10 Exercises That Burn More Calories Than Standard Cardio

1. Sprints

Yes, it seems like running. No, it’s not exactly running. A sprint, in its truest form, is very different from a traditional distance run. When you run, say, 3 miles, you’re aiming to conserve energy as much as possible, keeping your arms steady and running in very upright fashion.

A sprint? Now, instead of bouncing lightly off the ground, you’re attacking the ground to create speed. You start with your chest forward, aggressively swing your arms, and slam into the ground with every footstep. It’s an explosive, powerful act, and yes, it can blast fat.

2. Jumping rope

It’d be tough, but if you could jump rope for an hour straight, you’d burn 748 calories. 

In an interview with INSIDER earlier this year, celebrity trainer Corey Calliet recommended jumping rope as a simple way to get started when you’re new to working out.    

3. Swimming

We’re not talking a leisurely swim here, but if you choose the right stroke and maintain a high level of intensity, calories burned swimming can be more than running. “Swimming is one of my favorite exercises because it not only involves your entire body but also puts less stress on your joints,” reveals Dempsey Marks, fitness expert and creator of the PreGame Fit fitness and lifestyle program. “

With each stroke you must use your legs, arms, and core just to stay afloat. That is a great start to calorie burn because of muscle recruitment.” Marks recommends the butterfly stroke to maximize calorie burn and says an average 150-person person will burn 400 calories per half hour. 

4. Bodyweight Walking Lunges for Time

The classic walking lunge, a staple of plenty of leg workouts, is a great way to incinerate fat. Just find a large space (or better yet, hit your outdoor 400-meter track), and start doing walking lunges. Aim to work for at least 5 to 10 minutes, doing your best to do so without taking a break.

The entire endeavor will have you breathing hard, because you’re essentially repeating a bodyweight strength move over and over and over again. You’re also building leg strength and endurance as you go.

5. Cross-country skiing

Elite cross-country skiers can burn more than 1,000 calories an hour during a race — that’s basically the equivalent of a fully loaded Chipotle burrito. 

But even cross-country skiing at a moderate pace will burn 612 calories an hour.

6. Rock climbing

You don’t need to live near mountains to reap the health—and mental—benefits of rock climbing, as indoor climbing gyms are opening up across the country. “A climb uses virtually every muscle in your body,” says Dempsey. “Think of it … from the tips of your fingers to the ends of your toes, large group muscles are always engaged such as your back and legs.” The number of calories burned by rock climbing depends on the intensity, pace, and difficulty of the climb. According to Marks, the average 150-pound person can burn up to 400 calories in 30 minutes.

7. The Ski-Erg

One of the most fierce ways to get your heart rate up is the Ski-erg, a cardio device that’s supposed to simulate cross-country skiing. To get the Ski-erg going, you need to aggressively and powerfully bend at the knees and hips while also pulling downwards hard on a pair of ropes attached to a variable-resistance fan.

It’s a potent and versatile workout. You can easily go for, say, 2,000 meters. But you could also break this up into aggressive intervals, pushing hard for 20 seconds, then resting for 10 seconds, and repeating that pattern for 6 fat-blasting minutes. No matter what, expect to be drenched in sweat.

8. Basketball

In the mood for a team sport instead of a workout? Playing basketball can burn 544 calories an hour. 

9. HIIT

“You burn calories, build muscle, and you don’t need any fancy equipment. With any HIIT workout, I like to combine cardio movements with body weight strength movements to ensure the body burns calories not only during the workout but also after.” Schaltze’s advice is start with basic movements, performing them back-to-back with minimal rest. Her 10-minute HIIT workout consists of 50 jumping jacks, 40 alternating side lunges, 30 tricep dips (using a chair), and 20 squats or squat jumps. Set a timer for 10 minutes and do as many rounds as you can in that time.

10. Mountain Biking

Get your cardio in by hitting the great outdoors on a bike. Spending a few hours biking along trails will do more than rev up your metabolism. It’ll challenge your balance and athleticism as you react to varied terrain.

It’s a perfect way to get outside, too, giving your body a much-needed dose of fresh air.

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Sources:www.menshealth.com,www.insider.com,www.thehealthy.com