Eight Bodyweight Exercises That Burn More Calories Than Running

Eight Bodyweight Exercises That Burn More Calories Than Running

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Running is one of the most popular forms of cardio around, but many people probably don’t know that it can also be one of the least efficient. After all, to get a ton of calories burned from an activity like running, you need to do it for a long period of time — in excess of 15 minutes — at a high intensity. However, if you do it too much or for too long without variation then your body gets bored and just revolts against you by slowing you down and lowering your heart rate. Running burns a healthy amount of calories per minute, but once you add in all those unnecessary extra factors it actually becomes quite low on our list of efficient activities.

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High intensity weight training

Many people believe that weight training is one of the most efficient forms of cardio around, but this is not the case. When it comes to the number of calories burnt during weight training, the results vary depending on a number of factors, including the intensity of the training, the repetition and set volume, and the amount of time spent training. But overall, we found that almost all activities burn fewer calories when done intensively than when they are done at a slower pace. This includes running, jogging, cycling, and swimming — all popular forms of cardio that we’re sure you’d love to use more of your time. High intensity cardio has a place, but it is only for people who don’t have any other cardio options. If you are in good shape and have the time and resources to adjust your diet for a few weeks to gain the most muscle possible and then you can use high intensity cardio to get shredded.

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HIIT cardio

While jogging provides a low number of calories burnt per minute, HIIT cardio — where you alternate between sprinting and slow, intense exercise — is far more energy intensive. This is because it involves high levels of anaerobic activity (which uses up more calories) and an extremely short period of time. Due to the demanding nature of HIIT cardio, you can only do it for short bursts. So, if you’re out jogging, you can’t stop and then sprint slowly for a minute, you’d be wasting a lot of energy. Luckily, HIIT cardio is becoming more popular as we all become more health conscious. You can find classes being offered in your local gym, or take a HIIT-based online fitness course.

Rowing

Rowing is an extremely low-impact exercise that can burn incredibly high numbers of calories, thanks to its high intensity. To get the most out of it, you should aim to row at a rate of 2.5 to 3.5 calories burned per minute. So, if you’re doing 30 seconds of rowing with full power, you’d be burning between 180 and 240 calories. If you do this three times a week, you’ve just burnt a week’s worth of calories in one hour — without even breaking a sweat. Plus, since rowing is low-impact, it’s a great choice for people with joint issues, pregnant women, and even the elderly.

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Elliptical Trainers

Easily the most time-efficient cardio method around, elliptical trainers are a low-impact, high-calorie method of training. To get the most out of it, try to maintain a steady, brisk pace. You can also vary your resistance to get a good challenge, but always keep your pace within 30 seconds per minute of your chosen calorie burn rate. Elevated cardio levels can lead to muscle fatigue, so switching to a low intensity — or taking a short break — is essential to avoid this. It’s also a good idea to “walk” for a few minutes after your workout to minimise the risk of injury.

Squatting and lunging

There’s a reason that landowners use controlled, low-impact cardio training to get fit. Like squatting and lunging, walking is low-impact and uses few muscles, allowing for a very high calorie burn rate. And, as with most cardio, walking is essentially a form of resistance training. It helps to build your muscles as you walk, which helps to prevent injuries and improve strength.

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Conclusion

Running is one of the most common forms of cardio, but it’s actually not very efficient. Weight training and rowing are also on our list of activities that burn fewer calories than running. And HIIT cardio like sprinting is only for people who want to get shredded. If you want to burn more calories, we recommend HIIT cardio, weight training, and walking.

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