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.

Processing…
Success! You're on the list.

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??

5 Tips For Working Out Outside

I LOVE being outside. LOVE! I feel better. I move better. And that’s not by coincidence.

Here’s some amazing benefits of getting outdoors as much as you can.

And I love working out outside. It just has a different feel, for me, versus being in a gym (or even working out at home).

I get asked for tips, especially now in the winter time, for working out/running outside. I think these tips can apply for any season or temperature.

1. WARMUP BEFORE GOING OUT

You want to get your heart rate up a bit. Get a little bit of a sweat in. Get your body loose and ready to go. All before you step outside.

This only applies if you’re going directly from your home to outside. If you’re driving to a location, then do these things there. But warm up is important.

2. Dress For The End

You workout clothes is super important for being outside. But the tip is, to dress for how you’ll feel in the middle to end of your workout, not the beginning.

In winter, you don’t want scarfs, gloves, a coat, and now you’re completely overdressed in the middle of your run.

This one takes trial and error to figure out.

Processing…
Success! You're on the list.

3. Stay Hydrated

There is nothing worse than being in the middle of a workout, and cramping up. Being hydrated in the summer makes more sense to most, but during the colder months, it’s just as important, and you may not even realize it till it’s too late.

Fluids before, during, and after your outdoor workout.

4. All you need is water.

Goes with the last tip. But, for most outdoor workouts/runs, water will work just fine.

Now, if you’re doing longer (hour +) endurance type workouts, then aim for something more. A Gatorade/Powerade, or something similar, can help out here.

5. DON’T OVER COMPLICATE THINGS

You want to make your workouts as convenient as possible. It’s a simple hack to keep you doing it.

If it’s easier to just step outside and go run, jump rope, ride your bike… do that.

Don’t always aim for the long drive to the beautiful scenery just to workout. It’s nice occasionally, but it can lead to an obstacle when the weather isn’t as nice.

This are the 5 tips I have. If you are a frequent outdoor workouter (did I make that up?), let me know a tip you use.

5 Quick Tips For Beginner Runners

When quarantine happened, a lot of people decided, since gyms were closed, that they wanted to give running a try for their fitness.

And that’s great. I think, safely, running is an awesome workout.

If you’ve started running during quarantine or are planning on starting soon, check out these 5 quick tips to help you out.

1. The first 10 minutes of a run sucks for everyone.

Trust me, it’s not just you. Beginner and advanced runners both take a little time to warm up to a run. Keep at it, it gets better.

2. Focus on time. Not distance.

At the start, don’t worry about going for 2-3-8 mile runs. Instead, focus on the amount of time you’re running. 5 minutes of straight running, followed by a walk. Now next time make it 6 minutes or 7.

3. Keep hydrated.

This is important before, during, and after your run. And I’m talking WATER. Gatorade isn’t needed to get started. Water does the job perfectly fine.

4. Warmup & Stretch before you start running

Getting your body loose, and even getting a sweat before going for a run is super beneficial. A couple sets of jumping jacks, high knees, etc… will help. Then stretch. Focus on your legs, lower back, and shoulders.

5. Just start.

Really. Socks on. Comfy shoes on. And go. Don’t stress miles or time splits or any thing else. Just one foot in front of the other.