9 Exercises That Burn Fat Faster Than Running

Mar 25, 22
9 Exercises That Burn Fat Faster Than Running

9 Exercises That Burn Fat Faster Than Running

Men and women in activewear working out and riding bikes

Even though running helps you burn fat, it may not target the hard-to-reach parts of your body. Here are 9 exercises that burn fat faster than running—and will have you creating new routines.
Running? Yep. You probably run every day. It is fine until your body decides to be a bit grumpy, and you can't run without pain in your ankle, knee, or joints. Researchers found that 19.4 to 79.3 percent of lower extremity running injuries occurred in athletes. They discovered that the predominant injury site was the knee.
In addition, you could get bored running on the road or treadmill repeatedly, with little results.
So, if you are ready to mix up workouts and maximize your calorie burn, consider these nine exercises that burn fat faster than running.

Skipping or Jumping Ropes

Woman in activewear skipping rope
Perhaps you have not skipped since you were in the school playground. Skipping or jumping ropes improves coordination, circulation, balance, and stamina.
Therefore, when you use jump ropes for short and high-intensity workout sessions, it produces effective results. These skipping workout results are similar to rowing and cycling.
A study shows that skipping or jumping ropes burn 30 percent more calories than running. However, if jumping ropes for 30 minutes seems challenging, you can mix it into your circuit or HIIT routine.
Although this simple exercise may strain your joints and tendons, aim for about 100 skips per minute for maximum calorie burn. If you feel pain at any point of your skipping, stop immediately.


Man and woman cycling in activewear
Since cycling does not impact your joints as much as running, you burn more fat this way. It means that you can cycle for a long time because you are less likely to develop muscle soreness and damage compared to running.
For instance, a leisurely bike ride in a park can burn about 300 calories per hour. However, an intense spin class can burn up to 600 calories in an hour.

HIIT Training

Woman performing hiit training at home
High-Intensity Interval Training, popularly called HIIT, involves short periods of intense workouts followed by rest periods.
These HIIT workouts include burpees, leg swings, medicine ball slams, lunges, high knees, and mountain climbers. Engaging in HIIT workouts can help you burn 450 calories within 30 minutes.
With a constantly increasing and decreasing heart rate throughout the exercise session, calories burn rapidly.

Indoor Rowing

A group of men and women using the row machines

Burning calories with stationary or indoor rowing is among the most effective exercises. For example, a 70kg person can burn up to 800 calories per hour if the intensity is over 200W.
In addition, if you perform your technique the right way, you can achieve a full-body workout. Rowing targets your biceps, triceps, shoulders, back, core, glutes, hamstrings, quads, and lats.

Strength Training

Woman strength training with dumbbells

Your weekly routine should include resistance training for healthy bones and muscles.
It has many benefits that many people are yet to realize, particularly for mood and mental health. Performing these fat-burning exercises usually leads to leanness and trimness. However, some people may be able to bulk up if they eat high protein and other muscle-building foods.
Some of these maneuvers you can perform daily include planks, push-ups, pull-ups, lunges, crunches, dips, and squats.

Intensive Swimming

Active man swimming in olympic size pool
If you want to burn calories without straining your joints, high-intensity swimming is a great option.
However, a few leisurely breaststrokes will not get you there. If you plan to burn more than running at 5mph, you have to swim quickly.
A butterfly stroke burns the most calories since it uses more muscles.

Stair Climbing

Fitness woman running up a set of stairs

If you like to run but need an extra challenge, you should try stair climbing. Doing this at a fast-paced intensity will help you get the most out of your workout. Taking the stairs can help you advance to the next level if you feel like you have reached a plateau with plain running.
However, if there are no stairs at your home, try running on hills or a heap of sand. These will provide a different workout type. Overall, stair climbing is an excellent cardiovascular exercise as it excitingly challenges your muscles.


instructor and students practicing taekwondo

Taekwondo could be a good option if you prefer a more competitive activity than stationary rowing. The inherent competitiveness in this martial art makes it ideal for burning fat.
In fact, one Taekwondo class can burn out an equal amount of 2-3 slices of pizza or 7-9 small chocolate chip cookies.
Mayo Clinic estimates that, for a 160-pound (73 kilograms) person, Taekwondo burns 730 calories per hour.
However, just one pound of weight loss requires burning about 3,500 calories (the amount varies based on someone's weight and size). So, for a weekly loss of one pound of fat, you will take about 5 Taekwondo classes.
Moreover, people perceive martial arts as less monotonous than steady-state cardio exercises.

Elliptical Workout

Fit woman exercising on a elliptical

Elliptical machines are ideal for exercising the whole body. This exercise shapes the lower body (calf muscles, thighs, and glutes) and upper body (pecs, arms, and back).
In addition, women planning to get in shape after pregnancy may find this a good option since it is a low-impact workout.
Plus, an elliptical workout can burn off about 335 calories per hour.
In a Nutshell
Besides running, other forms of cardiovascular exercise burn plenty of calories. Running is a fantastic workout if you like to see the scenery around you or use a treadmill inside. However, overdoing it can be counter-productive. You can simply switch it up if you are not getting the results you want from this workout. In addition, you can also get more variety with these other nine exercises.
So, what are you waiting for? Don't you want to burn fat and lose your love handles, saddlebags, and a spare tire? Adding only a few simple workouts or variations to your routines can give you a full-body makeover.
Note that the above exercises can burn fat faster than running at 5mph. But if you run faster than this, you will burn more fat - and perhaps even more than other exercises.

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