Category: Fitness

3 High Calorie Burning Exercises That’s Not Running

Before we start, these numbers are not exact across the board. When exercises, the number of calories you burn depends on a lot of factors:

  • Pace / Speed
  • Intensity
  • Your Weight & Height
  • Duration of Exercise

Everyone is different, and the amount of calories you burn is very individualized. So, I will be talking about averages and estimates.

Lets get into running. An 150lb person, (we’ll call him Tony S.), running a 10min/mile pace will burn between 600-700 calories in an hour. Which, is A LOT! But, not everyone is a runner. Some can’t, for physical reasons. Some, just don’t want to. Also, understandable!

Let’s get into some high calorie burning, not running, alternatives. (The above factors still play a role in the amount of calories you’ll burn)

1. SWIMMING

Tony can burn around 400 calories swimming at a moderate pace, and upwards of 700+ calories swimming at a higher intensity.

The numbers are high because swimming does require your full body to move and work. And swimming is a great option if your body can’t take on running.

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2. Jumping Rope

Grabbing a jumprope, and doing an hour of steady jumping, Tony will burn 700-800 calories.

While swimming is lower impact, jumping rope is a more high impact exercise. It stresses your joints, muscles, bones. Because, think about it… you’re jumping in the air quickly and repeatedly.

Stretching, doing other exercises to strengthen your body, and listening to your body, are all important when adding longer jumprope sessions to your training.

But, if you go at it smartly, jumping rope is a GREAT, high calorie burning, exercise.

3. Rowing

If Tony hops on Rowing Machine, he’ll burn around 500-600 calories in an hour.

This one has all the factors involved. Not just your own height and weight, but your intensity plays a factor, and your rowing machine resistance setting plays a major role in the amount of calories you’ll burn.

Rowing is a great, low impact, exercise to try to burn a ton of calories. Working just about your whole body.

That’s 3 exercises to try to burn a lot of calories, without running.

Question: what is your favorite form of CARDIO??

Simple UpperBody Cardio OutDoor Workout To Try

Simple Outdoor Workout To Try

A super simple circuit workout.

No equipment needed. All bodyweight.

Free Follow Along Workouts

10 Rounds

Pushups + 100m Run

Workout is as follows:

10 Pushups + 100m Run

9 Pushups + 100m Run

8 Pushups + 100m Run

7 Pushups + 100m Run

6 Pushups + 100m Run

5 Pushups + 100m Run

4 Pushups + 100m Run

3 Pushups + 100m Run

2 Pushups + 100m Run

1 Pushups + 100m Run

Totaling 55 Pushups & 1000m (.62 miles)

Any variation of pushups will work for this one.

If running is too much, walk or jog.

If you want more of a challenge, either do 100m Sprints, or increase the running distance (200-400m).

No Such Thing As Girl Pushups

Pushups are great!

No equipment needed.

A great way to build upperbody strength just about anywhere.

Pushups help to strengthen your triceps, chest, shoulders, lower back, and core.

And, there’s a ton of variations to pushups. A lot of different ways to do pushups to change up the exercise and to bring more focus to certain muscle groups.

  • Standard / Military Pushups
  • Wide Pushups
  • Narrow / Diamond Pushups
  • Weighted Pushups
  • Plyometric Pushups
  • Kneeling Pushups
  • Incline Pushups
  • Decline Pushups
Check Out Our Beginner Pushup Progression Post

And, not one of these variations are called “Girl Pushups”

The issue is, people tend to confuse kneeling pushups with “girl pushups”, and that’s wrong on a lot of levels. One being, for me, that I know girls that can do more Standard Pushups than guys I know.

I personally know women that can do A LOT of pushups. Women in the military, firefighters, police officers, and just women who’ve worked hard to get a lot of reps of standard pushups in.

I have a hard time calling an exercise “girl pushups” when I’ve watched with my own eyes, girls going from 0 pushups to 10-20-25-30+ pushups.

Mandatory image of a lady doing pushups 🙂

Of course, this falls into the larger problem in fitness with people thinking, and promoting, gender specific exercises. And if there has been a top 2-3 things I’ve taught, and preached, while training, was that gender specific exercises is a complete myth.

We all should be doing pushups, even if they have to be modified to fit the individuals current abilities. And that goes for everything else in training.

There is NO such thing as “GIRL PUSHUPS”

Rant Over 🙂