Research has indicated that high-intensity interval training (HIIT), which offers an intense workout in less time, can burn more calories than running.
Even after the workout, they keep burning more calories due to the need to keep higher metabolism in the body.
There are certain factors that impact calorie burns for different people in different ways.
And it is important to understand them before comparing any of these exercises to “Running”.
Factors leading to Calorie Burns
There are a variety of factors that lead to Calorie Burns. Some of them are:
Body Weight and Metabolism
The first variable is the weight and metabolism of a person that determines how many calories a person will burn during different exercises.
Metabolism, if you don’t know is the chemical reaction in the body’s cells that convert food into energy.
A body needs that energy to do everything.
There are specific proteins in the body that control the chemical reaction of metabolism.
Body Fat Age Fitness And Genetics
Not only body weight and metabolism, but there are also variables like body fat percentage, age, fitness, genetics, and even the environment in which people are working out, that impact how many calories a person can burn.
It’s nearly impossible to show exactly how many calories will be burned during an Exercise.
People have different bodies and metabolisms, and even after determining all the variables of a certain person, there is a high chance to go wrong because the variables mentioned above won’t always remain the same.
To find the approximate calories burned in a specific workout activity, METs are used.
MET or metabolic equivalent is a measure of how much energy it takes to complete physical activity.
It is based on how many millilitres of oxygen a person consumes per kilogram of body weight while doing any specific activity.
A single MET is almost equivalent to the amount of energy it takes to sit still. With the increase in MET value of an activity, the ability to burn calories increases.
The intensity and Body-weight ratio
Now that we have determined the variables to compare running with another activity, it is important to compare the speed and the bodyweight of the specific person.
The MET depends a lot on speed.
A 10 minute/mile pace of running has a MET of 9.8 while 6.5 minutes/mile pace has a MET of 12.8.
Based on all the estimates and information, a 150-pound person if typically goes running for 10-minute-per-mile can burn 333 calories in 30 minutes.
Let’s compare these numbers of “Running” with other 7 physical activities capable of burning even more calories.
(30 minutes is a measure of comparison here, Note that it is not necessary for you to do these activities for 30 minutes, they are just here for comparison.)
Indoor cycling: Approximately 476 calories in 30 minutes
If your desired goal is to beat running with this exercise, increase the intensity level of an Indoor cycle to 200 watts or greater.
Make sure that the value is there on the screen and above 200.
With this level of resistance, you can easily burn 476 calories in 30 minutes which beats Running in the same amount of time.
Cross-country skiing: Approximately 425 calories in 30 minutes
Your experience as a Skier will come in most handy here.
A brisk speed will be required instead of a slow and lite effort to burn the desired number of calories.
If you are looking for a real challenge, Try uphill skiing.
This exercise if done rightly and with intensity can easily beat Running to the number of calories burned in 30 minutes.
Rowing: Approximately 408 calories in 30 minutes
Again, 200 watts is the target here; and it must be a “vigorous effort.”
Most rowing machines show watts on the screen. Also, Rowing is incredible for the back workout.
Jumping rope: Approximately 401 calories in 30 minutes
A moderate pace is recommended in this exercise—around 100 skips a minute—Look into this jump-rope interval workout as a starter.
Kickboxing: Approximately 350 calories in 30 minutes
Martial arts, like Muay Thai, also fit in this category.
In kickboxing, the highest calorie burn happens when fighters are in the ring fighting each other.
These boxers do regular training of cardio exercises like mountain climbers and burpees.
Which help them increase their heart rate and prepare them for the next fight.
Not only that but also they need such training so that they are better prepared to fight in their next match.
Swimming: Approximately 340 calories in 30 minutes
For a casual swimmer, it will be difficult to achieve, but if you really want to get better results than running, Freestyle swimming works.
The only thing is you must aim for a vigorous 75 yards per minute pace.
Side note: A Butterfly stroke is even more effective if you really can fancy it.
Outdoor bicycling: Approximately 340 calories in 30 minutes
No matter you are doing it indoors or outdoors, some quick bicycling will get your heart rate soaring high.
Add some incline, hills and mountainous terrain and the calorie burn goes up even higher.