10 exercises that burn calories better than running

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

How to burn more calories? Run, run and nothing but run, right? Not really. While running by itself does make our stove work well, there are more effective alternative methods.

Normal running burns about 10 kcal per minute. Everything is great, but it can be better.

Harold Gibbons, instructor at Mark Fisher Fitness and head of the National Strength and Conditioning Association in New York State, doesn't think running is the best way to burn more calories:

In general, you burn more calories during high-intensity strength training than while running.

As time goes on, technologies are improved, new, much more accurate and correct research is carried out, thanks to which we can better learn about the processes taking place in our body.

Obsolete methods calculate energy costs based only on the process of aerobic metabolism. However, with high-intensity training in our body, the process of anaerobic metabolism is triggered. In the old literature, this fact is not taken into account, or its effect is considered incorrect.

Research from the University of Southern Maine using improved methods of calculating calorie expenditure has shown that intense strength training actually burns 71% more calories than expected.

The main advantage of high-intensity training over running is the greater amount of energy expended per unit of time. The workout is shorter, the effect is greater.

Here's a selection of 10 great exercises that burn more calories than running.

Skipping rope

All ingenious is simple. At a rate of 100–120 jumps per minute, 13 kcal is burned. As a bonus, you develop a sense of balance and coordination.

Tabata Protocol. Squats

An extremely simple and extremely effective interval training session. 20 seconds of maximum intensity work, 10 seconds of rest. Repeat 8 times. The cycle takes only 4 minutes. According to research from Auburn University in Montgomery, you will lose 53.6 kcal and double your metabolic rate for at least 30 minutes.

Burpee

Scientist and trainer Jeff Godin says that 1,43 kcal is spent on one burpee. If you do 7 or more burpees per minute, then you will already be able to reach a two-digit calorie consumption per minute. It is recommended to bring the number of repetitions to at least 10 per minute. At a high rate of execution, 10 burpees are equivalent to 30 seconds of cycling.

Cindy and Mary

Cindy - 5 pull-ups, 10 push-ups, 15 no-weights squats. That's all. Do this cycle as much as you can for 20 minutes. With an average pace of execution and not too long breaks, it will turn out to burn 13 kcal per minute. For hardcore fans there is a Mary option - 5 vertical push-ups, 10 pistols, 15 pull-ups.

Ropes

The College of New Jersey conducted research and compared different types and techniques of workout in terms of the amount of oxygen consumption and energy expenditure. It turned out that most of the calories are burned during training with ropes - 10, 3 kcal per minute.

Swing kettlebell

According to research from the University of Wisconsin, this exercise burns 20.2 kcal per minute at an average heart rate of 93% of maximum, when training for 20 minutes. Such movements are unnatural for our body, and therefore the response from the body is simply amazing. Exercise can be traumatic, so here's an instructional video.

Rowing machine

Have you seen Olympic rowers? It would seem that there is only one exercise, but such a body! The fact is that rowing involves almost all major muscle groups. Research from Harvard University shows that 30 minutes of rowing burns 337 kcal, or 12.5 kcal per minute.

AirDyne Bike

AirDyne Bike is a progressive exercise machine. The more actively you practice, the stronger the resistance. Do you know how many calories you burned per minute on this simulator? 87 kcal! Of course, the data was obtained not in laboratory conditions, but from an integrated computer, but the result is still impressive.

Fat-bike

Ever noticed these weird bikes with disproportionately large wheels? These are fat bikes - all-season and all-weather bikes that can be ridden on sand, snow, tall grass, and anywhere else. And on such a monster they manage to burn 1,500 kcal in one hour, or 25 kcal per minute.

Skiing

If you do not like the miracle bike proposed above, then turn to the classics - get on your skis. The energy costs are very high here, and even with a moderate skiing pace, more than 12 kcal per minute can be burned.

Do you know other exercises that burn more than 10 kcal per minute? Let us know in the comments.