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3 Exercises That Burn More Fat Than Running

3 Exercises That Burn More Fat Than Running

Running is one of the most beloved exercises. It helps burn calories, and it is a great stress reliever. Moreover, it requires almost nothing, except a good pair of running shoes and an open road. Nevertheless, even if it burns calories, it does it at 10 calories per minute, during a normal marathon pace. For people who seek to lose weight faster or just want something more thrilling, running is not the best option. They should try some of the better alternatives that are more effective. For instance, jumping rope, cycling or kettle bell swings, burn more fat than running. And they are not the only ones.

Here are other suggestions you could try out, and see which one suits you best. All of them have certain benefits for your health and physical appearance. Furthermore, they are easy to do, and quick, which is great if you are busy and don’t have a lot of time for working out.

1. Battle ropes

Girl with battle ropes

    This exercise will help you improve your strength, hand grip and balance. They are designed in such a way that makes you work harder and try more. This, in turn, provokes you to put in more strength and power when doing the exercise.

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    The ropes help you build muscles like biceps, shoulders and legs, depending on what variation of battling ropes you do. There are several exercises that you can do with the battle ropes. Plus, you can do different motions, like linear or circular. Each movement works a specific group of muscles. For instance, you can try doing squats while moving the ropes in a wave motion (double or alternating). Then, you can do the slam.

    Take the ropes by the ends, stand with your feet wide apart, lift your hands above the head, and slam the ropes on the floor with all your strength. Stand up, and repeat the move several times. However, if you want to work on your obliques you can do the side slam. The movement is similar with the previous exercise, just bend your knees a little bit and slam on the side of your body.

    2. Cycling

    Cyclist at full speed

      Cycling is beneficial to your health for numerous reasons. First of all, it improves your flexibility and muscle strength. Further, it helps you tone your behind, waist and legs. Also, it pumps your heart, making it stronger, as well as rejuvenating your brain. All in all, it is an exercise that puts your whole body to the test and boosts your health to higher levels.

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      You can take up cycling even if you do not have time for it. For example, you can cycle to work, instead of taking the bus or driving a car. It is healthier and saves you money. You can buy one of those folding bikes, that would fit easily in your office, bag, or car, and wait there until the next time you need it. Additionally, they are great to carry with you if you go on a trip and want to ride a bike there. Not only are they functional, but they are affordable, too.

      Static bike

      Stationary bike training

        In case you do not like the previous option, you can always buy a static bike and use it at home. Doing bike sprints would be a nice alternative to running. You would burn a lot of calories in only 60 seconds of hard cycling. What you should do is pedal as fast as you can for 60 seconds, then gradually go back into a slow pace. Repeat this a few times, and you will burn hundreds of calories in a matter of minutes.

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        Fat tire biking

        fat bike

          Or, maybe, if you want something more powerful and demanding, you can try fat tire biking. The reason it’s hard are the tires themselves. Unlike the regular tire, these are bigger and fatter. Thus, they require more power to be put into pedaling in order to move. So, you will burn more calories, around 1500 per hour of cycling, or 25 per minute. It is a massive difference from any other exercise on this list, or anything else.

          3. Burpees

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          Doing burpees at the gym

            This is a combination of exercises, more accurately push ups, and squat jumps. It is intense and demands a lot of strength and endurance. That is why it is great for building stamina and balance. Moreover, you work your whole body by jumping, squatting and doing push ups, so nearly every muscle in the body is being used. It is a great option to lose weight as well as improve your physical endurance.

            Burpees do not require any special equipment or a lot of room to perform the exercise. You can do them in your garden, on the balcony, at the gym – anywhere where you have enough space to jump. If you do them for a few repetitions, and combined them with other exercises, the end results would be amazing. And this goes both for your physique and mental health.

            So, how do you do burpees? Well, first you should get into a squat position, all the way down, with your hands next to you. Secondly, push your legs backwards and get into a push up position. Do a quick push up, then go back to the first position. From here, you will jump up high, and land in a squat. Repeat a few times. If you want maximum potential, do as many burpees as you can in a minute. If done correctly, you could burn around 10 calories per minute.

