10 Exercises That Burn More Fat Than Running

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Running is amazing. It allows you to get a stress-reducing, endurance-boosting workout with just a pair of shoes and an open road. It also burns calories, of course. At a 10-minute per mile pace, you’ll fry about 10 calories a minute.

That’s a solid number, and if you run faster, you can burn even more. But if running isn’t your favorite activity, there are plenty of other modes of exercise that can help you torch calories at a lightning fast rate.

In general, you burn more calories by doing high-intensity weight training than you do running. Most people don’t realize this, though. That’s often because the number of calories you’re told you just burned is typically estimated from The Compendium of Physical Activities, which calculates energy expended through aerobic metabolism. That works well for low- to medium-intensity exercise, but not so well for higher-intensity activities that rely on anaerobic metabolism.

In fact, when researchers at the University of Southern Maine used a more advanced method to estimate energy expenditure during exercise, they found that weight training burns up to 71% more calories than originally thought. Which suggests that a fast-paced circuit workout burns as many calories as running at a 6-minute per mile pace.

But resistance training isn’t your only option. There are also cardio exercises that can boost your burn, too. Here are 10 exercises that will help you incinerate calories—without ever having to hit pavement.

1. Kettlebell Swing

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This explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin. In the study, participants burned 20.2 calories a minute and their average heart was 93% of its max for the course of a 20-minute workout. 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 is taxing to your body.

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2. Indoor Rowing

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A 185-pound person can burn 377 calories during 30 minutes of vigorous rowing, or about 12.5 calorie per minute, reports a Harvard University study. And because you need to utilize the muscles in your arms, legs, and back for efficient strokes, it’s a great total-body trainer. Want to row like an Olympian and burn even more calories on the rower?

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3. Burpees

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A 180-pound person burns about 1.43 calories per burpee. So if you can hammer out at least seven a minute you’re in the double digits. But you should shoot to average at least 10 every 60 seconds, or a rate of 14.3 calories per minute. Why? 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.

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4. AirDyne Bike Sprints
It sounds downright crazy, it’s possible to blast 87 calories in one minute on this stationary bike that increases its resistance as you pedal harder.

The key: Give everything you have in that 60 seconds. Note: This number relies on the accuracy of the built-in AirDyne monitor, which calculates calories by converting revolutions of the fan into physical work.

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5. Jumping Rope
Moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 13 calories a minute, according to the Compendium of Physical Activities. This mode of exercise uses more muscle groups than jogging, and challenges your balance, and coordination—especially if you practice drills that require extra hand and foot skills.

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6. Fat-Tire Biking

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If you haven’t tried this fast-growing cycling sport, you should. You can burn up to 1,500 calories an hour—or nearly 25 calories per minute—pedaling the heavy, hard-to-turn monster bikes and tackling all types of terrain, all year round.

Reality check: That kind of calorie burn depends on your fitness and strength levels, and your skill. But regardless, it’s sure to be one hell of workout.

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7. “Cindy”

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This CrossFit Workout of the Day (WOD) burns an average 13 calories per minute, according to scientists at Kennesaw State University. It’s effective because it pairs three exercises—5 pull-ups, 10 push-ups, and 15 air squats—that work different major muscle groups, and you do as many rounds as possible in 20 minutes.

So if you’re in amazing condition, you can go all-out for each one, without slowing down or stopping to recover in between. If you’re somewhat less than amazing (read: like most people), you simply rest when needed. For example, you don’t move on to the push-up until you’ve completed 5 reps of the pull-up, even if you have to stop and start. Any routine that takes you from standing, down to the ground, and back up to standing again is an amazing calorie burner, because it really spikes the heart rate.

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8. Cross-Country Skiing
Zipping along on skis delivers a better heart-pounding workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.

In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities. That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. No fresh snow? Look for the new Concept2 SkiErg machine at your gym.

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9. Tabata Jump Squats

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This four-minute miracle drill burns major calories both during a workout and after. In an Auburn University at Montgomery study, participants who did eight rounds of all-out jump squats—20 seconds of hard work, separated by 10 seconds of rest—burned 13.4 calories per minute and doubled their post-exercise metabolic rate for at least 30 minutes.

