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INDOOR RUNNING
vert.run - smart training plans for smart trail runners
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Running at home: a list of the best cardio exercises you can do at home with no equipment-Indoor Running
The idea here is simple: to understand which indoor cardio workouts “equal” a run.
To calculate the calories you burn from each of these exercises, use this formula:
METs x 3.5 x (your body weight in Kilograms) / 200 = calories burned per minute.
Click here to learn how many calories you burn on a normal run.
running in place
30 min of this exercise = a 2.5 mile run at 7.5 mph
- From: Kari Ramirez - Chile
- Equipment needed: A watch
- METs: 8
- Move your arms like you would during a "normal" run.
jump rope + single leg squat
30 min of this exercise = a 4.2 mile run at 7.5 mph
- Moisés Jiménez - France
- Equipment needed: a rope
- METs: 12
- Alternate between 1 minute easy / 3 min hard on the rope + 30 seconds squat on each leg
jumping jacks + burpees
30 min of this exercise = a 3.5 mile run at 7.5 mph
- Kirsten Kortebein - USA
- Equipment needed: none
- METs: 11
- Alternate between 2 min of jumping jacks and 1 min of burpees
heismans + standing mountain climbers
30 min of this exercise = a 4.2 mile run at 7.5 mph
- Max Keith - Chile
- Equipment needed: none
- METs: 12
- Alternate between 1 minute of each exercise
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