Until we can find a way to look cool, butch, and sexy while running, we will continue to avoid the treadmill like it was high school PE class. However, for those of us that are not naturally trim, we still need to incorporate some sort of fat-burning exercises into our weekly workouts.
Here are 4 fat-burning alternatives to running that are not necessarily nicer, but are WAY more effective.
1. Burpees
You could be forgiven for thinking burpees got their name for the tendency to throw up in your mouth a little when you perform them. Yet despite how horrid they are, you could burn around 1.43 calories per rep, according to exercise scientist Jeff Godin.
In fact, a study presented at the American College of Sports Medicine’s annual meeting suggested that performing 10 reps at a fast pace can boost your metabolism as much as a 30-second bike sprint. In other words, they’re worth doing if you want to burn some calories.
Do it right:
- From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor
- Kick your feet back as far as you can while keeping your arms extended
- As soon as your feet land jump them back in towards your hands
- Jump up into the air
- Immediately squat down to go into the next rep.
For a little added intensity, included a push up at the bottom of the movement.
2. Rowing
Located dangerously close to the treadmills, the static rowers are a great alternative that don’t require anywhere near as much coordination. Plus you could burn as much as 377 calories in a 30-minute session according to a study from Harvard University.
Added bonus, it’s a perfect combination of resistance training and cardio, recruiting your arms, legs, and back for a total body, fat-burning workout.
Do it right:
Focus on explosive movements, straightening your legs first and pulling the handle to your chest once it passes your knees.
3. Kettlebell swings
Not only are kettlebell swings an integral part of our Sexercises workout, their explosive movement makes them a fantastic fat-burner. Recruiting all those big and powerful muscles around your glutes and quads equates to an approximate 20.2 calories being burned per minute according to research from the University of Wisconsin.
Do it right:
- Place a kettlebell a couple of feet in front of you.
- Stand with your feet slightly wider than shoulder-width apart
- Bend your knees to lean forward and grab the handle with both hands
- Keep your back flat and engage your lats to pull the weight between your legs
- Drive your hips forward and explosively pull the kettlebell up to shoulder height
4. Blast-off push up
Not to be confused with a clapping push up, a blast-off push up is the ultimate total-body push up. In a sense you add a leg press to your push up, all while challenging your upper-body and core muscles to work.
Do it right:
- Perform your push ups with a set of dumbbells for added grip
- Send your butt backwards and bend your knees, as if you were getting ready to jump forward between your hands in a yoga class
- Blast off into a plank position and lower yourself down into a normal push up in one smooth movement.
- Send that butt backwards again to reset.
Need someone to help kick your ass and burn some fat? Why not get yourself a gay personal trainer.
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