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10. Battling Ropes

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In a recent College of New Jersey study comparing various workout styles, battling-rope exercises came in first in terms of total oxygen consumption and an average calorie burn of 10.3 calories per minute. It’s the easiest and most effective way to drop 20, 30, or even 50 pounds (and flatten your belly forever).

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8 Moves To Tone Your Thunder Thighs

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Thighs can be such a problem area to some women. Sometimes, it seems that no matter what you do, this typical area cannot be toned or tightened. However, that is not the case.

As women, our hormones allow us to become more predisposed to storing fat around our midsection, hips, buttocks, and THIGHS! With a clean diet low in processed foods and the right exercises, you can help overcome the appearance of “thunder thighs.”

There is no way to spot reduce. I know what you are thinking. Yes, that is true. However, there are specific exercises out there to tone your entire thighs-including the inside!

Do the following exercises in a circuit. Complete all 8 exercises with a maximum of 30 seconds of rest in between – do 3 circuits 3 times a week for maximum results. Good luck.

1. Sumo Squats

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  • Stand with your feet wider than hip-width apart, toes slightly turned out, holding a medicine ball in front of your chest.
  • Squat down as low as you can, keeping your heels on the ground and your back straight.
  • Press back up to standing. That’s one rep.
  • Do 15 reps

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2. Fire Hydrants

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  • Place your body on an all-fours position. Elbows should be slightly bent.
  • Back should be parallel to the ground, not arched or swayed downward.
  • Keeping the kneeling position raise left leg out to the side, parallel to the ground. Maintain for a second and slowly return to the initial position.
  • Repeat movement with same leg until set is finished. Repeat the exercise using the right leg.
  • Do 10 reps for each leg.

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3. Inner Thigh Lift

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  • Lie on your left side, flat against the floor.Rest your head on your left upper arm.
  • Bend your right (top) leg at the knee and cross over in front of left leg. Rest your right arm on your right hip.
  • Keep your left leg straight. Using inner thigh muscle (adductor), lift left leg 6 inches off floor. Keep left toe in flexed position (not a pointed position). Exhale (breathe out) as you lift your leg.
  • Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. Inhale (breathe in) as you lower your leg.
  • Repeat entire sequence on your right side, step 1-9 (working right adductor muscle).
  • Do 15 reps.

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4. Skater Lunge

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  • Perform a reverse lunge with your back leg slightly at an angle.
  • Leap to the side and bring the opposite leg behind you, only tapping your toe to the ground.
  • Immediately jump back the other direction and continue alternating until you feel the burn.
  • Form check: Keep your knees bent and stay as low as possible to really work your quads.
  • Do 20 reps.

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5. Plie Squats

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  • Stand with feet slightly wider than shoulder-width apart with toes turned out, holding lighter dumbbells vertically in front of thighs.
  • Keeping abs tight and torso tall, bend knees 90 degrees; keep knees aligned between second and third toes and weight in heels.
  • Press back to start; squeeze your glutes.
  • Do 15 reps.

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6. Step-ups

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  • Stand with dumbbells grasped to sides facing side of bench.
  • Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench.
  • Step down with second leg by flexing hip and knee of first leg.
  • Return to original standing position by placing foot of first leg to floor.
  • Repeat first step with opposite leg alternating first steps between legs.
  • Do 30 reps on each side.

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7. Side Lunges

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  • Stand with your feet and knees together.
  • Take a large step with your right foot to the right side and lunge toward the floor.
  • Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
  • Push off through your right foot to return to the start to complete one.
  • Repeat with other leg.
  • Do 25 reps on each side.

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8. Curtsy Squats

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  • Start in a standing position with legs hip distance apart.
  • Bring your right leg behind you into a curtsy position, getting as low down to the ground as you can.
  • Then stand back up.
  • Do the same thing again with the left leg.
  • Do 30 reps for each side.

