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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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            Last Updated on April 2, 2020

            10 Quick Easy Workouts To Lose Arm Fat At Home

            10 Quick Easy Workouts To Lose Arm Fat At Home

            Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

            What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

            1. Tricep dips

            shutterstock_251341681

              Works: Triceps

              • Hands must be positioned shoulder width apart on a secured chair or bench.
              • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
              • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
              • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
              • Once in this position slowly push off your hands back to the starting position.
              • Do 10-15 reps.

              2. Bicep curls

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              shutterstock_314080697

                Works: Biceps and shoulders

                • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                • Slowly release the elbow and straighten your arm back down to the starting position.
                • Repeat the moves on the right side.
                • Complete 3 sets of 10-15 reps for each arm.

                3. Push ups

                shutterstock_326069966

                  Works: Triceps and Deltoids

                  • Lying face down, place your hands on the floor roughly shoulder-width apart.
                  • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                  • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                  • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                  • Repeat 10-15 times.

                  4. Tricep Kickbacks

                  shutterstock_314080715

                    Works: Triceps

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                    • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                    • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                    • Extend both your arms backwards while your palms are facing each other.
                    • Feel the tension in the triceps and return to the starting position.
                    • Do 3 sets of 8-10 reps.

                    5. Plank

                    shutterstock_298755041

                      Works: Chest, Shoulders, Biceps and Core

                      • Start face-down on the floor, resting on your forearms and knees.
                      • Step your feet out so that they are slightly apart and come into the plank position.
                      • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                      • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                      • Repeat 3 times.

                      6. Tricep Extensions

                      shutterstock_314080343

                        Works: Triceps

                        • Stand on a mat with your feet hip-width apart.
                        • Hold one dumbbell with both hands behind your head, bending the elbows.
                        • Bring the weight towards the ceiling, straightening your arms above your head.
                        • Lower back to starting position.
                        • Complete 2-3 sets of 10-15 reps.

                        7. Lateral Arm Raises

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                        ab891e2e702b8027b704791ef556d0ce

                          Works: Deltoids

                          • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                          • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                          • Make sure your arm is straight and palm is facing the floor.
                          • Exhale and slowly bring your arm back down to your side.
                          • Repeat on the right side.
                          • Do 10-15 reps on each side and two sets.

                          8. Overhead Press

                          shutterstock_314080298

                            Works: Shoulders

                            • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                            • Bring the weights to your shoulders.
                            • Keep your core muscles tight and straighten your arms above you.
                            • Slowly bring your arms back down to your shoulders.
                            • Do 3 sets of 10-15 reps.

                            9. Bent Over Row

                            shutterstock_275943536

                              Works: Triceps and Biceps 

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                              • Place your feet shoulder-width apart.
                              • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                              • Make sure your hands are straight and placed under your shoulders.
                              • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                              • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                              • Repeat 10-15 times.

                              10. Skull Crushers

                              Skull-Crushers

                                Works: Triceps

                                • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                • Lift your arms back to starting position.
                                • Complete 2 or 3 sets, 10-15 reps each.

                                Featured photo credit: Maddi Bazzocco via unsplash.com

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