10 Best Treadmill Running Alternatives for Quad Strength & Cardio

Ranked Treadmill Running Alternatives

10 substitutes, ranked by how closely each one matches the Treadmill Running 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 Jogging

   88% match

   • Quads
   • Machine
   • Beginner
   • Compound

   Pick this when you want to work the quads one side at a time.

   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 jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture as you jog, 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 Running
   • Primary muscle: quads, the same as the Treadmill Running
   • Equipment: a cardio machine, the same as the Treadmill Running
   • Body position: standing, the same as the Treadmill Running
2. 

   2. Elliptical Trainer

   84% 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 Running
   • Equipment: a cardio machine, the same as the Treadmill Running
   • Body position: standing, the same as the Treadmill Running
3. 

   3. Stairmaster

   84% 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 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 Running
   • Equipment: a cardio machine, the same as the Treadmill Running
   • Body position: standing, the same as the Treadmill Running
4. 

   Progression

   4. Stationary Rowing

   82% 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 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 Running
   • Equipment: a cardio machine, the same as the Treadmill Running
   • Body position: seated, not standing
5. 

   5. Step Mill

   81% 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 Running
   • Equipment: a cardio machine, the same as the Treadmill Running
   • Body position: standing, the same as the Treadmill Running
6. 

   6. Recumbent Bike

   72% match

   • Quads
   • Machine
   • Beginner
   • Compound

   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.
   3. Recumbent bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.

   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 Running
   • Equipment: a cardio machine, the same as the Treadmill Running
   • Body position: seated, not standing
7. 

   Progression

   7. Stationary Bicycling

   70% match

   • Quads
   • Machine
   • Intermediate
   • Compound

   Pick this when you want a harder version that works the quads one side at a time.

   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 Running
   • Equipment: a cardio machine, the same as the Treadmill Running
   • Body position: seated, not standing
8. 

   8. Bicycling

   70% 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 Running
   • Equipment: a cardio machine, the same as the Treadmill Running
   • Body position: seated, not standing
9. Play demonstration

   9. Dumbbell Burpee

   69% match

   • Quads
   • Dumbbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Start in a standing position with your feet shoulder-width apart and a dumbbell in each hand.
   2. Lower your body into a squat position, placing the dumbbells on the ground in front of you.
   3. Kick your feet back into a push-up position, keeping your body in a straight line.
   4. Perform a push-up, bending your elbows and lowering your chest towards the ground.
   5. Jump your feet back towards your hands, landing in a squat position.
   6. Stand up explosively, lifting the dumbbells off the ground and bringing them to your shoulders.
   7. Press the dumbbells overhead, fully extending your arms.
   8. Lower the dumbbells back to your shoulders and repeat the entire sequence 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

   • Primary muscle: quads, the same as the Treadmill Running
   • Equipment: free weights, not a cardio machine
   • Body position: standing, the same as the Treadmill Running
   • Balance: harder to stay steady on than the Treadmill Running
10. Play demonstration

    10. Run

    69% 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 Running
    • Primary muscle: your heart and lungs, not quads
    • Equipment: bodyweight only, not a cardio machine
    • Body position: standing, the same as the Treadmill Running