Excellent21,155 reviews on
< Active Blog

Burn More Calories Without Running - 4 Great Workouts

May 5, 2021 2 min read
Burn More Calories Without Running – 4 Great Workouts Burn More Calories Without Running – 4 Great Workouts

In this article

    Lots of people are running to either lose weight or to maintain it in the normal limits. However, if you’re not a fan of running or inclement weather is hindering your training, have a look at these 4 exercises that will get you burning even more calories than running.

    Generally, you can burn more calories by doing high-intensity weight training than when running. You will be able to burn about 10 calories a minute at a 10 minute per mile pace.

    Here are 4 exercises – lots of calories burnt


    Step by step instructions: Stand with your feet shoulder, width apart and place your hands behind your head. (1) Squat until your thighs are parallel to the floor, then explode off upward, jumping as high as you can. (2)

    Tabata Jump Squats is an extra-fast workout that can help you burn calories.

    Michele Olson, Ph.D. and principal researcher at the Auburn University at Montgomery Kinesiology Laboratory, says that “the truth of the matter is you can’t do nothing for 4 minutes and get something,” However, it is possible with Tabata-style. This training consists of squat jumps for 20 seconds followed by a 10-second break between each of the 8 sets, letting you burn 13,5 calories a minute.

    Fitness Mats can be useful for Jump Squats exercise, you can find them in our online shop: Fitness Mats

    2. BURPEES

    One of the most popular exercises nowadays, this is a full-body workout used in strength training. According to a study presented at the American College of Sports Medicine, performing 10 repetitions can rev your metabolism as much as 30 seconds of flat-out cycling will.

    Getting into burpees:

    1st step – Standing Position

    2nd step – Move into squat position, remembering that your hands should be on the ground

    3rd step – While keeping your arms extended kick your feet back

    4th step – Return your feet to the squat position immediately

    5th step – Jump up from the squat position to stand again


    This exercise works powerful muscles around your quads and glutes, and also sends your heart into overdrive. The University of Wisconsin provided a study where participants burned around 20.2 calories in a minute while performing this exercise. It won’t be a movement you are used to, so the kettlebell swing will work you hard.

    For detailed step-by-step Kettlebell Swing workout instructions with videos check out our posts: The Kettlebell Swing & Kettlebell Single Arm Swing.

    You can find kettlebells in our online shop: Kettlebells


    A Harvard University study showed that a 185-pound person is able to burn 377 calories in 20 minutes of rowing, which gives 12.5 calories per minute. So why not start rowing like an Olympian and burn even more?

    Rowing machines can be found in our online shop: Rowing Machines.

    In this article