 

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7 Exercises That Will Transform Your Body

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Looking for some effective ways to transform your body? There are a few great exercises that will help you to reach your fitness goal. These exercises are easy but effective in strengthening your body along with burning unwanted calories. However, sticking to these exercises is not enough to transform your body, you should also eat healthy and get enough sleep regularly. Don’t waste your precious time doing other workouts, here are seven exercises that will help you transform your body in no time.

Exercise #1: Jumping Rope

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When was the last time you jumped rope? Perhaps in your childhood. Jumping rope is a cheap and easily portable exercise that you can do almost anywhere. This workout burns more calories per minute than any other workout. Get jumping for a perfect exercise and plenty of fun. One of the best things about jumping rope is that you can do it with your kids. Moreover, jumping rope is a fantastic way to fit in a highly effective cardio session when you are on the go. Simply toss your jumping rope in your carry-on and you don’t need to look for the nearest gym. So, who said jumping rope is only for kids?

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Exercise #2: Squats

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The squat is a compound, full-body exercise that works more than one muscle group. This powerful exercise helps tone your glutes, strengthen your body and burn a lot of calories. To boost your calorie expenditure and raise your heart rate, you can try to do jump squats. Or stay in a squat hold with dumbbells in the hands to increase the resistance as well as feel the burn. Doing squats regularly is one of the best ways to transform your body as well as improve your physical health. If you sit all day at work or at home, you are at higher risk of serious disease. Why not do several squats whilst waiting for your dinner to cook, the kettle to boil, or your PC to boot up? Sometimes multitasking is a great thing!

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Exercise #3: Pushups

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Unfortunately, many people avoid doing pushups since this exercise is a bit harder to perform, but it can do wonders for your body. There are plenty of different pushups that work the different muscles in the shoulders and arms. Try to vary your pushup style to lower your risk of becoming bored with exercise. Not only do pushups work the upper body, but also work the core. Do pushups a few days a week to help sculpt the arms and overall transform the body. Plus, pushups are good for your heart and cardiovascular health and this exercise helps to improve your posture. Just make sure you do them correctly – learn to do pushups with your back straight to reduce back pain and avoid straining your back.

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Exercise #4: Lunges

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To tone the muscles in your legs try doing lunges. Lunges give you such amazing results because they isolate every leg individually, helping transform your body. To add some cardio and boost the intensity, do some jump lunges. I suggest you to do 3 sets of 10 lunges a day for the best results. Since lunges are a very effective workout for strengthening, sculpting and building a few muscle groups, why not do them every day? Even if you have a super busy schedule, you can still find time to do several lunges. Stop making excuses and start exercising to transform your body today.

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Exercise #5: Swimming

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The great news for all lovers of swimming and for those who are trying to transform their bodies – swimming is a super effective workout that will bring you astonishing results. Swimming helps strengthen your core and work different muscle groups. Swimming boasts numerous health benefits. It helps to reduce your blood pressure, strengthen your heart and improve your aerobic capacity. Plus, swimming is a wonderful way for your family to get moving and have plenty of fun together. Though, this exercise is not as portable as jumping rope.

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Exercise #6: Running

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There are many benefits of running. It helps to relieve stress, improve your heart health, reduce the risk of depression, burn mega calories and improve your overall health. Running can actually transform the body like nothing else. It builds strong, toned legs and makes them look thinner. I enjoy running, especially early in the morning, and I think it’s one of the best exercises to do every day. I always feel a great sense of accomplishment after my run. If you don’t feel like running, try jogging. Not only does jogging help to burn calories, it also helps to improve your overall health.

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Exercise #7: Cycling

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A cycling workout is a foolproof way to get a great sweat and work your legs. Cycling is a wonderful exercise since you can push yourself at a higher intensity. It strengthens your legs, arms and back, encourages your heart to work more efficiently and aids in weight loss. Cycling is also one of the easiest ways to fit exercise into your everyday routine since it’s a great means of transportation. It gets you fit, saves you money, and is good for your health. Bring along your significant other or friend, or cycle solo, and ensure you get the most out of your workout.

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