7 Treadmill Alternatives-How to replace a treadmill at home?

7 Treadmill Alternatives-How to replace a treadmill at home?

In any form, running, done correctly, is a wonderful way to keep the body in good shape, strengthen virtually every system in the body, increase endurance, and make feeling good a “habit”. But, the weather and infrastructure do not always allow you to exercise on the street, fitness centers can be too far away, and not everyone has the opportunity to buy or install a home exercise machine. What to do, how to replace the treadmill alternatives at home, and how realistic and effective it is, we will tell.

Running in place treadmill alternatives

The first available exercise at home is running in place. Even with a simulator, it is practiced in a lightweight form to warm up the muscles, heart, and lungs, and gradually increase the load. Many people are skeptical about “local running”, but only because they don’t know how to do it right.

Advantages and Features

The main difference between running in place and standard runs in the park, street, or on a treadmill is that for an adequate result you need to run every day. But, given that the normal duration of a workout, in this case, is 20-40 minutes, there is nothing terrible and difficult about it. And you can do it even during your favorite show, without thinking about your own appearance, seasonal and technical suitability of shoes and clothes.

Mandatory conditions

  • Do not take running at home lightly. This is a complete sport, therefore:
  • Be sure to do a warm-up stretching immediately before the “race”.
  • Class time, duration, and nutrition are adjusted, as for the simulator or jogging on the street.
  • Make sure the room is well-ventilated.
  • You need to run in special sport’s shoes – in slippers, shoes and barefoot it is impossible to place your foot correctly, and injuries are inevitable.
  • The load (duration, knee height, frequency of movements) must be increased gradually.
    Recommended: “Treadmill for the buttocks.”

Beginners, people with very large weight, the elderly, you can generally start with 1 minute a day! And then the body itself will tell you what to do.

Due to the technical features, running on the spot as an alternative to the treadmill can only be partially considered. In order not only to maintain the shape but to develop it, there will be few such specific loads. The exercise does not affect individual groups of muscles and ligaments, so you need a complex that provides for their work.

Shuttle run

Running back and forth is also a good substitute for a treadmill, a real sprint, and stayer distances. In its classic form, this is a great “trainer” for legs, buttocks, back, lower back, and abs. It will take 5 meters in a straight line and any three items for “juggle”. The selected distance at the extreme points is marked by two of them, and then, when rushing, one of the lying ones is alternately replaced by a third. This will ensure the completeness of the load and “dilute” the monotony.

10 meters

A special variation of the shuttle run requires exactly ten meters of straight space. Most likely, you will have to use several rooms, and the run itself occurs in the following sequence:

  1. We run 10 meters, stop, take an intense breath and exhale through the nose.
  2. We turn around, run the next segment, get up and repeat the inhalation-exhalation twice.
  3. After the next segment, we ventilate the lungs one more time, and so on.

You should continue training according to your capabilities or until you feel oxygen intoxication.

Running “if possible”

Not every apartment has a place for “ten meters”, but you can run any length of the room. If you “hook” the corridor, with turns, you will get not only a replacement for the treadmill but almost a cross in the forest. Those who practice such races are advised to periodically change the setting of the feet, the position of the hands, strain-relax the press, and other muscles in order to activate all muscles and systems and get the maximum benefit.

If you can’t run

How to run at home if there is no treadmill, the area, layout, and saturation of housing with furniture do not allow to accelerate in principle, and the neighbors below categorically do not perceive running on the spot? There is also a way out for this case, and it was developed by a professional athlete just for training in cramped conditions. It is called “Workout 55”, which includes two exercises – squats and push-ups, but performed in a special sequence.

First, one squat is performed, and immediately after it, ten push-ups. Then 2 squats, but only 9 push-ups. Then three and eight, respectively, and so on until the moment when 1 squat is “closed” with ten push-ups.

And then there are timed clapping jumps, burpees, and other simple exercises that may not replace the treadmill in all aspects, but will definitely make (keep) the body healthy and beautiful.

Treadmills are great, but not for everyone. If your joint damage or injury worsens when using the treadmill, or if you don’t have time to use it, these alternatives may help.

Participation depends on the machine you use. You won’t burn as many calories on a suspension machine as you would on a treadmill, and that’s fine. This is not a direct replacement, but an alternative with similar benefits.

1. Rowing Machines

Rowing is a full-body exercise that includes sliding seats, pull cords, and a variety of resistance application techniques to help improve muscle and endurance.

Rowing machines may have magnetic flywheels or puddles that provide more natural resistance.

That’s what you think. A machine that simulates coordination. Coordination has little effect on the knee and places a lot of strain on the muscles.

