Running is one of the most effective cardio workouts, with the average person burning around 10 calories a minute. However, it isn’t everyone’s cup of tea; and that’s okay. Whether you’re on a tight schedule, or just looking to lose a couple of pounds double time, then why run at all? With these 6 exercises proven to burn more calories than running alone, you can shred that body fat in no time!
First and foremost is everyone’s favourite, the burpee. This simple yet destructive movement has been killing off athletes for years; and for good reason too. The American College of Sports Medicine found that a 180 pound man (Roughly 82Kg or 13 stone) could burn almost 1.5 calories per burpee. And as you can imagine these numbers only get better the more burpees you rack up.
Yes I know burpees suck. In many cases it’s a love hate relationship. In this case it’s a simple question of how much do you Love burning calories!
2. Skipping (Jump rope)
Skipping (Otherwise known as jump rope) was a boxing favourite for many years. Allowing boxers and fighters alike to practice their balance, co-ordination and fitness. One obvious benefit often lost on translation are its incredible ability to burn a shed load of calories in a short space of time. Besides increasing your heart rate, improving balance and coordination; research has found that skipping at a moderate intensity can burn up to 13 calories a minute. Not quite satisfied? Just jump a little faster…
3. Kettlebell swings
What’s better than burning plenty of calories in a short amount of time? Sculpting a lean and toned physique at the same time! If you haven’t given the kettlebells a chance before you’re seriously missing out. With a tendency to develop your glutes and quads, as well as the ability to burn a respectable number of calories, what’s not to love? (I recommend alternating between high reps, low weight to low reps, high weight in order to get the most out of your workout.)
4. Battle ropes
If you’re not hitting the battle ropes already then lets face it, you’re simply not taking your training seriously. The infamous battle ropes are notorious for being an intense, hard-core workout. An exercise with the potential to burn over 11 calories per minute! In addition this exercise can offer a bonus in terms of upper body toning.
There’s nothing quite like a bit of old school hustle. Rocking up to the gym and hitting the bags until you’re dripping with swet. If you haven’t noticed already a short session on the bags, or on the pads can seriously take it out of you. Research has found that a session on the bags at a moderate intensity can burn around 730 calories an hour. (That’s around 12 calories a minute)
6. The Row
One of my personal favourites is the rowing machine. A simple compound movement that engages both your lower, and upper body. In addition to allowing admirable upper back, and bicep definition, rowing is also capable of shredding 682 calories an hour. (11.4 calories a minute) Cardio coming up? Why not hit the rowing machine?
In conclusion running is one of the most effective exercises, capable of providing numerous benefits. Unfortunately, whatever the reason may be it’s just not everyone’s thing. At the end of the day cardio is hardly optional, and whether you’re a runner or not you have 6 excellent alternatives with the potential to burn even more calories than running! I recommend switching it up between 3 or 4 of these exercises for the best results.