Running is widely known as one of the most effective ways to burn calories. When your body burns calories, it also burns more fat and supports muscle building. Even so, running is not the only activity that offers these benefits. Many other forms of exercise can burn a comparable number of calories, depending on the load, duration, pace, and overall intensity.

This article outlines several workout alternatives to running that you can try to help increase calorie burn.

Workouts That Burn Lots of Calories

Running burns many calories because it works multiple muscle groups and requires higher oxygen uptake than lighter activities.

This effort demands substantial energy and creates a strong afterburn effect, or EPOC (Excess Post-Exercise Oxygen Consumption), meaning your body continues to burn calories after you finish the session. This is why running is considered highly effective for fat loss and fitness gains.

Still, running is not the only option. Any physical activity can burn calories, depending on factors such as:

• Duration of the workout

• Pace or intensity of the workout

• Body weight and height

These workouts besides running are also effective for boosting calorie burn:

Jump Rope

Jump rope can burn about 800–1,000 calories per hour. The movement engages nearly all major muscles, especially the core, calves, and shoulder muscles, and improves coordination and endurance.

For best results, practice regularly for 30–60 minutes daily. If you are a beginner, make sure the rope length matches your height to reduce tangling or tripping. Also wear supportive shoes and comfortable clothing to lower the risks of injury.

HIIT (High-Intensity Interval Training)

HIIT is a high-intensity workout that can burn around 600–1,000 calories per hour. It challenges both aerobic and anaerobic systems, pushing your body to work harder in less time. HIIT is popular because it burns calories efficiently, saves time, and elevates metabolism even after the workout.

This approach is generally suited to people already accustomed to exercise. If you are new, start with simple exercise moves like squats, lunges, or burpees, you can work at a pace and intensity that matches your fitness level.

Swimming

Swimming can burn roughly 700–900 calories per hour while training nearly all major muscle groups, including the back, shoulders, and core. It is also ideal if you have joint concerns, since it places less stress on knees and ankles than running.

To maximize results, lengthen your swim time and increase stroke speed, because higher intensity helps your body burn more calories.

Burpee

Burpees are high-intensity, total-body workouts that combine squats, planks, push-ups, and vertical jumps in one sequence. This exercise can burn about 700–1,000 calories per hour while building strength, endurance, and cardiovascular fitness.

Here is a simple sequence: start in a plank, jump your feet forward into a squat, jump straight up with your arms overhead, then return to plank by jumping your feet back. Repeat the moves consistently, such as 2 sets of 8 repetitions a day for better results.

Kettlebell Swing

Kettlebell swings can be a strong option if you have knee issues because they do not require jumping. The movement targets the glutes, hamstrings, and core while building strength and stamina. Heavier bells and higher repetition counts increase total calorie burn.

Running is effective to burn your calories. However, if you cannot run, a variety of other workouts can also burn substantial calories.

If you have questions about fitness, consult a doctor or use the consultation feature in the Ai Care app, which you can download from the App Store or Play Store.

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