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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 July 9, 2020

            10 Easy At-Home Leg Toning Workouts for Women

            10 Easy At-Home Leg Toning Workouts for Women

            As you grow older, it becomes hard to balance and have stability in your joints if you’re not engaging in leg toning workouts. You start losing muscle mass, strength, and function over time. Furthermore, if you’re physically inactive, you’ll lose 3 to 5 percent of muscle mass each decade after age 30.

            Thankfully, you can still score your strongest legs ever with the help of leg toning workouts. Strong legs help you support your body better and make you more attractive. Also, they are less susceptible to injuries.

            The best part? You don’t need fancy and expensive gym equipment to fire up those leg muscles. You can do that right at home.

            Ready to get strong? Here are the best at-home leg toning workout moves for women.

            1. Bodyweight Squats

              The squat is often referred to as the king of all exercises. It’s an amazing way to tone your legs. Not only does it help you build lean muscle, but it also works your abs, butt, and hips. Also, if you’re suffering from back pain, it’s a great option as it doesn’t strain your back when done right. To do a squat:

              • Stand straight with your feet shoulder-width apart and toes slightly turned out.
              • Bend at the knees until your thighs are parallel to the floor.
              • Pause for a moment and push yourself back to your original position.
              • Repeat.

              For extra support, consider doing this near a wall. Aim for 3 sets of 15 reps twice or thrice a week.

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              2. Forward Lunges

                When it comes to strength training, lunges are one of the most popular choices. It strengthens your legs while improving mobility and stability. Lunges also sculpt your butt and abs. What’s more, it can also help improve your posture. In order to do forward lunges properly:

                • Stand tall holding a dumbbell in each hand with your feet hip-width apart.
                • Take a big step forward with your right leg and lower your body into a lunge until both knees are bent 90 degrees.
                • If possible, lightly touch the floor with your left knee.
                • Push off on your front foot to bring yourself to the starting position.
                • Repeat on the other side.

                Aim for 3 sets of 12-15 reps on each leg. You can also do it without dumbbells if you’re just getting started.

                3. Single-Leg Deadlift

                  Single-leg deadlifts targets all the major muscles, such as hamstrings, glutes, and even your core. It develops strength, balance, and stability. Another advantage of doing single-leg deadlifts is that it improves mobility through the legs and hips. To do a single-leg deadlift:

                  • Stand with your feet hip-width apart.
                  • Hold a dumbbell in each hand with palms facing the front of your thighs.
                  • Lean forward and shift your weight on the left leg with your right leg extended slightly behind you.
                  • Lift your extended right leg until your body is parallel to the floor, arms hanging down.
                  • Slowly return to the starting position.
                  • Repeat and switch legs after doing all the reps.

                  Do 3 sets of 15-20 reps with a 60 second break in between. If you’re new to this, you can also do it without weights.

                  4. Jumping Jacks

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                    Jumping jacks are an excellent leg toning workout move. They work your quadriceps, glutes, and hips. According to one study[1], they may also improve bone density. Additionally, this exercise also increases strength and agility. Here’s how you do jumping jacks:

                    • Stand straight with your legs together and arms to your sides.
                    • Jump into the air and spread your legs slightly beyond shoulder-width apart while your arms stretch over your head.
                    • Jump back quickly, bringing yourself to the starting position.
                    • Repeat.

                    Start with 3 sets of 10 or more repetitions of jumping jacks.

                    5. Single-Leg Calf Raise

                    See the source image

                      The single-leg calf raise strengthens both your lower legs and helps improve balance on one foot. This is important because it can improve sports performance and prevent injuries. Furthermore, it can also help prevent the onset of knee pain. Finally, it may also increase the size of your calves. To do a single-leg calf raise:

                      • Stand upright with your feet hip-width apart and arms on your hips.
                      • Bend your left knee and bring it hip-level.
                      • Lift your right heel off the ground and balance on the ball of your foot.
                      • Pause for a moment and lower your heel.
                      • Repeat and then switch sides.

