A celeb PT ranked the best calorie burning exercises (no running included)

Ask anyone what exercise burns the most calories and chances are they’ll say running. They’re not wrong, per se—there are plenty of benefits of runningand one of the biggest is your ability to burn calories and fat, fast, but there are plenty of other exercise options to burn calories, so if running isn’t for you, that’s fine. But a reminder: There’s little value in aesthetic goals, if that’s what you have in mind in your quest for calorie-burning exercises; you will get much more by mastering a new skill or, for example, lifting more weight through progressive overload within strength training.

Ty Brennand, a celebrity PT @bethefittest, agrees: ‘Your focus should be on having fun. Physiologically, striving to burn calories doesn’t make sense either. You’re never going to burn the same amount of calories as the day before, so focusing on this as a metric can lead to a never-ending battle against your body, as you strive to burn more calories each time.

There’s nothing wrong with checking how many calories you’ve burned from time to time if it helps you understand effort across different workouts (or if it’s the only metric you can manage on your computer). Sport watch), as long as you don’t run your exercise routine on a regular basis. So for the 1,900 of you looking for exercises that burn the most calories each month, and those of you who are bored with hitting the sidewalks, whose body isn’t okay with running, or who just aren’t a fan, these are all exercises that burn as many or more calories than running.

Is running the best exercise to burn calories?

Not always, no. As a word of warning, if you live to run and have no physical issues, then that may be the calorie-burning exercise to stick to. But for those of you who struggle, know that you won’t necessarily fall short if you don’t run. In fact, trying to keep running just because it seems like the ‘done thing’ could work against you.

Ty explains, “Some people may not enjoy it or find it too difficult, which could be detrimental to their overall motivation and the likelihood of achieving their goals.”

“When running, there’s a lot of pressure on the knees and joints because it’s a high-impact form of movement and it can cause very tight muscles that can lead to problems like leg cramps, IT band issues or knee pain when running. Existing problems in these areas mean you may find running difficult early on, but don’t let that discourage you from other calorie-burning exercises.

7 best exercises to burn calories

Ty recommends these exercises as good alternatives to running for efficient calorie burning. The exact number of calories you’ll burn varies wildly based on a number of factors, including your age, height, weight, gender, fitness level, and more, so we haven’t specified the exact numbers you can expect (although we’ve given a figure). rough for a few), but Ty has ranked them according to average calorie burn.

1. rowing

‘Rowing it uses the whole body, just like running, and also works both the respiratory and cardiovascular systems. But rowing does a lot more for your arms and back than running, and it’s particularly good for anyone with joint problems in the lower body.

Increase calorie burn by: Doing intervals. Do 30 seconds of rowing, then 30 seconds of a bodyweight strength movement like squats either Lizards.

2. jump

‘Skipping It’s great for cardio burn and also helps strengthen your arms and legs. It also requires hand-eye coordination and balance, and can be more fun than running as it offers a new skill to learn. For those with knee problems, know that jumping also has much less impact on the knee joints than running.

Increase calorie burn by: Using a weighted jump rope.

3. Boxing

‘boxing workouts work your strength and balance, while getting your heart pumping at the same time. Boxing is similar to running in that you need to focus on breathing techniques, but it requires more thought and attention than running as you need a strategy. It burns about twice as many calories as running, and if you have a history of lower body injuries, it’s great for letting them heal as it focuses on your upper body.

In fact, research suggests that boxing could burn more calories than any other sport, giving an individual 11 (or 70kg) the potential to burn up to 800 calories in a 60-minute class.

Increase calorie burn by: Reducing your rest time to 15 seconds for every minute of combat.

4. Cycling

‘Cycling offers very similar cardiovascular benefits but with the added benefit of leg strength. That said, it doesn’t put as much stress on your leg joints as it’s low impact. This could mean you can cycle faster or longer, resulting in more calorie burn than if you were to run for less time. It’s also useful for anyone short on time, as it can double as a form of transportation.’

Increase your calorie burn by: Attending a spinning class with a focus on intervals. Based on HQ calculation of calories burned placea one hour cycling class at medium intensity (ie you can still converse) could see someone weighing 70kg burn over 600 calories.

5. Swimming

‘Swimming burns calories at a rate very similar to running, but is completely Low impact. So if you have pre-existing injuries, it’s a great way to get a full-body workout and strengthen all your muscles. Change your strokes to work your body in different ways. For starters, this is also a great antenatal exercise option, for pregnant women, as it distributes the extra weight of a baby bump, but always consult a professional before exercising during pregnancy, especially if you are new to swimming.’

Increase calorie burning: Picking up the pace and avoiding resting at the end of each length.

6. Hiking

‘Hiking Long distances can burn a significant number of calories, without getting your heart rate too high. also requires core strength for balance and carrying a backpack, and its low-intensity nature means you can last longer and burn more calories. You’ll also be surrounded by nature, which can be a great distraction from the exercise you’re getting (if you need to). It’s especially good for anyone with heart problems who needs to keep their heart rate down.’

Increase calorie burn by: Going up the hill you’re walking on. The steeper you go, the more leg muscles you’ll recruit.

7. pumpkin

‘Squash involves a lot of short sprints. This is a form of anaerobic exercise, which means your body needs immediate energy and turns to sources like fat and glucose, rather than oxygen. In turn, you could burn the same number of calories as you would in a long session of aerobic exercise, in a shorter amount of time. It also requires core strength as you regularly change directions and adjust your balance. If running alone isn’t your thing (and you can’t convince anyone to join you), playing squash with a friend is a great alternative.

Increase calorie burn by: Extending the duration of each game and reducing rest time. Aim for 40-minute games, no rest.

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