Advertising
Advertising

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.

    Advertising

    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.

      Advertising

      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.

        Advertising

        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

          Advertising

          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.

            More by this author

            Ivan Dimitrijevic

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

            50 New Year’s Resolution Ideas And How To Achieve Each Of Them 8 Fun and Unique Birthday Party Ideas for People in Their 20s 50 Cleaning Hacks for Your Home That Will Make Your Life Easier 40 Amazing Date Ideas for Valentine’s Day 9 Unexpected Benefits Of Foot Massage That Make You Want To Have One Now

            Trending in Exercise

            1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

            Read Next

            Advertising
            Advertising
            Advertising

            Published on April 22, 2019

            11 Partner Yoga Poses for Couples to Build Intimacy

            11 Partner Yoga Poses for Couples to Build Intimacy

            Our partners are mirrors to our true self. By embracing a partner yoga practice with one another, we not only lean on each other for support – literally and metaphorically – but we also exercise our vulnerability with one another.

            Science has found that by doing so, we’re strengthening our social connections and relationships, which leads to longer lives, healthier habits, reduced stress, and a deeper sense of life meaning.[1]

            So how does yoga help with this exactly? In Sanskrit, “yoga” comes from the word yuj, meaning “to yoke” or “to unite”.[2] It’s only appropriate to mirror that definition with a partner, and in essence, begin to unite two people as a whole. Partner yoga also has its roots in building trust and communication, which are cornerstones of a healthy, intimate, and successful relationship.

            Let’s break down some poses for a deeper dive:

            1. Breathing Together

              A great yoga practice begins with the breath. It’s a simple yet powerful way of connecting to your own body and noticing any sensations that arise.

              Find a seated position with your partner, your backs touching. With eyes closed, tune into you breathing, and begin to deepen the inhales and the exhales.

              You will feel the rise and fall of your partner’s breathing, as you tune into each other’s rhythms. See if you can still maintain your own breath, even when it becomes tempting to mirror the breathing of your partner; allow this rhythm to lull you deeper into becoming present and aware of each other’s space.

              Even in unity, you honor your own body and breath, and that honor extends outward to your partner. With this life force – prana [3] – you’re able to find a richer connection to each other with a simple act of breathing.

              Do this exercise for 3-5 minutes, or as long as it is comfortable.

              2. Partner Twist

                A twist is a great natural detox for the body. When the torso is twisted in the opposite direction, the movement acts as a wringing action for the internal organs, and via an exhale, built-up toxicity can be eliminated from the body.[4]

                With your backs touching, take a deep breath in. As you exhale, gently twist, going in the opposite direction of each other. Take one hand and place it on your opposite knee, with the other hand reaching back for your partner’s. Use a yoga strap if this is not available.

                Advertising

                Allow the breathing to once again sync you with your partner’s rhythm, and notice what it’s like to have the support of your partner’s hand to help ease a little deeper into the twist.

                Stay in the twist for 5 full breaths, and then switch sides.

                3. Backbend/Forward Fold

                  While your backs are still touching, communicate who will fold forward and who will come into a backbend. You’ll have a chance to switch sides.

                  The person folding forward will reach their hands forward and either rest their forehead down on the mat, or place it on a block for support. The person doing a backbend will lean back on their partner’s back and open the front of their heart and chest. Breathe deeply here, and see if you can feel each other’s breaths again.

                  In yoga, the heart is thought of as the place in front and back of your chest, as it’s the same area opening. So in this pose, even though you’re doing the opposite move, your hearts are still connected. Think about how that translates to your relationship off the mat.

                  Stay in this pose for 5 full breaths, and switch when you’re both ready.

                  4. Soul Gazing

                    This exercise is deeply personal and nourishing, as you sit facing your partner, gently gazing into their eyes.

                    Rest your hands on their knees or in their hands, and allow them to do the same. This will further connect you with the power of touch. Once you’re settled (and the giggles have subsided from direct eye contact), begin to truly see your partner.

                    In the chaos of our days and weeks, we don’t often get the chance to sit down and take in the person with whom we share our life. Gently gaze and take in your partner’s features, uniqueness, and energy, and allow them to see you in return. Not only is this centering for the rest of your practice, it’s also deeply loving and compassionate.

                    Stay in this exercise for 5 minutes or longer, if you both feel tuned in.

                    5. Seated and Supported Cat/Cow

                    Advertising

                      From a seated position, reach for your partner’s forearms and interlace.

                      As you inhale, arch your back and lift your heart to the sky, maybe even lifting the gaze to expose and open the throat. As you exhale, round the spine and pull back, using the resistance of each other’s arms as support, bringing the gaze inward toward your chest.

                      Repeat the movements 3-5 times, or as long as you feel comfortable.

                      Allow this support from your partner to begin to build trust and surrender, as well as communication. Speak out to what feels good in this pose, and ask your partner the same.

