Not a running person? Looking to switch it up?
Try one of these 8 exercises that can burn up to double the calories of running and shed the pounds away!
Running is one of the best forms of exercise with both mental and physical benefits.
It’s a great workout if your goal is burning calories – but running isn’t for everyone.
If you’re not into running I’ve got some good news.
There are a number of exercises that burn a lot more calories than running to maximize fat loss. Keep reading!
The average person burns around 10 calories per minute while running – these exercises all burn more than that, in some cases twice as many.
Try these 8 exercises to burn up to twice the fat of running…
1. Kettlebell Exercises
I recently wrote an article about the benefits of kettlebell exercises and the insane amounts of calories they burn.
It outlines 8 kettlebell exercises that burn up to 20.2 calories per minute while toning your body, building muscle and increasing cardio!
2. Burpees
Burpees are great if you’re short on time because they are one of the best ‘bang for your buck’ exercises there is.
Even after a few minutes of performing burpees, you’ll be covered in sweat – they work your entire body and you are effectively strength training while elevating your heart rate.
If you’re new the burpees the movement is simple – Start by squatting down, then kick your feet backward and place your arms down into the push-up position, pull your feet back up to your hands and jump back up while clapping your hands above your head.
An average 150-pound woman will burn around 15 calories per minute performing burpees in the following 5-minute workout.
- Set a timer for 40 seconds and perform as many burpees as you can.
- Rest for 20 seconds and then repeat for 5 sets.
3. Indoor Cycling
Taking indoor cycling classes is an excellent way to burn fat and you’re more likely to attend because of the group environment.
You’ll hold each other accountable and push each other to your limits!
These classes implement high-intensity interval training which is specifically designed to boost your metabolism and burn fat – even after you’ve finished the class.
Your metabolism will still be significantly higher up to 48 hours after completing the class, so you’ll be burning fat even while resting.
An average 120-pound woman will burn between 700 to 850 calories during a 60-minute indoor cycling class.
4. Jumping Rope
Jump ropes are commonly used by athletes to improve their athletic performance.
They’re a simple exercise that will make you feel like you’re on the playground again and they burn more calories than running.
They’re very easy to use in interval training too – so as you improve you can keep the calories burning and continue to lose weight.
An average 150-pound woman will burn 563 calories per 45-minutes of jump roping.
You can easily increase the calories burned by incorporating intervals of fast jump roping followed by periods of recovery and repeating.
5. Weighted Incline Treadmill
Of course, regular treadmill working won’t burn as many calories as running – but if you simply add some weight and change the incline you can burn more calories than running while placing less stress on your joints (especially knees).
Try this 26-minute killer routine:
– Start on an easy warm-up walk with no weight for 5 minutes at a 5-percent incline.
– Next, increase the incline to 8-percent while holding 5-lb weights in each arm (relaxed with your spine straight allowing your arms to move back and forward). Do this for 5 minutes.
– Now your first recovery phase by placing the weights down and walking with no incline for 2 minutes.
– Second 5-minute walk at an 8-percent incline with 5-lb weights.
– Second 2-minute recovery with no incline or weights.
– Third 5-minute walk at an 8-percent incline with 5-lb weights.
– Third 2-minute recovery with no incline or weights.
– Final 5 minute walk at an 8-percent incline with 5-lb weights.
6. Rock Climbing
Indoor climbing gyms are opening up all over the country because of the numerous benefits of rock climbing.
Rock climbing uses literally every muscle in your body – from your fingers down to your toes!
It’s also an exciting way to exercise and burn calories without that will keep you consistent.
An average 150-pound woman will burn around 600 calories per 45-minutes of rock climbing.
7. Rowing Machine
Using a rowing machine is one of the most efficient exercises for burning calories because you utilize your entire body to perform the movement.
It engages the largest muscles in your body – glutes, quads, hamstrings, biceps, triceps, back, shoulders and core.
The higher the intensity of your rowing the more calories you’ll burn.
An average 150-pound woman will burn 474 calories per 45-minutes of rowing.
Interval training is recommended for the most efficient workout and you might like to try this awesome routine next time you’re at the gym:
– First 300 meters warming up.
– Row as fast as you can for 200 meters.
– Row slowly for 100 meters.
– Row as fast as you can for 200 meters.
– Row slowly for 100 meters.
– Row as fast as you can for 300 meters.
8. Swimming
Swimming is a great option if you have joint problems because it puts very little stress on your joints.
It’s also a complete body exercise that works your arms, legs, and core.
Depending on the intensity you can burn a large amount of calories swimming.
An average 150-pound woman will burn 600 calories per 45-minutes performing the butterfly stroke, or 563 calories per 30-minutes performing the breaststroke.
For even higher calories burned you can swim in the ocean – the current provides resistance making you work even harder.
The Key? Consistency!
As with all other exercises – the key is consistency.
The great thing about these exercises is that they burn a large number of calories in a short period of time, so you’re more likely to stay consistent especially with a busy life.
Show up every day, keep working out and you’re guaranteed to shed pounds. You have a lot of options to choose from so start now!