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10 Exercises That Burn More Fat Than Running
Health & Fitness
1. Kettlebell Swing: participants burned 20.2 calories a minute and their average heart was 93% of its max for the course of a 20-minute workout. The kettlebell swing works you so hard because it’s not a movement you’re used to. You’re not super efficient at it, which is taxing to your body.
2. Indoor Rowing A 185-pound person can burn 377 calories during 30 minutes of vigorous rowing, or about 12.5 calorie per minute, reports a Harvard University study. And because you need to utilize the muscles in your arms, legs, and back for efficient strokes, it’s a great total-body trainer.
Burpees: A 180-pound person burns about 1.43 calories per burpee. So if you can hammer out at least seven a minute you’re in the double digits. But you should shoot to average at least 10 every 60 seconds, or a rate of 14.3 calories per minute.
4. AirDyne Bike Sprints
It sounds downright crazy, it’s possible to blast 87 calories in one minute on this stationary bike that increases its resistance as you pedal harder.
The key: Give everything you have in that 60 seconds. Note: This number relies on the accuracy of the built-in AirDyne monitor, which calculates calories by converting revolutions of the fan into physical work.
5. Jumping Rope
Moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 13 calories a minute, according to the Compendium of Physical Activities. This mode of exercise uses more muscle groups than jogging, and challenges your balance, and coordination—especially if you practice drills that require extra hand and foot skills.
Fat-Tire Biking: If you haven’t tried this fast-growing cycling sport, you should. You can burn up to 1,500 calories an hour—or nearly 25 calories per minute—pedaling the heavy, hard-to-turn monster bikes and tackling all types of terrain, all year round.
CrossFit Workout : CrossFit Workout of the Day (WOD) burns an average 13 calories per minute, according to scientists at Kennesaw State University. It’s effective because it pairs three exercises—5 pull-ups, 10 push-ups, and 15 air squats—that work different major muscle groups, and you do as many rounds as possible in 20 minutes.
Cross-Country Skiing: ood cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities. That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. No fresh snow? Look for the new Concept2 SkiErg machine at your gym.
Tabata Jump Squats : This 4 min miracle drill burns major calories both during a workout & after.participants who did eight rounds of all-out jump squats—20 sec of hard work, separated by 10 secs of restburned 13.4 calories per minute & doubled their post-exercise metabolic rate for atleast 30 min.
Battling Ropes: average calorie burn of 10.3 calories per minute. It’s the easiest and most effective way to drop 20, 30, or even 50 pounds (and flatten your belly forever).