3 Workouts That Burn More Calories Than A 3-Mile Run

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Many reasons showed that the running is such a spine on the fitness scene. There is a great workout, for building endurance, and all you need is a good sports bra and a pair of sneakers. In addition, running significantly torch the calories, for examples, running three miles in 30 minutes burns roughly 340 calories (113 calories per mile).

As sometimes, for many reasons you cannot run, there are plenty of equally—or more—effective ways for calorie burning, and can be done without fancy equipment, wallet-busting gym memberships or boutique fitness studios.

Here are three workouts that can replace 3 miles running. Looking this video you can find the thoughts that every woman has had on the treadmill:

Descending interval workout

According to Daphnie Yang, an IISA Certified Personal Trainer and creator of HIIT IT, the running isn’t necessarily the fastest or most effective way to burn calories.

Yang prefers the descending interval kind of workout, comparing with “Tabata” which is based on performing an exercise for 20 seconds and recovering for 10 seconds for eight rounds. She found that 20 seconds isn’t enough time and recommended more time to get in enough repetitions, in order to get the heart rate up. It is a more intensive training and lets you sculpt the entire body while melting away fat, boosting your metabolism.

The 60-45-20 method

  • Burpees – 60 seconds
  • Rest – 10 seconds
  • Jump lunges with arm swing – 45 seconds
  • Rest – 10 seconds
  • Mountain climbers – 30 seconds
  • Rest – 10 seconds
  • Repeat for a total of three rounds

The second variation:

  • Burpees with triceps push-up – 60 seconds
  • Rest – 10 seconds
  • Skater jumps – 45 seconds
  • Rest – 10 seconds
  • Plank jacks – 30 seconds
  • Rest – 10 seconds
  • Repeat for a total of three rounds

Yang estimated that each descending interval lasts just over eight minutes, and burns between 100 to 140 calories per interval.

A Total body burner

Chisel’s Club creator and personal trainer Lauren Williams found better this workout form running because instead of keeping your heart rate consistent for 30 minutes, you’ll be working through different heart – rate zones.

This total-body workout targets the upper body, lower body and core, which by adding some sprints in there, too, will get your heart rate up, work your legs, and finally, torch extra calories.

The chisel club workout

PART 1: 45 seconds to complete each of the following exercises:

  • Plank walks
  • Sumo squat pulse
  • Squat jumps
  • Pushups
  • 2 rounds of 10-second sprints
  • Repeat the sequence three times, with 60 seconds rest between each.

PART 2: 45 seconds to complete each of the following exercises:

  • Mountain climber crossovers
  • Core toe touches
  • Side lunges
  • Donkey kicks
  • 3 rounds of 10-second sprints
  • After 60 seconds Rest, repeat the sequence three times.

Calories burned: depending on height, weight and effort, but from the experience from 350 to 450 calories.

A Track-style run

It is not a time for steady – state cardio if your goal is to bust some calories. You can go for a run on the track for an interval workout!

According to John Honerkamp, a running coach and consultant for New York Road Runners the workout should be structured with higher intensity, which will get you fitter and help you learn the different paces your body can work at. He recommends making running fast as a fun!

The interval workout:

  • 5-minute easy warm-up jog
  • 8 x 400m on a track, the road at 5K pace or trail (running a 400-meter—or quarter-mile—stretch eight times with short recovery segments in between.)
  • After each interval rest for 30 seconds, then hold a 30-second plank after each odd interval round (or five 10 pushups after each even interval)
  • Five to 10-minute easy cool-down jog

Calories burned: More than 350

Source: www.womenshealthmag.com