10 Exercises That Burn More Fat Than Running


Running is a great cardiovascular exercise to burn fat. Depending on your fitness levels, running can be an excellent way to maintain a lean physique.

However, running can also be detrimental, especially to your joints. For instance, if you’re training for a marathon, running can put dangerously high amounts of pressure on your feet, ankles and knees.

The most common mistake beginners make when trying to lose weight by running is doing too much too fast. This can lead to shin splints. And the only way to recover from this is to take time off.

That’s why sometimes, it’s a good idea to incorporate different forms of exercise. Here’s a short list of  exercises to burn fat that can be just as effective if not better than running.

1. Burpees

Very few like doing these but they’re one of the most effective fat burning exercise to ever exist. A person who weighs 155 pounds can burn 10 calories per minute assuming that you complete 10-20 burpees.

2. Bike Sprints

Using the tabata protocol, bike sprints can shorten your workout time but still remain just as effective. The key here is to focus on short bursts followed by an active down time. Here’s an example of what this might look like:

  1. Warm-up for 3-5 minutes.
  2. Sprint at 60% effort for 20 seconds.
  3. Light pedaling for 60 seconds.
  4. Sprint at 70% effort for 20 seconds.
  5. Light pedaling for 60 seconds.
  6. Sprint at 80% effort for 20 seconds.
  7. Light pedaling for 60 seconds.
  8. Sprint at 80% effort for 20 seconds.
  9. Light pedaling for 60 seconds.
  10. Sprint at 80% effort for 20 seconds.
  11. Light pedaling for 60 seconds.

Repeat this for as long as you want but make sure you do this progressively. Don’t try to do 20 minutes of this right from the start if it leaves you completely drained and dizzy.

3. Jumping Rope

Many athletes rely on this exercise to maintain good cardiovascular health while maintaining good muscle tone. You can burn up to 13 calories a minute if you’re skilled enough to do 100 skips within 60 seconds.

4. Battling Ropes

If you’ve never tried this yet, it’s time that you do. Battle ropes are one of the most intense form of exercise you can do. They’re also the perfect piece of equipment for home workouts. Here are some ideas on how battle ropes can be used to work your full body.

5. Jumping Jacks

These are a classic. You might not think much of it, but there’s a reason why it’s still being used in the military. Jumping jacks work different muscles that are often neglected in a running program.

For this exercise you should try to do 60 seconds of jumping jacks with 20 seconds of rest. Repeat this cycle for a total of 15 minutes.

6. Indoor Rowing

Anyone can do it. Old, young, good knees or bad knees, indoor rowing is a low-impact exercise that is easy on the joints. A 160-pound person will burn about 250 calories in just 30 minutes of rowing, which is as much, if not more than, what you would burn on the stair climber or the elliptical.

7. Sandbag Workout

This mays seem silly but it’s actually a lot of fun.

8. Swimming

Ever notice how most swimmers have very lean physique? According to the American Heart Association, just 30 to 60 minutes of swimming 4 to 6 days a week can help individuals both lose weight and reduce health risks such as stoke, diabetes and heart disease.

9. Stair Climber

When done properly, stair climbers can provide a challenging cardio workout as well as strengthen the lower-body muscles.

10. Fat-Tire Biking

Although the fat tires make the technical trails easier to tackle, the activity itself is quite the workout. Riding a fat-tire bike during the winter can burn well over 1,000 calories per hour, depending on the terrain and conditions.

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