10 Best Treadmill Jogging Alternatives for When You Can't Run

Ranked Treadmill Jogging Alternatives

10 substitutes, ranked by how closely each one matches the Treadmill Jogging on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Treadmill Running

   88% match

   • Quads
   • Machine
   • Beginner
   • Compound

   It uses the same equipment and still works the quads.

   How to perform this exercise

   1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
   2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside. A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes. Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Movement: running, the same as the Treadmill Jogging
   • Primary muscle: quads, the same as the Treadmill Jogging
   • Equipment: a cardio machine, the same as the Treadmill Jogging
   • Body position: standing, the same as the Treadmill Jogging
2. 

   2. Elliptical Trainer

   82% match

   • Quads
   • Machine
   • Beginner
   • Compound

   Pick this when you want an easier version that still works the quads.

   How to perform this exercise

   1. To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
   2. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Treadmill Jogging
   • Equipment: a cardio machine, the same as the Treadmill Jogging
   • Body position: standing, the same as the Treadmill Jogging
3. 

   3. Stairmaster

   82% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the stairmaster and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise.
   2. Pump your legs up and down in an established rhythm, driving the pedals down but not all the way to the floor. It is recommended that you maintain your grip on the handles so that you don't fall. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.
   3. Stairmasters offer convenience, cardiovascular benefits, and usually have less impact than running outside. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Treadmill Jogging
   • Equipment: a cardio machine, the same as the Treadmill Jogging
   • Body position: standing, the same as the Treadmill Jogging
4. 

   4. Step Mill

   79% match

   • Quads
   • Machine
   • Beginner
   • Compound

   How to perform this exercise

   1. To begin, step onto the stepmill and select the desired option from the menu. You can choose a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Use caution so that you don't trip as you climb the stairs. It is recommended that you maintain your grip on the handles so that you don't fall.
   2. Stepmills offer convenience, cardiovascular benefits, and usually have less impact than running outside while offering a similar rate of calories burned. They are typically much harder than other cardio equipment. A 150 lb person will typically burn over 300 calories in 30 minutes, compared to about 175 calories walking.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Treadmill Jogging
   • Equipment: a cardio machine, the same as the Treadmill Jogging
   • Body position: standing, the same as the Treadmill Jogging
5. 

   Progression

   5. Stationary Bicycling

   77% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   Pick this when you want a harder version that still works the quads.

   How to perform this exercise

   1. To begin, seat yourself on the bike and adjust the seat to your height.
   2. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Treadmill Jogging
   • Equipment: a cardio machine, the same as the Treadmill Jogging
   • Body position: seated, not standing
6. 

   6. Bicycling

   77% match

   • Quads
   • Other
   • Intermediate
   • Compound

   How to perform this exercise

   1. To begin, seat yourself on the bike and adjust the seat to your height.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Treadmill Jogging
   • Equipment: a cardio machine, the same as the Treadmill Jogging
   • Body position: seated, not standing
7. 

   7. Fast Skipping

   75% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   Use this when you have nothing to train with, because it works the quads with bodyweight alone.

   How to perform this exercise

   1. Start in a relaxed position with one leg slightly forward. This will be your starting position.
   2. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
   3. Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: quads, the same as the Treadmill Jogging
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Treadmill Jogging
8. Play demonstration

   8. Cycle Cross Trainer

   74% match

   • Cardio
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself on the cycle cross trainer.
   2. Place your feet on the pedals and grip the handlebars.
   3. Start pedaling in a smooth and controlled motion.
   4. Maintain a steady pace and increase the resistance if desired.
   5. Continue pedaling for the desired duration of your cardio workout.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not quads
   • Equipment: a cardio machine, the same as the Treadmill Jogging
   • Body position: standing, the same as the Treadmill Jogging
9. Play demonstration

   9. High Knee Against Wall

   70% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Stand facing a wall with your feet hip-width apart.
   2. Place your hands on the wall for support.
   3. Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground.
   4. Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down.
   5. Continue alternating legs in a running motion, bringing your knees up as high as possible.
   6. Maintain a fast pace and keep your upper body stable throughout the exercise.
   7. Repeat for the desired duration or number of repetitions.

   Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

   Why this matches

   • Primary muscle: your heart and lungs, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Treadmill Jogging
10. 

    Progression

    10. Stationary Rowing

    70% match

    • Quads
    • Machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.
    2. There are three phases of movement when using a rower. The first phase is when you come forward on the rower. Your knees are bent and against your chest. Your upper body is leaning slightly forward while still maintaining good posture. Next, push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area, squeezing your shoulders back as you do so. To avoid straining your back, use primarily your leg and hip muscles.
    3. The recovery phase simply involves straightening your arms, bending the knees, and bringing your body forward again as you transition back into the first phase.

    Sets and reps: Work for 30 to 60 seconds, rest as long as you worked, and repeat 6 to 10 times.

    Why this matches

    • Primary muscle: quads, the same as the Treadmill Jogging
    • Equipment: a cardio machine, the same as the Treadmill Jogging
    • Body position: seated, not standing