                      Do 3 sets of 15-20 reps on each leg. Consider adding weight to make it more difficult.

                      6. Side Lunges

                        This leg toning workout move targets the sides of the glutes and quadricep muscles. It’s also a great exercise for tight hips and groin. Needless to say, it strengthens both your legs and boosts stability. To execute a side lunge the right way:

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                        • Stand with your feet hip-width apart and hands clasped in front of your chest.
                        • Take a big step out to the right and lower your right knee until it is bent 90 degrees while pushing your butt back.
                        • Keep your left leg straight during the process.
                        • Push back and return to the starting position.
                        • Repeat.

                        Shoot for 10-12 reps and switch sides. Aim for 3 sets on each leg.

                        7. Plank Leg Lifts

                          Plank leg lifts work your butt and upper legs. With this exercise, you’ll also be able to get the benefits of a regular plank, meaning it will tone your whole body. It trains your core, glutes, and shoulders. Even better? It also trims body fat and improves posture. To do a plank leg lift:

                          • Begin in a low plank position with your body straight and weight on your forearms.
                          • Tighten your abs and raise your right leg, pausing for a moment.
                          • Lower your right leg and do the same with your left leg.
                          • Repeat.

                          Do 2-3 sets of 15 reps. Brace your abs and glutes during the process.

                          8. Glute Bridge

                            The glute bridge makes one of the best leg toning workouts for beginners. It sculpts your legs and improves hip mobility. If done correctly, it also enhances core stability. This exercise is also safe for people with chronic back pain. To do a glute bridge:

                            • Lie on your back with knees bent and feet flat on the ground. Place your arms at your sides.
                            • Squeeze your abs and glutes.
                            • Raise your hips off the floor until your shoulder, hips, and knees are in a straight line.
                            • Pause for a few seconds and return to the starting position.
                            • Repeat.

                            Shoot for 2 sets of 10-12 reps. Do this 2-3 times a week. You can also wrap a resistance band around your thighs to challenge your endurance.

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                            9. Step-Ups

                              If you’re looking to strengthen your thighs, step-ups are an excellent choice. It targets the quadricep muscle that helps protect the knee. What’s more, it also improves balance and stability. You can do step-ups anywhere. All you have to do is find a bench, chair or any raised platform. To do a step-up properly:

                              • Begin standing facing a step.
                              • Place your right foot on the step and left foot on the floor.
                              • Press through your right heel and bring the left foot up until your left knee forms a 90-degree angle.
                              • Hold this position for a moment and then return to the starting position.
                              • Repeat and switch legs.

                              Aim for 3 sets of 12-15 reps on each side. To make it harder, hold dumbbells in your hands.

                              10. Dumbbell Good Morning

                              How to Do Good Mornings With Perfect Form | Muscle & Fitness

                                Dumbbell good mornings mainly target the hamstrings, but they also improve hip and back strength. You’ll also be able to develop stronger glutes with this exercise. Overall, it’s a great exercise for toning your legs. To perform this exercise:

                                1. Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level.
                                2. Hinge forward at your hips, and lower your torso until it is parallel to the floor.
                                3. Hold this position for 4-5 seconds and return to your original position.
                                4. Repeat.

                                Aim for 3 sets of 12-15 reps.

                                Final Thoughts

                                There are so many benefits of having well-toned legs. Stronger legs not only look good, but they also give you greater independence as you age. Therefore, it’s important to take good care of them.

                                In addition to exercise, you should also consider exfoliation and moisturization to keep your legs smooth, healthy, and firm. Always remember that strong legs are important if you want to live a healthy and active life. So, start working those leg muscles today, and you’ll thank yourself later.

                                More Tips on Strengthening Your Legs

                                Featured photo credit: Sergio Pedemonte via unsplash.com

                                Reference

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