Based on the 2011 Compendium of Physical Activities, a person weighing 125 pounds can lose upwards of 557 calories per hour during a six-mile per hour run but not everyone is a fan of this activity.
Here’s good news if you’re one of those people who find running torturous: some forms of exercise can torch fat faster than running.
This strength-building exercise helps develop big and powerful muscles around the glutes and quads.
It is also one of the best exercises for weight loss.
While running and kettlebell swings are both effective calorie burning exercises, kettlebell swings burn more calories per minute.
A 15-minute light to moderate kettlebells swing can burn roughly the same amount of calories you would burn by jogging for 40 minutes.
The difference becomes more significant with heavy kettlebell swings.
One study involving men between 50 and 65 years old has shown that strength-training can have a gradual effect on your resting metabolic rate (RMR), or the rate at which your body burns energy when you are not exercising.
Researchers from the University of Maryland at Baltimore found that men who did heavy-resistance strength training for 16 weeks increased their RMS by about 7.7 percent.
Kettlebell swings were not the resistance training used in the study but personal trainer Jake Dermer, says performing kettlebell swings routinely can result in increased RMR.
One of the best high calorie burning exercises is rowing.
This resistance exercise gets you to utilize your whole body if done properly.
You can burn about 682 calories in one hour of high-intensity session.
That’s over 11 calories getting burned per minute of the workout.
Burpees involve squatting down, kicking your feet out behind you, going for a push up, bringing your feet to meet your hands, jumping up and clapping your hands above your head.
Exercise scientist Jeff Godin said that a 180 pound person can burn 1.43 calories per minute of doing the exercise.
Go for at least 10 sets every 60 seconds that could burn more than 14 calories per minute.
Besides helping you burn energy, performing 10 reps at a fast pace can also revive your metabolism as much as doing a 30-second bike sprint.
Who would have guessed that the favorite childhood playground game is also an incredible workout that can now help you keep your body in shape?
Depending on your intensity and pace, this activity can get you burning about 670 calories per hour.
Aim for at least 100 skips per minute to get the most benefit from your bounce.
Tabata Jump Squats
This intense cardio workout involves alternating 20 seconds of intense aerobic activity and 10 seconds of brief rest for four minutes.
Just like the kettlebell swing, tabata jump squats can burn major calories during and after the workout.
In a study conducted by researchers from the University of Montgomery, participants who did eight rounds of jump squats burned over 13 calories per minute and doubled their metabolic rate after the workout for at least 30 minutes.
A College of New Jersey study that compared different workout styles found battling-rope the best exercise when it comes to total oxygen consumption.
This activity can also burn an average of 10.3 calories per minute.
Walking Uphill with a Load
If a fast pace run isn’t your thing, walking uphill with loads of weight on your back could be an option.
The next time you venture out for a walk, bring along with you or your backpack about 10 pounds of stuff while heading for high altitude.
This seemingly simple activity can get you to burn about 415 calories per hour at a pace of about four miles per hour, the speed of regular walking.
This may not be as good as running but the amount of calories you burn is 57 more than what you would burn on a baggageless stroll.
Running is one of the cheapest and most efficient forms of exercise if you want to shed extra weight but not everyone is a fan of this activity.
Running is fortunately not the only way to burn fat.
You can try kettlebell swing, rowing, burpees, jumping rope, battling ropes, tabata jump squats and even just walking with a loaded backpack uphill.
These exercises are at times better than running when it comes to losing weight.