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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.
Running isn’t for everyone. If you are one of those people who would rather eat rocks than go for a jog, you’re in for some good news. The good news is that running isn’t the most productive method of burning calories —the typical individual at a typical pace burns only 10 calories per minute while running.
There are lots work outs that rank higher on the fitness graphs. 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
Top Tip: Adding the BodyRock Weighted Vest to your burpees adds 6-10lbs of extra weight to your body, increasing the calorie-burn-rate substantially!
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:
Warm-up for 3-5 minutes.
Sprint at 60% effort for 20 seconds.
Light pedaling for 60 seconds.
Sprint at 70% effort for 20 seconds.
Light pedaling for 60 seconds.
Sprint at 80% effort for 20 seconds.
Light pedaling for 60 seconds.
Sprint at 80% effort for 20 seconds.
Light pedaling for 60 seconds.
Sprint at 80% effort for 20 seconds.
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. Jumping rope gets your heart rate up and improves balance and coordination.
4. Battle 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. These exercises achieve a calorie burn of nearly 10.5 per minute. 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. Rowing burns an insane amount of calories. Per hour, you can burn up to 682! Rowing is one of the most intense, and effective exercises you can add to your routine.
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.
Rowing burns an insane amount of calories. Per hour, you can burn up to 682! Rowing is one of the most intense, and effective exercises you can add to your routine.
7. Sandbag Workout
This mays seem silly but it’s actually a lot of fun. Here are some ideas on how to do sandbag workout for fat burning
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 Climbers
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.
11. Inline Skating
Although it seems easy, skating provides a really intense calorie burning workout that serves as a great substitute for running.
12. Boxing
Boxing doesn’t just make you feel tough, it will make you super fit. The average boxing session burns around 727 calories per hour.
13. Dancing
Dancing is great fun AND it burns calories. Dancing burns up to 443 calories an hour! Next time you’re in the club, hit the floor!
14. Rock Climbing
Rock climbing is a fun, challenging workout that ramps up your adrenaline and overall fitness. Climbing can burn up to 455 calories an hour.
Sources:
BodyRock
LivingTunnel
DailyHealthPost
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