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5 Ways to Fast Conditioning (No Running Required)
5 Ways to Fast Conditioning (No Running Required)

5 Ways to Fast Conditioning (No Running Required)

Some people absolutely love to run. They talk about runner’s high, and can’t wait to get back out on the open road and just run for miles and miles. I am not one of those people.
And since I am so obviously not a runner, I’ve had to find different ways over the years to keep my conditioning levels up without putting myself through the torture of going for a run.
The good news? There are endless options of exercises that boost your level of fitness while not including running. Better yet, many of these exercises will help build strength and increase your athleticism at the same time, which is bound to be helpful no matter your sport or activity of choice. (And yes, you can still do them even if you do enjoy running!)
Here are 5 ways to boost conditioning fast without going for a run:
Traveling burpee tuck jumps
Traveling burpee tuck jumps combine three seriously awesome exercises, help you work up a sweat, and engage your entire body with just one move.
To do them, stand up straight, then drop down and do a burpee. You can either do a full push up, bow up, or simply land in a plank. Immediately jump up and forward as you tuck your knees towards your chest, do another burpee and repeat.

Explosive push ups

Explosive push ups, including clapping push ups and full body explosive variations like the superman push up, are incredible for boosting upper body strength and conditioning levels. There are tons of variations, so have some fun and get creative with these.


To do a clapping push up, get in a push up position, then bend your elbows so that your chest is a few inches above the floor. Push up explosively, clapping your hands as you reach the top position before landing back into a push up.

If clapping push ups are too tough for you at first, start by doing a small push so that your hands slightly pop up off of the ground at the top position. You can also try pushing both your hands and your feet off of the floor for additional explosiveness or jumping your hands up onto a higher surface for an added challenge.

Burpee lateral jumps

Burpee lateral jumps are a phenomenal way to build conditioning and work on lateral speed and reaction time. You can get pretty creative with these and increase the difficulty by adding an obstacle to jump over. The higher the obstacle, the more difficult the jumps will become.


To do them, stand with your feet about shoulder-width apart, then jump as high and as far as you can to one side. Immediately jump back to the starting place.

Squat tuck jump combo

The squat tuck jump combo exercise is a full body movement that will make your legs burn and get you to break a sweat in no time flat.
To do it, stand with your legs hip- width apart and your toes pointed slightly outward. Squat down as low as you can, then explode upwards as you bring your knees towards your chest.
Land back in a squat position and repeat immediately.

Long jumps

Bring out your inner track star with long jumps, an exercise that will get your legs burning and heart rate racing without fail.


To do them, squat down until you reach about 90°, then simply jump forward as far as you can. Repeat immediately for maximum effect. And, if you don’t have a lot of space to jump, you can always do a couple of jumps, turn around, then jump back the way you came.

Work hard, get creative, and most of all, have fun!


Krista Stryker

Official 12MA app


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