                      While the pose is done in tandem, your experience of it in your own body is going to vary. Take this time to share those sensations, and become curious of your partner’s.

                      6. Seated and Supported Forward Fold

                        In relationships, we know that we don’t have to do everything on our own. We have our best ally in our corner to help us out.

                        Likewise in this pose, come into a wide-legged seat with the soles of your feet touching. Reach the arms forward and interlace, and then take turns gently pulling one another closer past middle, using each other as resistance in this Forward Fold. Stay here for 5 full breaths each.

                        While this pose is a deep stretch, maybe opt for more of a playful approach! If laughter comes naturally or someone cracks a joke, go along!

                        Find fun in working out and being with one another. It’s a surefire way to relieve any stress or tension, and remind each other of the simpler things that bring you both some more smiles.

                        7. Partner Boat Pose

                          When it comes to postures that are challenging, having a partner mirroring and supporting you can go a long way to giving you that extra boost of confidence and energy. And because they’re doing it with you, too, you can both share in the achievement of rocking this core-engaging posture.

                          Start in a seated position, facing one another, a little further away to give enough room for extending the legs. When you’re ready, come into Boat pose one leg at a time, until the soles of your feet are touching.

                          Advertising

                          Use them as resistance to further stabilize this pose. If available, reach for each other’s hands, and find each other’s gaze. Smile and breathe. Communicate how you’re feeling and root each other on for 5 full breaths.

                          8. Double Downward Dog

                            Speaking of building trust, this pose will give you and your partner a chance to work together toward a common goal. This pose is also all about communication, and speaking your mind when you’re ready to come down or are feeling a sensation that you’d like to share with your significant other.

                            With your partner in traditional Downward Dog, set yourself up by coming into a Forward Fold at the top of the mat. Lifting one foot at a time, place your feet at the base of your partner’s spine. You may need to adjust your feet or walk your hands back once you get into this, to readjust.

                            Once in the pose, breathe there for 5 full breaths, before you switch. After you come out, touch base on how it felt and what you experienced. Share in the pose together by bringing in your specific perspective.

                            9. Reverse Warrior Partner Pose

                              If it’s not evident from the photo above, this pose is all about creating love – literally and symbolically.

                              Begin in Warrior Two facing away from each other, with the outside of your back foot touching. Allow this back foot connection to unite you together in the pose, building a shared foundation from which you can stabilize.

                              Take a deep breath in, and on an exhale, come into your Reverse Warrior by lifting one arm overhead and reaching back for your partner’s grasp, creating a heart shape in the middle of your joined pose. Use a yoga strap if catching your partner’s hand is not available.

                              Take your other hand and wrap it behind your waist. Settle your attention on your breathing and press into your partner’s foot as they do the same. Likewise, mirror the support of their hand in yours.

                              The love you create in your relationship is a two-way street. Remind yourself of all the wonderful ways in which you give and take to build that love. Take 5 full breaths here, and then release when you’re both ready.

                              10. Double Tree Pose

                                No man is an island, and likewise, no tree thrives without support.

                                Advertising

                                In this partner pose, begin in your own Tree, by lifting one leg and pressing the sole of the foot into the thigh or down lower on the calf.

                                When you’ve caught your balance, extend one hand to your partner’s and meet them, palms touching, in the center between your respective Tree postures. Take your other hand and reach it back behind your partner, giving them a loving embrace. Stay here for 5 full breaths before switching sides.

                                Even though your Tree pose is your own, find the center connection that brings you both together in unity.

                                Allow yourself to feel and appreciate the support you get from your partner, on and especially off the mat.

                                11. Standing Partner Backbend

                                  Opening our hearts to each other is the most raw way of showing our vulnerability. That’s why this pose is so powerful in tandem. By using each other for support, you’re reassuring your partner that anything is possible (and better) when you have each other.

                                  Start standing and facing each other, as you interlace each other’s forearms. Take a deep breath in as you hold each other’s gaze, and on an exhale, lean back to open your heart to the sky, using each other’s arms as resistance. Stay here for 5 full breaths, or as long as it’s comfortable for you both.

                                  Release and end with a hug, honoring the space you’ve created for each other and yourself.

                                  Final Thoughts

                                  Partner yoga asks for vulnerability. Through the power of touch and synced breathing, we forge deeper and richer connections in our relationship with our partner.

                                  The experiences we share together and individually in these yoga postures become topics of communication that can help us learn more about each other and ourselves, further growing our intimacy to heights never felt before.

                                  Practice these poses with your partner whenever you are craving that bough of connection or intimacy. Challenge each other with postures that are both energizing and restorative, and tune into each other’s unique experiences for more wholesomeness in your relationship.

                                  Featured photo credit: Victor Freitas via unsplash.com

                                  Reference

                                  Read Next