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3 Exercises That Burn More Fat Than Running

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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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            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.

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            Last Updated on September 8, 2021

            10 Fitness Excuses You Need to Stop Making Now

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            10 Fitness Excuses You Need to Stop Making Now

            “You can have results or excuses. Not both.” – Anonymous

            Human beings tend to only ever do as much as they absolutely need to.

            Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

            And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

            Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

            In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

            Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

            Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

            1. I don’t have enough time.

            This is probably the most common fitness excuse of them all.

            First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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            Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

            A 30 minute workout takes up 2% of your day.

            Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

            2. I’m way too tired to workout.

            Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

            If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

            You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

            If you’re too tired to workout, change your sleeping habits, not your workout habits.

            3. But exercise is so boring!

            You don’t want to exercise because it’s boring?

            So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

            The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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            If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

            4. I have no motivation to workout.

            If you think you need motivation to train you’re already half beat.

            What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

            That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

            The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

            Are you motivated enough to train for two minutes? That’s all you need.

            5. I have kids to look after.

            One day your kids might have someone to look after too: you.

            Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

            If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

            You kids should be your biggest reason to exercise, not your biggest excuse.

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            6. I don’t have anyone to train with.

            What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

            Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

            By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

            7. I don’t feel very well.

            After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

            At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

            If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

            8. The gym is too expensive or far.

            If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

            The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

            There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

            If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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            9. I don’t know how to train properly.

            If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

            However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

            People love giving out tips. You might even get a training partner out of it.

            10. I feel intimidated by the fit people there.

            This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

            The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

            Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

            Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

            Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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