Picture this: You’re stuck indoors, no treadmill, no space, but you’re ready to break a sweat. So, you start running in place, knees pumping, arms swinging. Does this even count as a cardio workout, or are you just awkwardly hopping around? You’re not alone in wondering if this type of exercise actually delivers on its promises.

The good news? Running in place might just be the unsung hero of quick, no-fuss workouts. But how does it stack up against more traditional forms of cardio, and can it really help you hit your fitness goals? We asked trainers to help us dig into the science, the benefits, and why sometimes, staying in one spot can still take you places.

Does running in place count as cardio?

As ridiculous as it might look (or feel), running in place does actually count as cardio. Think about it: The movement is virtually the same as regular running, but you’re just staying in one spot.

It’s a fantastic option if you want to elevate your heart rate, improve your cardiovascular health, and burn calories without needing much space or equipment, according to Jay Cardiello, CSCS, a celebrity trainer and in-house fitness advisor for KAILO and St. Jude’s Children’s Research Hospital.

The benefits of running in place

Running in place gives you the same physical benefits of other cardio exercises, but there are a few extra bonuses, says April Gatlin, CPT, director of programming for STRIDE Fitness. “Running in place offers convenience—it can be done anywhere,” she says. “It gets your heart rate up and works your lower body and core muscles, all while being low-impact.”

Cardiello agrees: “One of the greatest benefits of running in place is its accessibility—you can do it anywhere, whether you’re at home, in a hotel room, or even during a quick work break,” he says.

And the best part is that it can all be self-paced, too. “Everyone can do this at their own pace—increasing intensity if they want or scaling back if needed—to give themselves exactly what they need,” Gatlin says.

“One of the greatest benefits of running in place is its accessibility—you can do it anywhere.” —Jay Cardiello, CSCS

Running in place vs. running vs. walking

Running in place, running longer distances, and walking all get your body moving, but they differ in intensity, mechanics, and impact on your fitness goals.

Running in place involves moving your legs as if you’re running, but without covering any distance. It’s a high-intensity activity that elevates your heart rate quickly, making it an effective cardio option, especially when space is limited, according to Cardiello. However, it lacks the forward momentum of traditional running, which can affect how your muscles are engaged. Running in place also emphasizes your hip flexors, calves, and quads, but doesn’t offer the same stride-length benefits for your hamstrings and glutes.

Traditional running is a full-body cardiovascular workout that requires space and forward motion. It strengthens your lower body while improving endurance and calorie burn. The momentum from forward movement also engages your core and stabilizing muscles more effectively than running in place. However, it can be harder on your joints due to the repetitive impact, according to the Cleveland Clinic.

A walking workout, on the other hand, is totally low-impact and great for beginners or those recovering from injuries. While it’s less intense than running or running in place, walking still improves cardiovascular health and burns calories, just at a slower pace. Ultimately, the choice depends on your fitness level, goals, and available space.

How long should you run in place?

The length of time you should run in place all depends on your goals, Gatlin says. “Are you doing it for quick stress relief from work? If so, [running in place] for up to 10 minutes is sufficient. Are you doing it to lose weight? Aiming for 20 to 30 minutes several times a week would be ideal. Are you using it as a warmup for another type of exercise? In that case, 30 seconds to a minute is sufficient.”

To make the movement effective, Cardiello says you should aim for at least 10 to 15 minutes if you’re incorporating running in place into a high-intensity interval workout. “If you’re going for a steady-state cardio session, go for 20 to 30 minutes. “The key is to maintain a pace that challenges you while allowing you to stay consistent.”

Tips to maximize the effectiveness of running in place

Running in place should still mimic your natural running stride, Cardiello says. In order to maximize the movement, keep your core engaged, your back straight, and your arms moving in sync with your legs to maintain momentum.

“Focus on landing softly on the balls of your feet to absorb impact and keep your knees slightly bent to avoid overextending. Adding high knees or butt kicks can elevate the intensity and engage different muscle groups for a more comprehensive workout,” Cardiello says. “Remember, it’s not just about moving—it’s about moving with purpose and precision to maximize results.”