Running is an effective way to burn calories, but it's not everyone's cup of tea. Fortunately, there are several alternative exercises that can help you burn just as many, or even more, calories than running—while being more enjoyable.
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While a minute of running generally burns more calories than walking, people often can walk for much longer. This extended duration may lead to burning more overall calories.
For example, someone might be able to walk for two hours but only run for 30 minutes.
Hiking, especially over long distances and steep inclines, may burn even more calories than running.
High-intensity interval training (HIIT) is particularly effective at burning calories. You can burn more per minute with HIIT compared to a minute of running because it boosts your metabolism for hours after exercising.
Cycling at speeds of 12 miles per hour or faster can also surpass running in calorie burn, and the lower impact makes longer workouts easier on joints. Indoor cycling is just as effective as outdoor biking when it comes to calorie burning.
Jump rope isn't only a children's game—it's a full-body exercise that enhances coordination and provides an effective cardio workout. Even at slow speeds, jump rope can outdo running in calorie burn.
Playing competitive racquetball not only burns more calories than jogging, but it also boosts strength and cardiovascular endurance through its rapid movements around the court.
Like any exercise, the intensity and duration significantly affect your calorie burn.
The rowing machine provides a full-body workout that may exceed running in calorie expenditure at high intensities.
Swimming offers a full-body, low-impact exercise option accessible to almost everyone, including those with joint issues. Depending on intensity, it can burn calories similarly to running but often for longer periods.
Boxing engages the entire body and elevates your heart rate, enhancing calorie burn, especially when sparring.
Factors like weight, muscle mass, speed, intensity, and duration affect calorie burning during exercise.
The following chart compares approximate calories burned in one hour of various exercises for three different weights:
- The number of calories burned depends on multiple factors including personal fitness levels, weight, and workout intensity.
- Activities like walking, hiking, swimming, and cycling may burn more overall than running due to their sustainably low impact.
- Boxing, racquetball, HIIT, rowing, and jumping rope can also burn more calories than running at moderate or high intensities.