Skip to content

The Best Workout To Burn More Calories Than Running, Trainer Reveals

Gear up for productive training that'll speed up the calorie burn.
FACT CHECKED BY Alexa Mellardo

If you're working toward a weight loss goal, then you're likely looking for fast results. Many individuals immediately start running, because it seems like a perfectly good form of exercise to torch calories and melt stubborn body fat. But think again! Your main focus should be on strength training. To get you moving in the right direction, we've curated the best workout that'll help you burn more calories than running. Gear up for a super-productive strength training session and feel the calorie burn.

Full-body strength training workouts should be at the top of your mind if your goal is to lose fat. That's because they torch more calories than traditional running or cardio, help sculpt lean muscle, and give your metabolism a necessary boost. Your strength sessions should majorly consist of compound movements, as they target more muscle groups and will speed up the calorie burn process.

Ready to get started? Without further delay, here's a productive workout you can do to burn more calories than running. Perform 3 sets of the following exercises.

Dumbbell Front Squats

woman performing dumbbell front squat

Start your Dumbbell Front Squats by holding a pair of dumbbells at your shoulders. Make sure your core stays tight as you hinge your hips back and squat to the floor until your quads are parallel to it. Then, drive through your heels and hips to rise back up, flexing your quads and glutes to finish. Perform 3 sets of 10 reps.

Related: The Best Exercises To Live to 100 and Beyond, Trainer Reveals

Neutral Grip Lat Pulldowns

cable lat pulldown exercise

Next up, let's move on to Neutral Grip Lat Pulldowns. With your palms facing each other, grab the narrow parallel grip attachment at the lat pulldown station. Lean back just a bit as you bring the handle down to your sternum, squeezing your upper back and lats while doing it. Resist on the way back up until you get a full stretch at the top. Perform 3 sets of 10 reps.

Related: The Best Free Weight Exercises for Instant Abs, Trainer Reveals

Bulgarian Split Squats

trainer doing bulgarian split squat, demonstrating how to get rid of a pot belly
Tim Liu, C.S.C.S.

You'll start off your Bulgarian Split Squats in a standing position. Rest your back foot on a workout bench or couch, and step out with your other foot about two to three feet away from the workout bench. Hold a pair of dumbbells at your sides, then lower your body straight down—using control—so that your back knee almost touches the floor and your front knee is in a runner's lunge. Use your body weight to drive through your front heel to get back to standing, flexing your quads and glutes as you come back up. Perform 3 sets of 10 reps for each leg.

Feet-Elevated Dumbbell Pushups

woman performing dumbbell pushup to burn more calories than running

For this movement, position a set of dumbbells in front of you while placing your feet on top of a stable surface. Keep your core tight, hips high, and chest tall as you use control to lower your body, coming down until your chest is an inch or two over the floor. Then, push yourself back up, flexing your upper pecs and triceps to finish. Perform 3 sets of 10 to 15 reps.

Air Bike Sprints

man performing air bike sprints to burn more calories than running

The final exercise in this workout to burn more calories than running is the Air Bike Sprint. So find an air bike at your gym, hop on it, and take hold of the handles. Kick things off with an easy interval session by sprinting for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds. Repeat for 10 to 15 minutes.

Tim Liu, C.S.C.S., CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
Filed Under