Running is an amazing workout. Many workout enthusiasts have said time and again that there’s no shortcut to running. Running helps in reducing stress and while at it, you get an intense endurance boost. All you need is a pair of shoes and miles of open road. Running also helps burn calories. In fact, if you run at 10 minutes per mile, you will burn up a good 10 calories a minute, how impressive. What’s more, the more you run, the more you burn.
However, running is not everyone’s cup of tea. As a matter of fact, many people don’t like running. There are other modes of exercise that can help you fry up calories are a super-fast rate, without frowning and wishing you would fall dead!
Generally, the body burns more calories when doing high-intensity weight training than when running. This is something many people do not realize, but it is the simple truth. This is because often times, the number of calories assumed to be burned are estimated from The Compendium of Physical Activities. It calculates the energy expended through aerobic metabolism.
Interestingly, researchers from the University of Maine used an advanced method to estimate energy outflow. It was discovered that weight training torches up to 71% more calories than initially thought. This suggests that a fast-paced weight training circuit workout can burn as many or more calories as running at a 6-minute per mile pace.
However, your options are not limited to weight training. There are several cardio exercises that can accelerate burning of calories. The following is a list of 10 exercises that will help cremate calories without hitting the pavement.
- Kettlebell swing
Simply put, this is an explosive workout. It works your quads and glutes. It also sends your heart into overdrive. A study at the University of Wisconsin provided very interesting findings about this exercise. Participants of the study were found to have burned 20.2 calories/ minute. Not to mention that their average heart rate was an astounding 93% of its max for the 20 minute period of the workout. The reason the kettlebell swing works your body so hard is because it is not a movement your body is accustomed to, therefore the intense calorie burning.
2. Indoor Rowing
A study at the Harvard University shows that a 185-pound person is able to burn 377 calories during 30 minutes of vigorous rowing. This equates to about 12.5 calories per minute. This exercise makes such a good body trainer because for you to perform good strokes, you need to exploit the muscles in your back, legs and arms. This will get you on the way to being an excellent Olympic rower.
This workout is brilliant especially when you want to have a full range body motion. To get the best results from burpees, you should try hardest to do at least seven minutes. This will send you into double digits because the average person at 180-pounds can burn up to 1.43 calories per burpee. So the more reps, sets and time you do this, the more effective the results you get. Why is all this necessary? When you perform fast pace 10 reps, you can accelerate your metabolism as much as a 30-second, all-out bike sprint. This is according to the American College of Sports Medicine.
4. AirDyne Bike Sprints
It may sound crazy, but it is very possible to torch 87 calories in one minute. This stationary bike increases its resistance the harder you pedal. All you have to do is give everything you’ve got within the 60 seconds. The built-in AirDyne monitor calculates calories by converting revolutions of the fan into physical work.
5. Jumping Rope
According to the Compendium of Physical Activities, when you do 100 to 120 skips a minute, you burn around 13 calories within that time. This means you are engaging in moderate-intensity jumping. This way of exercising is really efficient because you are using more muscle groups than when jogging. It also challenges your balance and coordination. This becomes even more intense when you throw in drills that involve more hand and foot skills.
6. Fat-tire biking
Before I delve into this brilliant exercise, I just want to say that we can still go out when it is wintertime and this exercise is a perfect example. This cycling sport is becoming really popular and if you haven’t tried it, then you certainly must try. Engaging in this exercise helps users fry a staggering 1500 calories an hour. That’s an average of 25 calories per minute. You can burn all these calories by ‘simply’ peddling the monster bikes and taking on all sorts of terrain all year round.
Even though the calorie burn depends on your fitness levels, skill and strength levels, regardless of where you are in those aspects, you’ll certainly get an intense workout from this one.
CrossFit exercising is impressive to say the least. According to scientists at Kennesaw State University, this particular workout burns about 13 calories a minute on average. The results are very effective because it pairs up 5 pull-ups, 10 push-ups and 15 air squats. These are three exercises that work different muscle groups and you can do as many rounds as possible within a 20 minute time frame. This will certainly give you a good calorie burn.
8. Cross-Country Skiing
Did you know that rocketing through skis actually delivers a more intense heart pounding workout in comparison to running at the same pace? This is possible because this sport obliges you to push with your lower-body and pull with your upper. Actually, according to the Compendium of Physical Activities, you can burn more than 12 calories per minute from a good cross-country session.
9. Tabata Jump Squats
This is simply a four minute drill that burns a lot of calories both during and after a workout. A study at Auburn University at Montgomery, showed participants who did 8 rounds of jump squats for 20 seconds of hard work and 10 seconds of rest, burned 13.4 calories a minute. It went further to double their post-exercise metabolic rate for a minimum of 30 minutes.
10. Battling Ropes
This is indeed a wonder exercise. A recent study compared various types of workout styles and regimens. Battling ropes topped the list in terms of calories burning (10.3 calories) and total oxygen consumption. It was also found to be the most effective way to drop several pounds in the double digits. it also was found to be an effective way to flatten the belly for good.