Workouts That Burn Fat Better Than Running
10 Awesome Workouts that Burn More Fat Than Running
Whether you are a beginner or fitness experts. We have all undoubtedly heard that running is the best way to burn calories and shed those extra pounds. Even if you are not in the best shape you can work your way up progressively to being a full blown distance runner.
Running can be your stress reliever. It can boost your endurance. It can even make you feel good about yourself after a good hard run. However there are easier ways to burn more calories than just running.
Director of the National Strength and Conditioning Association, Harold Gibbons says, “In general, you burn more calories by doing high-intensity weight training than you do running.”
Let’s say you are preparing for the Boston Marathon. You run each and every day. You train on the treadmill at a modest 10-minute mile pace which typically burn roughly 10 calories per minute. That’s awesome. If you run for 60 minutes you can burn around 600 calories. The faster you run, the more calories you burn. Nice!
But you are not a marathon runner. You hated gym class in school. As a matter of fact, you just found out that people actually pay for a place called the “gym.” There is no way you are going to punish yourself for an hour on the treadmill. What are you going to do?
Researchers from the University of Southern Maine found that weight training can burn up to 70% more calories than a simple run on the treadmill. If you add in high intensity circuit workouts you can burn calories at a 6 minute mile pace.
But wait, you don’t want to be a bodybuilder either? No problem.
Luckily for you there are a number of different exercises that can help you drop the pounds and shed fat in no time.
Here are 10 exercises that incinerate the fat without having to ever run on the hamster wheel again.
1. Battling Ropes
Battling ropes or Battle ropes not only looks cool, but is just as effective at burning fat.
In a recent study comparing various workout styles, The College of New Jersey found that battling-rope exercises burned on average 10.3 calories per minute as well as caused elevated oxygen consumption. That just means it makes you work hard and sweat.
Fortunately you can find battle ropes in every gym. Try them out, I promise they won’t hurt.
2. Kettlebell Swing
This popular exercise is an unconventional movement that can burn around 20 calories per minute, according to research from the University of Wisconsin. Kettlebell Swings spikes your heart rate while working the big power muscles around your glutes and quads.
Strength coach in Salt Lake City and the author of Intervention, Dan John says, “The kettlebell swing works you so hard because it’s not a movement you’re used to… You’re not super efficient at it, which taxes your body.”
Kettlebell Swings can easily send your heart rate to 90 percent of its max in the only 20 minutes. Not bad on only doing one simple movement.
3. Jumping Rope
Here is an oldie but a goodie. Your favorite childhood pastime can burn about 13 calories a minute at a moderate-intensity pace of about 100 to 120 skips per minute according to the Compendium of Physical Activities.
Jumping rope in general uses more muscle groups than jogging, and challenges your balance, and coordination. The more you have to concentrate to complete those extra hands and foot skills the more burning power you will create.
Go and try to relive your childhood today. How many skips can you do before the you mess up.
4. Indoor Rowing
Another popular exercise in the fitness world is indoor rowing. Indoor rowing is an awesome total body workout. It utilizes arm, leg, and back muscle to perform the perfect strokes.
A 185 pound man can burn around 400 calories in 30 minutes of vigorous rowing. That’s about 13 calories per minute.
Next time you are at the gym, see how long it will take you to gasp for air and drip sweat using the rowing machine. I bet you will like it!
5. Stationary/Exercise Bike
Pushing yourself on a stationary bike can burn a significant number of calories in just a short 30 minute workout.
In half an hour an average person you can burn about 311 calories pedaling at a leisurely pace, but if you crank it up a notch you can easily blow through 400 to 500 calories.
As for any exercise, the intensity at which you exercise determines the amount of calories you use.
Using an exercise bike can also strengthen your muscles and joints. As well as improving your stamina and reduce your stress level. Think about it, who gets off a nice bike ride and still wants to punch someone in the face. IDK Maybe Lance Armstrong???
Here is another simple full body exercise that can really torch the body fat. The average person can burn about 1.43 calories per Burpee according to Exercise scientist and Spartan Coach Jeff Godin. If you can push yourself to do 10 reps in 60 seconds than that rate jumps to 14.3.
Performing just 10 reps at a fast pace can rev your metabolism as much as a 30-second, all-out bike sprint, according to a study presented at the American College of Sports Medicine annual meeting.
So lets put Burpees and Kettlebell swings together like in our Amazingly Effective 2 Exercise Workout . you have 14.3 calories per minute from Burpees and 20 cal per minute for Kettlebell swings. that 34.4 cal per 2 minutes. That’s 17.2 calories per minute on average.
Do that for 30 minutes and you’ve burned over 500 calories!!! See I’m not just a pretty face, I can do math too.
Crossfit! Crossfit! Crossfit! Do I need to say more. The guy at workout at the local box know more than they let on. Crossfit is great for just about anything.
The “Cindy” is a perfect example. It combines simple movements such as push up, pull ups, and air squats to work the major muscle groups. Try this workout for just 20 minutes and you can turn yourself into a superhero.
According to scientists at Kennesaw State University, this CrossFit Workout of the Day (WOD) can burn around 13 calories per minute on average.
Any workout that forces you to go from standing, down to the ground, and back up again will cause your heart rate to spike to amazing fat burning levels.
8. Tabata Jump Squats
This workout does just as much fat burning during the workout as it will do after the workout.
In an Auburn University study, Workout warriors did 8 rounds for 20 second squat jumps with 10 seconds of rest in between. Participant recorded an average of 13.4 calories per minute.
What makes this even more amazing is the fat burning results continued and even double well after they finished the workout. Now that’s what I would call an after burn.
9. Fat-Tire Biking
Fat Tire Biking is a fast-growing cycling sport that all the craze right now. Its beginning to spread like wildfire and fat tire races are popping up everywhere. The mecca of races is the Iditasport Impossible.
Any way if you are looking for an awesome burn, try it. Fat Tire Biking involves pedaling this heavy, hard-to-turn behemoth of a bike while trekking over all sorts of terrain. The best part about it, you can do it anytime of year. It mountain biking on steroids.
With Fat-Tire Biking you can burn up to 1500 calories in just one hour or 25 calories per minute. Not bad for a fun bike ride.
Swimming is without question one of the easiest and most effective ways to torch calories. As an added bonus swimming provides relief for common problem areas like the lower back and knees. So swimming is a good workout despite anyone’s physical condition. Granted you have to already know how to swim.
During a swimming workout focus your attention on form and pace rather than speed. It better to swim long and strong than to be quick and short. You want to create steady tension on the muscles to produce the most calorie burning effect.
A recent study done by Nutristrategy has estimates of 180-pound people swimming freestyle for one hour will burn 817 calories swimming vigorously, and 572 calories swimming slower.
Here are a couple of things to keep in mind the next time you do cardio.
•The time you spend working out will affect your calorie burn far more than the speed.
•Increase the intensity to increase the fat burning power.
•You get out of a workout what you put in. Workout Hard!!!.