Build your back, quads, and even your core while burning calories just like you would on a treadmill.

It takes up a little more horizontal space than a treadmill and usually folds flat so it can be stored upright when not in use. That is, unless you buy a rower and fill the tank.

Posture is everything in a rowing machine, so above all, you need to be 100% sure that you are in good shape, and then increase your intensity and speed while maintaining your posture as you increase the amount of exercise.

This is arguably the best homemade full-body workout solution that has been around for a long time. They’re generally cheap, compact, and work hard when you consider other machines you don’t need to buy anymore.

If you want an alternative to a single treadmill, rowing machines should be your first choice.

2. Suspension Trainers

Suspension training can help you cut fat and calories and build a leaner body, but it’s not as intense as a treadmill. You can save your knee, but you will absolutely feel the pain and muscle gain.

Suspension training uses elastic or rubber bands suspended from a suspension system. They are usually installed between two load-bearing walls using garage rafters or studs. They definitely take up a lot of space.

Use a band to pull and create resistance using a suspension system. You can also do leg raises on your back, use ropes and rings to connect your core and keep your body straight, or use hanging handles to lift yourself off the floor.

This system is versatile and can train literally every muscle group in your body that you would normally use at the gym. But they are invasive, so make sure you have enough space to place one of them.

Suspension machines are commonly found in CrossFit gyms or military gyms that focus on strength training rather than cardio. This is an alternative that will help you achieve your goals with minimal impact on your joints.

3. Vertical Climber

These elliptical sneakers are upright, compact, and don’t take up as much space as a treadmill. Also, unlike a treadmill, it’s really good for your knees.

Vertical climbers are also called incline steppers or steppers. It helps you get down on your knees and sweat, but it can be intimidating if the only serious aerobic exercise in the past was the treadmill.

There are many different vertical climbers, some of which can be quite large with more strength, resistance, and height options. It’s very niche, so it’s hard to say if you’ll like it right away.

Your best bet is to check if the local gym where the gym is located has a one-day trial membership, test it out and see how you feel after that. It helps you burn calories like a job without putting too much stress on your knees.

4. Stationary Bike

Depending on who you ask, treadmills are pale compared to good exercise bikes. Stationary bikes help sweat a lot and are designed to last 10+ years. They are cheaper than treadmills because they don’t have a motor and therefore have fewer working parts to worry about.

Knee-butting can be tiring for some people, but it is not recommended to put pressure on the knee. Because your weight doesn’t rest on your knees when you exercise, you can prevent future injuries and joint pain.

However, it is a difficult decision for many people because there are so many types of exercise bikes to choose from. Upright, dual-action, and recumbent bikes to name a few, each with a different design and primary fitness purpose.

We mentioned spinning bikes because they have similar or greater intensity than treadmills, are often considered the best choice for weight loss, and aerobic exercise, and are generally a better choice than other types of exercise bikes.

5. Jump Rope

One thing that jumping rope and treadmills have in common is stress on the knees. Jumping rope seems far from running on a treadmill, but in reality, it is remarkably similar.

Both can have moderate to severe effects on your knees, but they offer a great way to increase sweating and lose weight. Jumping rope can be less effective if done wisely.

Both of these machines are designed for aerobic exercise, so don’t expect big gains in muscle mass. However, jumping rope can use more muscle groups, so if your goal is to curb fat, jumping rope can help in a different way than a treadmill. Your hands will definitely hurt.

6. Boxing


We are now in a gray area. How can boxing replace the treadmill? In some ways, it’s better. It’s not just for hardcore athletes. You can only use boxing for aerobic exercise.

Best of all, you can be completely still, so you don’t put stress on your knees. All you have to do is focus on your core and arms and maintain your pace while you exercise.

Boxing can be intense, but it can scale. It should be as intense as you want it to be. One of the benefits of boxing over running on the treadmill is how it engages your biceps, triceps, and core.

In fact, you can stop boxing with some (good) muscle aches and soon see improvements in muscle definition and size. Calorie loss is about the same, but you won’t get it on a treadmill.

7. Dance

We have reached the farthest alternative. Dancing has many benefits, including increasing confidence, allowing you to use different techniques, using more muscles than using machines in the gym, and more.

If you’re not dancing strenuously, you won’t lose the same amount of calories, but like boxing this is scalable. You can do it on your own and do it any way you want, and by removing fat from different parts of your body, you can lose a significant amount of calories.

It’s a win-win (if the machine wears you out, it’s a fun way to control your cardio).

Treadmill Alternatives Video

If you need to read about the best treadmills with TV screens please read our article.

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