Everyone wants the magic exercise for burning the most calories. They usually associate running with a good way to lose fat. Most people have success with running because it is convenient, minimal equipment is needed and it is easy to make a habit. However, I want to point out 10 exercises that burn more calories than running.
1. Rowing
Rowing is a compound movement that uses large muscles, which burn more calories. It is a great cardio workout and engages your lower and upper extremities at the same time. Try doing an “all out” pace ladder of 500-400-300-200-100 meters with a one minute rest.
2. Swimming
Swimming works your entire body without putting a lot of stress on your joints. It is amazing for your anterior and posterior core and the cold water will help you burn even more calories.
3. Skiing
If the conditions do not allow you to go outside, use a Skierg. There is a reason cross-country skiers have the best V02 max in the world. You can engage your lower and upper body and forcefully use your hips and core to drive the movement. If you have access to a Skierg, try doing 10x100m with one minute off in between. Make the movement fast and powerful.
4. Jumping rope
It is hard to believe we used to do this for fun when we were kids. Now it can be a great way to do cardio training and you can pack a jump rope in your bag for easy access. Jump ropes are cheap and can be used for intense workouts. Try doing 100 double-unders for time with standards jumps to catch your breath.
5. Biking
Although biking isolates your lower body, it still uses large muscles and creates a huge calorie deficit. When I’m outside, I love to do hill repeats to increase my heart rate. Make sure you have clips in your shoes so you can take advantage of the pulling to engage your posterior legs. If you want to engage your upper body, try an airdyne. You only need a minute on these if you truly go all out.
6. Something you are bad at
I always say if you want to burn calories, do something you don’t like. Athletes in sports become efficient at what they do. When you become efficient, you burn less calories and waste less energy. Pick a sport you have never done before and have fun. You will be sore in new muscles.
7. Rock climbing
This is one of the best ways to use your large muscles in your back, which burns a ton of calories. The average person is dominate in pushing movements and neglects doing pulling movements. Ease into climbing because it will take your finger tendons a while to adapt.
8. Burpees
Burpees are the king of calorie burning exercises. You use your entire body in an explosive movement and you don’t need much space. Try death by burpees. Do one burpee the first minute and you have the remaining minute to rest. Do two the next minute, three the third minute, and so on. Go until you no longer can get the needed number of burpees in a minute.
9. HIIT training
High intensity training can be applied to most of these exercises. The key is the intensity needs to be extremely high. Remember duration dictates intensity. If you’re looking for a HIIT workout, watch my video for an example.
10. Combinations of cardio and weight training
I like picking a lifting exercise with a cardio machine. The easiest format I put together is 60 minutes of as many calories on the airdyne and as many push ups as you can do. This is a great way to see what you are capable of.
Most of the exercises have a common theme of using large muscles groups during the movement. All of them are great ways to burn calories but the key is using the one that you will do. Find something that is hard and keeps you motivated to workout.
