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.
Processing…
Success! You're on the list.
Whoops! There was an error and we couldn't process your subscription. Please reload the page and try again.
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.
We are focusing on our legs & Glutes with some cardio mixed in.
Workout: 4 Rounds 30s work / 15s rest
Exercises:
Side to Side Shuffle: Start on one side, shuffle over about 2-3 steps. Touch the ground, then shuffle back to the start, and touch the ground
Burpees: Go down into a high plank. Lower yourself down to the ground. Back to high plank, jump in, stand up, jump. Repeat…
Squat Jumps: Feet about shoulder width apart. Squat down. Then power yourself into a vertical jump. Land standing, then back into a squat. (Squat to Calf Raise if jumping to too much)
Processing…
Success! You're on the list.
Whoops! There was an error and we couldn't process your subscription. Please reload the page and try again.
Split Leg Lunge (R): Legs split, feet staggered slightly off center. Right leg out front. Bend back leg down, and front leg to a 90 degree bend. Back up and repeat.
Split Leg Lunge (L): Legs split, feet staggered slightly off center. Left leg out front. Bend back leg down, and front leg to a 90 degree bend. Back up and repeat.