Are you tired of running the same old route every day? Running is a great exercise for burning fat and improving cardiovascular health, but some folks don’t enjoy it. Whether it’s because of bad knees or the monotony or you just don’t like running – there are plenty of other exercises and activities that can help you burn just as many calories, if not more, than running.
Let’s explore 10 activities that help you reach your fitness goals without ever hitting the pavement.
Jumping rope is definitely one of my favorite exercises. Other than burning calories, this exercise will improve your coordination, increase endurance and build calf muscles.
First learn basic jump rope skills if you’ve never jumped rope before. Then try different jump variations to make your workouts fun and enjoyable. The average person burns around 10 calories per minute. Start with 20-minute sessions then increase workout duration as you get fitter.
Rollerblading offers a fun way to stay fit and get outdoors, and it can be enjoyed on a variety of surfaces, including smooth pavement, indoor roller rinks, and outdoor skate parks. It can burn up to 400-600 calories per hour.
You don’t have to be Michael Phelps to benefit from swimming. Swimming moderately for 60 minutes will give you a full body workout and burn over 500 calories.
Swimming has a lower risk of injury than running, so it’s the perfect exercise for anyone with joint problems.
Jumping on a trampoline
Who can deny the fun of jumping on a trampoline? And it can burn up to 200-300 calories in 30 minutes. Here are some things you can try:
- Seat drops – Sit down on the trampoline with your knees bent, then jump up and land on your buttocks with your legs straight out in front of you. Repeat this movement for a few sets.
- Knee drops – Kneel on the trampoline and then jump up and land on your knees with your feet behind you. This exercise is great for strengthening the quads and glutes.
- Tuck jumps – Jump up and bring your knees to your chest before landing. This is an excellent cardio exercise that targets your abs and legs.
- Butt kicks: Jump and kick your heels back toward your buttocks before landing back on the trampoline.
- Trampoline dance – Play your favorite music and dance on the trampoline! It’s a fun way to get moving and burn calories.
- Trampoline Bounce Boards – This is so much fun!
You can burn up to 700 calories if you cycle for an hour at a speed of 15 mph. Cycling on a hilly terrain will burn more calories and tone leg muscles.
But note that biking puts a lot of pressure on the knees and ankles, and could also hurt your back in the long run. Try to limit your cycling to once or twice a week and combine it with other exercises.
It takes about 50 minutes of moderate rowing to burn 500 calories. You can either use a rowing machine or row in water.
If you use a machine, learn from an expert how to use it properly. Many people use it the wrong way.
Taking the stairs instead of the elevator is always a good idea. But to burn more calories you have to add stair climbing to your workout routine.
To burn 500 calories, go up and down the stairs at a fast pace for 30 minutes. Feel free to use the stair rails for support if climbing is challenging for you.
Walking up the mountains can burn lots of calories. And if you do it with friends it won’t feel like exercise at all. Carry a heavy backpack to make your workout more rewarding.
You could also try mountain climbing if you enjoy it. These exercises burn 500 calories in 50 minutes.
If you want to get tougher and burn fat at the same time – boxing is the way to go. Spar with someone else or use a punching bag.
Remember to increase leg movement to burn more calories (even when using a punching bag). It’s possible to burn 700 calories when sparring for an hour.
Dancing can be a fun way to burn calories. In fact, Zumba is a training method which combines dancing and aerobics.
To burn the most calories – dance at high intensity and maximize on arm and leg movement.
Now, if running is not your thing, pick one or two exercises from this list and do them frequently—you’ll never have to go on a run again.