safe to do at home include swimming, knee-ups, stair runs, and skipping rope among others.


You can learn how to run at home without a treadmill. You can also learn how to get better at running without running. Getting started on various exercises is easy and fast, and soon you will feel energetic as you become physically healthier.

Be careful and avoid overtraining in your early days. With consistency and a balanced fitness routine, you will notice a difference in your physical attributes by getting a durable frame, toned muscles, better sleep, and weight loss.

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