Running Indoors Without A Treadmill

Running in place indoors can be a simple solution if you can’t get outside or don’t have a treadmill at home.

Although you may not reach the same intensity as an outdoor run, if you put some effort in, you’ll definitely burn some calories and increase your heart rate too! Here’s our top tips on how you can run indoors without a treadmill.

Running on the spot

Running through the house isn’t realistic (or safe!), but running on the spot is simple and effective. Make sure you choose a non slippery surface and jog/run on the spot. Swing your arms at the same time as you lift your knee (opposite arm to knee) and keep your back straight and head up.  Increase your speed to make your workout more intense.

Knee Ups

Increase the intensity of your workout by adding some knee ups. While you’re jogging on the spot try to raise your knees as high as you can with each stride. The higher intensity will increase the amount of calories you burn, challenge your muscles and help tone your abs.

Stair runs

Add some stairs to your workout. Stair sprints can help build muscle and increase the calories you burn. Start at the bottom and sprint as quick as you can to the top, pumping your arms as you go. Try sprinting up the stairs, then walking back down 10 times to really get your heart pumping.  Take deep breaths as you walk downstairs, using this time to recover.

Or try out our short stair workout below!

Running in your back garden

If you have space in your back garden add some sprint runs, sprinting from one end of the garden to the other. Try and run back and forth 15 times with no rest in between. Time yourself as you do, aiming to beat this next time.

Cardio Workout Finisher

Try one of our at home workouts, there’s a variety of high and low intensity to choose from, then add this workout finisher to the end.

Complete two rounds of:

  • Jog/run on the spot – 2 minutes on, rest for 15 seconds
  • High Knees – 2 minutes, rest for 15 seconds
  • Stair Runs – 5 times, rest for 15 seconds