Since launching my signature Strength collection—a 16-week, gym-based program—I’ve grown to appreciate the value of maintaining lean muscle mass. Like many, I’ve gone through different fitness phases. One I’ve moved past is overtraining with excessive cardio. These days I prioritize strength training to elevate my heart rate and choose gentler forms of cardio such as incline walking, jumping rope, or relaxed walks. I’m not against cardio; it has its place. But if you’re seeking an alternative to running, this approach might suit you.
Create a sustainable step goal for yourself.
Whether you use a tracker (Apple Watch, Oura Ring, Whoop, etc.) or prefer a time-based target (30 minutes, an hour), set a realistic daily walking goal. I enjoy tracking steps and am often surprised by how much everyday movement contributes to my total. Start by adding short morning and evening walks—10–15 minutes each is enough to make a difference. Walking is a simple way to incorporate LISS (low-intensity steady-state cardio) into your routine; it benefits both physical health and mental wellbeing.
Add a team sport into your routine.
Joining a team sport is a fun way to get consistent cardio without it feeling like a chore. Try tennis, a recreational volleyball league, walking nine holes of golf with a friend, or a family kickball game. I’m especially excited to play pickleball this summer. Seasonal sports let you sneak in effective cardio while enjoying social time and friendly competition—never underestimate how much more likely you are to stick with something when it’s fun.
Learn something new.
Learning a new skill can make cardio engaging and time fly by. When I started jumping rope, I was surprised at how quickly 20–30 minutes passed because I was focused on mastering the next move. Jump rope demands concentration, and progress is rewarding: you can build new skills, combine moves, and see tangible improvement. It’s also extremely portable—pack a rope and take it anywhere. If you want a structured challenge, the 30-Day Jump Rope Challenge from Recreation Sweat offers step-by-step demonstrations and technique tips for multiple combinations. For me, jump rope transformed cardio into something fun and convenient.
In short, balancing strength training with low-impact, enjoyable cardio options has made fitness more sustainable and enjoyable. Whether you set a daily step goal, join a sport, or pick up a new skill like jumping rope, the key is choosing activities you look forward to—consistency follows enjoyment.