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Cardio · Body Weight
Air Swing Running
Air Swing Running is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the abdominals, biceps and triceps assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Quadriceps · Quadriceps femoris
- Hip Flexors · iliopsoas
- Hamstrings · Biceps femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Abdominals · Rectus abdominis
- Biceps · Biceps Brachii
- Triceps · Triceps Brachii
- Brachialis · Musculus Brachialis
How to do Air Swing Running
- Place your feet on the footlplates of the suspendend legs.
- Hold onto the handle bars for stability.
- Glide your left leg forward in a swift motion, while extending your right leg backward swiftly.
- Alternate your legs, maintaining a smooth and controlled running motion.
Form tips
- Bend your elbows slightly and support your body with your shoulders depressed.
- Maintain an upright posture without leaning excessively forward or backward.
- Perform the movement at a pace that allows you to maintain proper technique.
Air Swing Running alternatives
More cardiovascular system exercises
Air Swing Running FAQ
What muscles does Air Swing Running work?
Air Swing Running mainly works the cardiovascular system in the cardio (Quadriceps femoris, iliopsoas, Biceps femoris and Semitendinosus). The abdominals, biceps, triceps and brachialis work as secondary muscles.
What equipment do you need for Air Swing Running?
None. Air Swing Running is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Air Swing Running should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Air Swing Running good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Air Swing Running burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Air Swing Running?
Other exercises for the cardiovascular system include Treadmill Running, Ski Ergometer Cross Country Ski Squat Pull Half Circles, Ski Ergometer Cross Country Ski Reverse Lunge Pull and Sled Battle Rope Pull.
For developers
Use Air Swing Running in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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