Running is often seen as the top exercise for burning calories. There are several other effective options. Whether you prefer a low-impact workout or want to mix up your routine, this guide will introduce you to 10 exercises that burn more calories than running. These alternatives will keep your workouts challenging and engaging.
How Your Body Burns Calories
To maximise calorie burn, it’s essential to understand how your body uses energy. When you exercise, your body converts food into energy, which is measured in calories. The number of calories burned during exercise depends on several factors, including exercise intensity, duration, and the number of muscles engaged.
- Aerobic vs. Anaerobic Exercise: Aerobic exercises, like running, increase your heart rate and help burn calories over an extended period. In contrast, anaerobic exercises—such as strength training or high-intensity interval training (HIIT)—are more intense and can burn a larger number of calories in a shorter amount of time.
- The Afterburn Effect: After certain high-intensity exercises, your body continues to burn calories even after you’ve finished. This phenomenon is known as the afterburn effect or EPOC (Excess Post-Exercise Oxygen Consumption). Some exercises, especially high-intensity interval training (HIIT), are particularly effective at creating this effect.
How These Exercises Compare to Running in Terms of Calorie Burn
When comparing exercises, the calorie burn often depends on the intensity and the muscles used. Here’s how certain exercises compare to running:
| Factor | Description | Examples |
|---|---|---|
| Intensity | The higher the intensity, the more calories burned in a shorter amount of time. | High-Intensity Interval Training (HIIT), Sprints |
| Muscle Engagement | Exercises that engage multiple muscle groups burn more calories. | Rowing, Swimming, CrossFit |
| Duration | Exercises that can be sustained for longer periods lead to more calories burned. | Cycling, Swimming, Running (steady state) |
Now, let’s discuss the best 10 exercises that burn more calories than running.
10 Exercises That Burn More Calories Than Running
1. HIIT (High-Intensity Interval Training)
HIIT alternates between short bursts of intense exercise and periods of rest or low-intensity activity. This combination leads to a high calorie burn during the workout and an increased metabolism afterwards.
Why It Works:
HIIT gets your heart rate up quickly, burning more calories in less time. Plus, it creates the afterburn effect, helping you continue to burn calories long after your workout ends. There are 12-15 calories per minute, depending on intensity.
2. Cycling (Indoor and Outdoor)
Cycling is a low-impact exercise that can burn a significant number of calories, especially if you increase the intensity by cycling uphill or adding resistance.
Why It Works:
Cycling uses your legs and core, and if you increase resistance or speed, it becomes a challenging cardio workout that burns more calories than running.
There are 500-700 calories per hour, depending on the intensity and terrain.
3. Jump Rope
Jumping rope is an effective, full-body exercise that is both simple and powerful for burning calories. It improves coordination and endurance, and it burns a lot of calories quickly.
Why It Works:
Jumping rope engages your arms, legs, and core, making it a total-body workout. It’s also easy to integrate into any fitness routine and requires little equipment.
There are 12-15 calories per minute, depending on speed and intensity.
4. Rowing
Rowing is a full-body exercise that works your arms, legs, and core while providing a great cardiovascular workout. It’s an excellent option for those looking for a low-impact alternative to running.
Why It Works:
Rowing engages more muscle groups than running, which leads to more calories burned per minute.
There are 600-800 calories per hour, depending on the intensity.
5. Swimming
Swimming is a low-impact exercise that works almost every muscle group in your body. It’s an excellent choice for people with joint pain or those looking for a full-body workout.
Why It Works:
The resistance of water makes swimming a highly effective calorie-burning exercise. It’s also a full-body workout, engaging both your upper and lower body muscles.
There are 500-700 calories per hour, depending on stroke and intensity.
6. Kickboxing
Kickboxing combines cardio and strength training in a high-intensity workout. It engages your arms, legs, and core, helping you burn calories while improving strength.
Why It Works:
The fast-paced movements and powerful strikes increase your heart rate, leading to a higher calorie burn compared to running.
There are 600-800 calories per hour, depending on intensity.
7. Burpees
Burpees are a bodyweight exercise that works almost every muscle group. They combine squats, jumps, and push-ups, making them a highly effective full-body exercise for burning calories.
Why It Works:
Burpees are a high-intensity exercise that elevates your heart rate quickly, helping you burn more calories in a short amount of time.
There are 10-12 calories per minute, depending on intensity.
8. Mountain Climbers
Mountain climbers are a fast-paced exercise that targets your arms, legs, and core. They help improve cardiovascular endurance while burning a significant number of calories.
Why It Works:
The rapid movement keeps your heart rate elevated, leading to a high calorie burn.
There are 8-10 calories per minute, depending on speed.
9. Boxing
Boxing is a dynamic exercise that combines strength and cardio, making it an excellent workout for burning calories. The punches, footwork, and rapid movements keep your heart rate high.
Why It Works:
Boxing works both your upper and lower body, burning calories and improving overall fitness.
There are 500-700 calories per hour, depending on intensity.
10. Stair Climbing
Stair climbing is a simple yet effective exercise that targets your legs and glutes. It’s a great low-impact option that still burns a lot of calories.
Why It Works:
Climbing stairs engages large muscle groups, requiring more energy and resulting in a higher calorie burn.
There are 500-600 calories per hour, depending on speed and intensity.
Factors That Influence Caloric Burn
Several factors influence how many calories you burn during exercise:
Body Weight
Heavier individuals tend to burn more calories because their bodies require more energy to perform movements.
Exercise Intensity
The harder you push yourself, the more calories you burn. Focus on working at a high intensity to maximise your calorie burn.
Duration and Frequency
Longer workouts and more frequent sessions will burn more calories overall. However, remember to allow time for recovery so your body can repair itself and become stronger.
Real-Life Case Studies: How These Exercises Help People Lose Weight
Case Study 1: Sarah, a 32-year-old mother, decided to replace her running routine with rowing and jump rope. After one month, she noticed a 15% increase in her calorie burn, which helped her lose weight faster.
Case Study 2: Tom, a 45-year-old office worker, swapped his daily jog for kickboxing and boxing. In three months, he lost 10 pounds and gained significant muscle definition.
Frequently Asked Questions
Q: What exercise burns the most calories in 30 minutes?
A: HIIT and jump rope are two of the most calorie-burning exercises in just 30 minutes.
Q: Can strength training burn more calories than running?
A: Yes! Strength training exercises like burpees and boxing can burn more calories than running, while also building muscle and boosting metabolism.
Conclusion
Running is a great way to burn calories, but it’s far from the only option. Incorporating exercises like HIIT, rowing, and swimming can help you burn more calories and challenge your body in new ways. So, if you’re looking to change things up, try adding a few of these exercises to your routine and see the difference for yourself.
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Outbound Links:
- HIIT vs. Running: Which Burns More Calories?
- Benefits of Cycling for Weight Loss
- How Jump Rope Compares to Running