These workouts burn more calories than running

How many calories the body burns is complicated science. The contributing factors range from height and weight to genes and fitness level. Two people who are seemingly the same in size and shape can use shockingly different amounts of energy doing the same exercise. People used to think that the only way to lose weight was to eat less and run more. But things are not so black and white. Doctors now know that starving leads to the opposite effect and short workouts are exponentially more effective than an hour on the treadmill. Whatever you do, know that you don’t have to sweat to prove that you are  working hard enough, according to Angela Gallagher, Certified Group Fitness Instructor and Certified Personal Trainer. “The reality is that sweating is not necessarily an indicator of exertion.”

Kettlebell training

Kettlebell training has been shown to markedly increase aerobic capacity, improve dynamic balance and dramatically increase core strength by 70 percent, Angela Gallagher, Certified Group Fitness Instructor and Certified Personal Trainer, says. “Instead of being on the treadmill for half an hour and lifting weights for half an hour, kettlebells bring it all together in a short 20-minute program,” she adds. People burn an average of 13 calories per minute aerobically – jogging burns 7 – and more than 6 while resting.

Stair climbing

“There’s no doubt that climbing stairs is an extremely effective way to burn calories,” Gallagher says.  “According to the 2011 Compendium on Physical Activities, stair climbing expends approximately 9 METs, the amount of energy expended while sitting at rest,” she adds. Walking at a comfortable pace is approximately 3.3 METs, which means that running stairs can burn about three times the number of calories then going for a walk for the same amount of time.

Rowing

“Rowing recruits many muscle groups and can provide a total-body, cardiovascular and muscle-building workout that you should consider adding to your weekly exercise routine,” Gallagher says. It burns about 9 calories a minute. “Rowing is also impact-free and non-weight-bearing, which makes it even more appealing because you can work intensely without putting added stress on your joints. “Note that higher levels of resistance do not lead to a better workout. Begin with a setting between 3 and 5. This might feel light, but a lower setting will require you to be quicker in applying power through the ‘drive’ phase which will provide you with a more efficient workout," she adds.