6 Best Exercises That Burn More Fat Than Running

There are exercises that burn more fat than running. If you know these exercises, you don’t necessarily need to run to trigger your weight loss.

However, before we understand workouts that burn more fat, let’s understand how weight loss happens: To lose weight, you need to be in a calorie deficit. This means that the amount of calories you consume in a day should be less than what the body burns to maintain its current physique.

The body will burn stored calories to make up for any deficit, resulting in weight loss. If you are not in a calorie deficit, no amount of exercise or running will help you lose weight.

Exercises that burn more fat than running

You should know that every exercise can burn calories. The number of calories burned during exercise depends on the intensity of the exercise. On that note, here’s a rundown of six non-running fat-burning exercises:

1) Kettlebell Swing

The kettle swing is the most common kettlebell exercise. It works as a full body exercise, especially for the lower back and legs.

Ideally, you should start this exercise with moderate weight since both hands are assisting you in the exercise. As you get stronger, you can move on to heavier weights.

You can find a guide to kettlebell exercises here.

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2) Skipping rope

Jump ropes are a great alternative to running. While running has its benefits, jumping ropes can provide similar benefits.

Like running, jump ropes help improve endurance, muscle endurance, strengthen joints, and allow you to become fitter. Interestingly, you can do entire routines with jump ropes, such as combining jumps and jumps or using them with other exercises.

It is beneficial to use jump ropes as a non-running exercise for weight loss.

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3) Burpees

Burpees are full-body movements that engage almost every muscle group. Moreover, they have also proven to be very useful for cardio workouts.

Each time you do burpees, you allow the body to burn more calories to generate the excess energy needed for the exercise. You don’t have to do full burpees all the time.

A beginner variation of burpees is half burpees, which eliminates the push-up at the end. You can use it as a springboard for exercising before moving on to the advanced version.

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4) Cycling

Cycling has always been one of the exercises that burns more fat than running, and if not more, certainly as much.

Plus, cycling is a great way to improve leg strength, especially the quads and calves. More often than not, cyclists have huge calves due to constant pressure on the muscle group.

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5) HIIT training

HIIT training is synonymous with high intensity interval training. In this form of training, you use 100% effort to do an exercise, and either rest for 20 seconds or use 20% effort to do the same exercise.

Sprints are an example.

You can sprint using 100% effort for 30 seconds followed by a light jog for 20 seconds. Although it is a common variation of HIIT training, you can use HIIT for any type of exercise.

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6) Resistance training

Resistance training is undoubtedly one of the best exercises that burns more fat than running.

It uses a combination of free weights and machines to work out every muscle group. During the resistance training process, the body needs to continuously generate energy. This means that it must constantly burn calories to keep generating fuel, which makes this exercise a great way to burn fat.

If you had to pick just one from the list of exercises that burn more fat than running, it has to be resistance training.


Of course, there are exercises that burn more fat than running. However, if you think running isn’t helpful, you’d be wrong.

Running is great for fat loss and muscle endurance, but not everyone wants to run every day. With that in mind, it’s good to know the alternatives that could help you burn as many or more calories than running.

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