Five exercises that burn more calories than running

by | Dec 5, 2017

We’re huge fans of running. It allows you to get a stress-reducing, endurance-boosting workout with just a pair of shoes and an open road.  

It also burns kilojoules, of course. At a 6-minute per km pace, you’ll fry about 41 kilojoukles a minute. That’s a solid number, and if you run faster, you can burn even more. But if running isn’t your thing, there are plenty of other ways to torch kjs. “In general, you burn more calories by doing high-intensity weight training than you do running,” says trainer Harold Gibbons. 

And resistance training isn’t your only option. There are also cardio exercises that can boost your burn, too. We found 5 exercises that will help you incinerate calories—without ever having to hit pavement.

RELATED: The Most Common Weight-Loss Mistakes Runners Make

Kettlebell Swings

This explosive exercise works the big, powerful muscles around your glutes and quads, and sends your heart into overdrive, according to research from the University of Wisconsin. In the study, participants burned 81kj a minute and their average heart was 93% of its max for the course of a 20-minute workout. “The kettlebell swing works you so hard because it’s not a movement you’re used to,” says strength coach Dan John. “You’re not super efficient at it, which taxes your body.”

Skipping

Moderate-intensity rope jumping—about 100 to 120 skips per minute—burns about 54kJ a minute, according to the Compendium of Physical Activities. This mode of exercise uses more muscle groups than jogging, and challenges your balance, and coordination—especially if you practice drills that require extra hand and foot skills.

RELATED: The Reasons Why You’re Not Seeing Results From Your Workouts

Tabata Jump Squats

This four-minute miracle drill burns major calories both during a workout and after. In an Auburn University at Montgomery study, participants who did eight rounds of all-out jump squats—20 seconds of hard work, separated by 10 seconds of rest—burned 54kJ per minute and doubled their post-exercise metabolic rate for at least 30 minutes.

Battle Ropes

In a recent study comparing various workout styles, battling-rope exercises came in first in terms of total oxygen consumption and an average calorie burn of 41 kJ per minute.

RELATED: Lose Your Belly With Just Two Exercise Moves

Cross-Country Skiing

Zipping along on skis delivers a better heart-pounding workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper. In fact, a good cross-country ski session can burn more than 50 kJ a minute, according to the Compendium of Physical Activities. That explains why skiers consistently collapse in exhaustion at the finish line of Olympic races.

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Women Fleeing Domestic Violence Can Now Receive A One-Off Support Payment

It’s been labelled the shadow pandemic and the fact remains that for many women across Australia, domestic violence is a lived reality that doesn’t discriminate by age, occupation, or socio-economic status. Researchers have found that during Covid-19 lockdowns, there was a surge in family and domestic violence, with agencies experiencing a surge in demand as nearly half their clients reported an increase in controlling behaviours. 

As many who have lived through such turmoil and trauma can attest, the roadmap to fleeing such situations at home can be fraught with challenges and extremely difficult to navigate, particularly when such bureaucracy makes it even harder. Now, it’s been announced that women fleeing a violent relationship will be given a one-off $5,000 payment as part of a federal government trial scheme. 

Known as the “escaping violence payment scheme,” the government has set aside $144.5 million over the next two years to give women $1,500 cash, with the remainder to pay for goods and services, bond, school fees and other necessaries to establish a new safe home. UnitingCare Network will be tasked with delivering the payments while helping link women and their children with relevant community services. 

As the Daily Telegraph reports, “An analysis of domestic violence data by the Australian Bureau of Statistics shows that while it is more common for women from poorer areas, women from high socio-economic areas are not immune from experiencing partner violence.”

As Women’s Safety Minister Anne Ruston explained, the trial has been introduced with the aim to help women overcome the financial barriers that might deter them from leaving a violent relationship. “We know that financial hardship as well as economic abuse - which may involve interfering with work or controlling or withholding money - reduces women’s ability to acquire and use money and makes it difficult to leave violent relationships,” she said. 

“The payments will assist people who need financial support to leave. We know the size of the house a woman is fleeing doesn’t matter. Often she bundles the kids into the car, maybe the dog too and they leave with nothing more than the clothes on their backs.”

To be eligible for a payment, women must be facing financial stress and have some evidence of domestic violence such as a referral from a family and domestic violence service provider with a risk assessment and safety plan, or an AVO, court order or police report. As UnitingCare Australia National Director Claerwen Little said, “We believe that all people, especially women and their children, have the right to live freely and without fear, and this payment is an important step forward to ending violence against women and children.”

If you require immediate assistance, please call 000.

If you’d like to speak to someone about domestic violence, please call the 1800 

Respect hotline on 1800 737 732 or chat online. 

Under 25? You can reach Kids Helpline at 1800 55 1800 or chat online.