How can I run at home without a treadmill – Do you need to?

Photo of author
Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

How can I run at home without a treadmill? Running for free!

You can easily run at home without a treadmill. You have to do spot jogging, which is the best option to do. Otherwise you have to leg focused compound workouts.

Is jogging on the spot the same as jogging?

Jogging on the spot is not exactly the same as jogging. But still it will make your legs stronger and burn some calories.

Jogging in place is a simple exercise that can increase heart rate. It is a low-impact, beginner warm-up activity and alternate jogging with other cardio exercises for a full circuit.

Yes, jogging on the spot is similar to running because both are methods of getting your body into a rhythm. However, it’s not as good for you and can actually be less effective than walking or sprinting.

When you’re experiencing pain in one leg that happens after running long distances, try jogging on the spot instead of going for a jog around town. This will help ease some pressure off your joints while still helping with calorie burn and exercise time management too!

How to not get bored while running on the treadmill

Cardio exercises to try at home

If you’re not able to go outside for a run, don’t fret. There are many alternatives to running and they are just as effective as running. Try this cardio circuit: 30 seconds of jumping jacks alternated with 10-30 seconds of squats, lunges, pushups or dips.

The best cardio exercises to try at home are jumping jacks. You can jump as high and as many times you want during these routines, or do them at the end of your workout. The benefit is that they add a high-intensity blast without taking up much time in your day–just one minute when done right!

If you have the space then you can look for the best at home treadmill for running!

You might even check some running shoes as well. Even if you are doing home workouts, still you should get some quality shoes.

how can I run at home without a treadmill

What can I substitute for running?

Actually there are no substitute for running but here are few exercises that you should try. These will benefit you like running does, but you can not replicate the feeling of running.

Jump Rope

Jumping rope is a great way to get cardio, burn 270 calories in 20 minutes, and it’s very easy. Jumping rope requires patience and practice to be good at it. There are some things beginners may trip up on when jumping over the rope.

While jogging in place is a popular alternative to jumping rope, it does not provide the same benefits. Jumping on one foot alternately or crossing your feet, turning twice as you jump up high with knees brings an element of difficulty and provides other benefits such as building muscle strength and increasing cardiovascular endurance.

Jump ropes are used for a number of exercises, but the most common and useful use is to perform jumping jacks.

Mountain Climbers

Mountain climbers are a low-impact exercise that can be done without the use of a treadmill. This is an advanced exercise for the lower body with no special skills needed; it also trains your hands, wrists and core muscles.

I do it almost every time I workout to strengthen my hip flexors.

Mountain climbers are a cross between pushups and squats. They start with the hands on the ground, then you quickly switch to your toes in order to alternate feet. Mountain climbers should be done for 30-60 seconds before switching legs again.

Squat Jumps

This exercise is high impact and high intensity, and requires strong joints and a strong heart. It also requires no special skills or equipment to perform. Squat jumps are a plyometric exercise that will raise the heart rate, burn calories, and increase power in the legs.

If you have knee pain or not fit enough then you should skip this.

Squat jumps are a way to increase the exercise intensity while working out your glutes, quadriceps, hamstrings and calves. To perform squat jumps: stand with feet hip-width apart; then jump in the air extending hips until body is straight before landing softly on balls of feet rolling backward to absorb shock in heels.

Best Gym shoes in India

Squat jumps are a type of plyometric exercise. To perform them, stand with the feet hip-width apart and arms at the sides. From this position, jump in the air and extend hips until body is straight. Land softly on balls of feet, rolling backward to absorb shock in heels as you land.


Kickboxing is a great substitute for running, which requires no equipment. You can burn 110 calories in just 10 minutes and learn the basics of kicks and punches to help you get started.

Kickboxing is a combination of punches and kicks. You should learn the basics from this article on how to properly do kickboxing punch techniques, which are endless combinations of different combos that you can create for your own cardio workout routine.

Even if you have a jogger treadmill, kickboxing is great for mental health.


Burpees are a killer cardio exercise. They will burn lots of calories and build up your stamina, but it takes some effort to get the hang of them. You’ll need experience with high-impact exercises and an iron will, as well as a good pair of shoes that can handle the impact.

The Burpee is a compound exercise that targets the legs, glutes, and core. It involves pushing off of the balls of your feet before landing in a squat position, jumping out into an air push-up before coming back down to land softly on the ground again. Springing from this starting position allows for easier return back to start when performing exercises with heavier weights or more repetitions.

Burpees are one of the most heart pumping cardio workouts that you should do slowly first.

Stair walks

Stairs can be incorporated into a workout routine as long as you are able to increase your pace by two stairs at a time. By alternating between running and stair walking, you can make it part of cardio circuit with other exercises such as crunches or squats.

Stair sprints are a high intensity workout that burns calories. They also build muscle and can be done in many different ways, such as running up stairs or walking down the stairs. It is important to rest after completing 10-20 stair sprints because your muscles will need it!

Stair walks are a great cardio exercise that can be used to warm up before other activities such as running or cycling. The person performing these stair sprints should take deep breaths and perform 10-15 of them consecutively on the way down. This is a good workout for beginners, but it’s not recommended for those with an injury or chronic pain in the lower back region.

Best Running Shoes In India Under 2000

Also stair walks or stair runs are very taxing so prepare a protein shake so you do not lack any nutrients.

Stair workout is tough but is one of the most effective home workouts that you can add to your fitness routine.

Knee ups

Knee ups is a great spot exercise that you can do if you are unable to do run at treadmill or outside.

Does running on the spot burn the same calories as running?

Running on the spot is a simple way to burn calories without needing a treadmill. It’s important to make sure that one is not running on a slippery surface and increase the intensity with knee ups.

Running on the spot may not burn the same amount of calories like actual running or even treadmill running. But spot running will burn a lot of calories.

How to run on treadmill without shin splints!

Running in place vs. running

Running in place uses different muscle movements than regular running. It doesn’t use the same body mechanics as a regular run, and it also includes more landing on your toes and balls of your feet. This is why there is less pressure on knees and hips when you’re running in place. Since there’s less glute strength, you will be slower with this type of exercise compared to running.

Running in place is generally a good alternative to running on the treadmill at home. Running in place will be easier and less stressful for your hip flexors, but it’s not as active for other muscles that you may need during runs.

Will treadmill build stamina?

When it comes to regular running, this will activate hamstrings and glutes more than at-home runnings can do because of the added resistance provided by trying to maintain proper form while moving quickly on an incline or flat surface.

Running Alternatives on Machines!

Gym bikes

Running is a tough sport. This affects the knees thus if that is your problem then you should ride gym cycles. Gym cycles are low impact workout that will help you burn calories but with very less chances of injury.

Cross Trainers

Cross trainers are somewhat tougher than riding a gym cycle but they burn more calories. Cross trainers also train your legs and arms together. Elliptical trainers are also great for alternatives to running outdoor or indoor.

Long Walks

Long walks are great low impact workout instead of running. But for walking you might need a long space or have to go outdoors.


How to clean treadmill belt in Indian style!


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

🥊 About The Skinny Author

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body building type workouts!

I cancelled the gym subscription as I was more into making my home gym for workout. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I can access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget friendly home gym machines, nutrition to buy as per your goals here in

If you have question then contact here

Ps: Author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment and set up home gym as per their Fitness goals.

Leave a Comment