5 exercises for exercise at home
Not a running person? Looking to switch it up?
Try one of these 5 exercises that can burn up to double the calories of running and shed the pounds away!
Running is one of the best forms of exercise with both mental and physical benefits.
It’s a great workout if your goal is burning calories – but running isn’t for everyone.
If you’re not into running I’ve got some good news.
There are a number of exercises that burn a lot more calories than running to maximize fat loss.
Keep reading!
The average person burns around 10 calories per minute while running – these exercises all burn more than that, in some cases twice as many.
1. Kettlebell Exercises
2. Burpees
Burpees are great if you’re short on time because they are one of the best ‘bang for your buck’ exercises there is.
Even after a few minutes of performing burpees, you’ll be covered in sweat – they work your entire body and you are effectively strength training while elevating your heart rate.
If you’re new the burpees the movement is simple – Start by squatting down, then kick your feet backward and place your arms down into the push-up position, pull your feet back up to your hands and jump back up while clapping your hands above your head.
An average 150-pound woman will burn around 15 calories per minuteperforming burpees in the following 5-minute workout.
3. Jumping Rope
Jump ropes are commonly used by athletes to improve their athletic performance.
They’re a simple exercise that will make you feel like you’re on the playground again and they burn more calories than running.
They’re very easy to use in interval training too – so as you improve you can keep the calories burning and continue to lose weight.
An average 150-pound woman will burn 563 calories per 45-minutes of jump roping.
You can easily increase the calories burned by incorporating intervals of fast jump roping followed by periods of recovery and repeating.
4. Weighted Incline Treadmill
Of course, regular treadmill working won’t burn as many calories as running – but if you simply add some weight and change the incline you can burn more calories than running while placing less stress on your joints (especially knees).
Try this 26-minute killer routine:
- Start on an easy warm-up walk with no weight for 5 minutes at a 5-percent incline.
- Next, increase the incline to 8-percent while holding 5-lb weights in each arm (relaxed with your spine straight allowing your arms to move back and forward). Do this for 5 minutes.
- Now your first recovery phase by placing the weights down and walking with no incline for 2 minutes.
- Second 5-minute walk at an 8-percent incline with 5-lb weights.
- Second 2-minute recovery with no incline or weights.
- Third 5-minute walk at an 8-percent incline with 5-lb weights.
- Third 2-minute recovery with no incline or weights.
- Final 5 minute walk at an 8-percent incline with 5-lb weights.
5. Swimming
Swimming is a great option if you have joint problems because it puts very little stress on your joints.
It’s also a complete body exercise that works your arms, legs, and core.
Depending on the intensity you can burn a large amount of calories swimming.
An average 150-pound woman will burn 600 calories per 45-minutes performing the butterfly stroke, or 563 calories per 30-minutes performing the breaststroke.
For even higher calories burned you can swim in the ocean – the current provides resistance making you work even harder.