            These three exercises can be done in combination with others. They do burn more fat than running, but if combined you will get the best results. Even better, they do not require a lot of time, plus they can be done both inside and outside, which is great for busy people, or if weather conditions do not work in your favor. All in all, there is no excuse not to try them out, at least. Take a shot and see what happens. After all, your health is the most important asset you have, and you should not be lazy about it.

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            Ivan Dimitrijevic

            Ivan is the CEO and founder of a digital marketing company. He has years of experiences in team management, entrepreneurship and productivity.

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            Published on June 7, 2019

            10 Lower Body Workouts Anyone Can Try at Home

            10 Lower Body Workouts Anyone Can Try at Home

            Having a hard time going to the gym? Fear no more!

            In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

            There’re 3 main parts in this article:

            If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

            If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

            And the last section is about what you should do before and after working out.

            10 Lower Body Workouts That Can Be Done Anywhere

            If you’re familiar with the basic lower body exercises, just read on this section.

            If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

            1. The Starter Workout

            3 sets of 8-12 reps of:

            • Squat
            • Single Leg Deadlift
            • Glute Bridge

            (30 sec to 2 min rest in between each set)

            2. The 7 Minute Workout

            3 rounds of 30 seconds of each exercise:

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            • Walking Lunges
            • Quarter Squat
            • Step Up
            • Single Leg Deadlift

            (1 min rest in between each round)

            3. The Unilateral Workout

            4 sets of 16 reps of:

            • Reverse Lunges
            • Single Leg Deadlift
            • Skater Squat
            • Single Leg Glute Bridge

            (30 sec to 1 min rest in between each set)

            4. The Endurance Workout

            2 sets of 20-50 reps of:

            • Squat
            • Walking Lunge
            • Single Leg Deadlift
            • Glute Bridge

            (1-2 min rest in between each set)

            5. The Back To Back Lower Body Workout

            5 rounds of 10 to 20 seconds of each exercise:

            • Skater Squat
            • Step Up
            • Single Leg Deadlift
            • Single Leg Glute Bridge
            • Quarter Squat

            (30 min rest in between each round)

            6. Strength Lower Body Workout

            5 to 10 sets of 4 reps of:

            • Walking Lunge
            • Single Leg Deadlift
            • Squat

            (30 sec to 2 mins of rest time in between set)

            7. Glute Burner Workout

            4 sets of 10-30 reps of:

            • Walking Lunge
            • Single Leg Deadlift
            • Single Leg Glute Bridge
            • Quarter Squat

            (1 min of rest time in between set)

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            8. The Advance Lower Body Workout

            3 rounds of 20 seconds of:

            • Squat
            • Walking Lunge
            • Skater Squat
            • Reverse Lunge
            • Glute Bridge
            • Single Leg Deadlift

            (2 mins of rest time in between set)

            9. The Quick Lower Body Workout

            2 sets of 10 reps of:

            • Reverse Lunge
            • Step Up
            • Single Leg Deadlift

            10. The 100 Repetition Challenge

            2 sets of 50 reps on each leg of:

            • Walking Lunge
            • Single Leg Deadlift

            (4 mins of rest time in between set)

            Lower Body Exercises Breakdown

            Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

            1. Squat

              A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

              How to squat:

              Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

              2. Walking Lunges

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                A lunge is a complex movement which recruits mainly the lower body.

                The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

                3. Reverse Lunge

                  A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

                  By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

                  4. Quarter Squat

                    A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

                    5. Skater Squat

                      A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

                      6. Step Up

                        The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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                        7. Glute Bridge

                          Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                          8. Single Leg Glute Bridge

                            Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                            9. Single Leg Deadlift

                              Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                              Before & After Working Out

                              Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                              Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                              Featured photo credit: Gesina Kunkel via unsplash.com

                              Reference

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