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.

1. Best match

   

   1. 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
2. Play demonstration

   2. High Knee Against Wall

   70% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   A looser match: it works the heart and lungs rather than the quads.

   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
3. Play demonstration

   3. Wheel Run

   70% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a plank position with your hands on the wheel and your body straight.
   2. Engage your core and start rolling the wheel forward by extending your arms.
   3. Continue rolling until your body is fully extended and your arms are overhead.
   4. Reverse the movement by pulling the wheel back towards your body, using your core and arms.
   5. Repeat for the desired 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

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

   4. Wind Sprints

   69% match

   • Abs
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it works the abs rather than the quads.

   How to perform this exercise

   1. Find an open space or a track to perform the exercise.
   2. Start by standing with your feet shoulder-width apart.
   3. Begin running as fast as you can, pumping your arms and driving your knees up.
   4. Continue sprinting for a specific distance or time period.
   5. Rest and repeat for the desired 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

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

   5. Push To Run

   67% match

   • Cardio
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start in a push-up position with your hands shoulder-width apart and your body in a straight line.
   2. Lower your chest towards the ground by bending your elbows, keeping your body straight.
   3. Push through your hands to extend your arms and return to the starting position.
   4. Quickly bring one knee towards your chest, then quickly switch and bring the other knee towards your chest.
   5. Continue alternating knees as fast as you can while maintaining good form.
   6. Continue 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

   • Movement: running, the same as the Treadmill Jogging
   • Primary muscle: your heart and lungs, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Treadmill Jogging
   • Balance: harder to stay steady on than the Treadmill Jogging
6. 

   6. Carioca Quick Step

   67% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the adductors rather than the quads.

   How to perform this exercise

   1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
   2. With your right foot, quick step behind and pull the knee up.
   3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.

   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: adductors, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Treadmill Jogging
   • Balance: harder to stay steady on than the Treadmill Jogging
7. 

   7. Linear 3-part Start Technique

   67% match

   • Hamstrings
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it works the hamstrings rather than the quads.

   How to perform this exercise

   1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
   2. Place your right hand onto the line, and thing bring your nose close to your left knee.
   3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
   4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.

   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: hamstrings, not quads
   • Equipment: bodyweight only, not a cardio machine
   • Body position: standing, the same as the Treadmill Jogging
   • Balance: harder to stay steady on than the Treadmill Jogging
8. 

   8. Star Jump

   66% match

   • Quads
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
   2. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
   3. As you land, bring your limbs back in and absorb your impact through the legs.

   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
   • Balance: harder to stay steady on than the Treadmill Jogging
9. Play demonstration

   9. Short Stride Run

   65% match

   • Cardio
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Find an open space or a treadmill to perform the exercise.
   2. Stand tall with your feet hip-width apart.
   3. Start jogging in place, lifting your knees high and pumping your arms.
   4. After a few seconds, start taking short strides forward, maintaining a quick pace.
   5. Continue running with short strides for the desired duration or distance.

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

    10. Run

    62% match

    • Cardio
    • Bodyweight
    • Beginner
    • Compound

    How to perform this exercise

    1. Start by standing upright with your feet hip-width apart.
    2. Engage your core and keep your upper body relaxed.
    3. Begin jogging in place, lifting your knees up towards your chest and landing softly on the balls of your feet.
    4. Maintain a steady pace and continue jogging for the desired duration or distance.
    5. Remember to breathe deeply and maintain good posture throughout the exercise.

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