Bored of Treadmill Cardio Running in the Gym? Try These 5 Fat Stripping Fun Alternatives Instead

Cardio workouts are a staple in many fitness regimes, with treadmill running being one of the most common forms. However, it can often become monotonous and uninspiring. If you’re looking for effective, enjoyable alternatives that can help you strip fat while keeping your workouts engaging, this article is for you. Here are five scientifically-backed alternatives to treadmill running that will not only enhance your fitness but also keep you motivated.

High-Intensity Interval Training (HIIT)

What is HIIT?

High-Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by brief periods of rest or lower-intensity exercise. This type of training can be done with various exercises, including sprints, cycling, or bodyweight movements like burpees and jumping jacks.

Benefits of HIIT

HIIT is renowned for its efficiency in burning calories and improving cardiovascular health. Studies have shown that HIIT can burn 25-30% more calories than other forms of exercise, including running, cycling, and weight training, in the same amount of time (Gibala et al., 2012). Additionally, HIIT has been found to increase metabolic rate for hours after exercise, known as the “afterburn” effect, leading to more calories burned post-workout (Schoenfeld & Dawes, 2009).

How to Get Started with HIIT

To start a HIIT routine, choose an exercise and perform it at maximum intensity for 20-30 seconds, followed by 10-15 seconds of rest. Repeat this cycle for 15-20 minutes. For example, you could sprint for 30 seconds, walk for 15 seconds, and repeat. Adjust the intervals and exercises based on your fitness level.

Swimming

Why Swimming?

Swimming is a full-body workout that engages multiple muscle groups simultaneously. It’s a low-impact exercise, making it ideal for people with joint issues or those recovering from injuries.

Benefits of Swimming

Swimming has been shown to be highly effective for burning calories and improving cardiovascular fitness. A study conducted by Tanaka et al. (2009) found that swimming can significantly improve aerobic capacity and cardiovascular health. Furthermore, swimming engages the core, arms, legs, and back, providing a comprehensive workout that helps build strength and endurance.

How to Incorporate Swimming into Your Routine

To maximise fat burning, incorporate interval training into your swimming workouts. Swim at a high intensity for one lap, then recover at a slower pace for one lap. Repeat this for 20-30 minutes. Alternatively, try different strokes like freestyle, breaststroke, and butterfly to engage different muscle groups.

Cycling

The Joy of Cycling

Cycling, whether outdoors or on a stationary bike, is an excellent way to break the monotony of treadmill running. It allows you to explore different environments and enjoy the scenery, making your workouts more enjoyable.

Benefits of Cycling

Cycling is a powerful cardio workout that can help you burn a significant amount of calories. A study by Jeukendrup et al. (2000) found that cycling at a moderate intensity can burn up to 500 calories per hour. Additionally, cycling strengthens the lower body muscles, including the quadriceps, hamstrings, and calves, and improves overall cardiovascular health.

How to Get Started with Cycling

For beginners, start with shorter rides and gradually increase the duration and intensity. Aim for at least 30 minutes of moderate-intensity cycling, three to four times a week. Incorporate hills or increase the resistance on your stationary bike to make your workouts more challenging.

Rowing

Source: Photo Courtesy of CrossFit Inc

The Full-Body Workout of Rowing

Rowing is another excellent alternative to treadmill running. It provides a full-body workout that engages the arms, legs, back, and core.

Benefits of Rowing

Rowing is highly effective for burning calories and improving cardiovascular health. According to a study by Hagerman et al. (1988), rowing can burn around 600 calories per hour while providing a comprehensive strength and endurance workout. Rowing also has a low impact on the joints, making it suitable for people with joint issues.

How to Incorporate Rowing into Your Routine

Start with 20-30 minute rowing sessions, focusing on maintaining proper form to avoid injury. Gradually increase the intensity and duration as your fitness improves. To add variety, incorporate interval training by alternating between high-intensity rowing and slower-paced recovery periods.

Kickboxing

Why Kickboxing?

Kickboxing combines cardio and strength training, offering a dynamic and engaging workout. It involves a combination of punches, kicks, and other martial arts techniques.

Benefits of Kickboxing

Kickboxing is a high-intensity workout that can burn a significant number of calories. A study by Smith et al. (2000) found that kickboxing can burn up to 750 calories per hour. It also helps improve cardiovascular health, coordination, and muscle tone. Additionally, kickboxing can be a great stress reliever, enhancing mental well-being.

How to Get Started with Kickboxing

Join a kickboxing class or follow online tutorials to learn the basics. Start with 30-45 minute sessions, focusing on proper technique to avoid injury. As you become more comfortable, increase the intensity and try incorporating more advanced combinations and movements.

Conclusion

Boredom and monotony in your workout routine can hinder your fitness progress and motivation. By incorporating these five alternatives to treadmill running—HIIT, swimming, cycling, rowing, and kickboxing—you can keep your workouts fresh, enjoyable, and highly effective at burning fat. Each of these activities offers unique benefits and can be tailored to your fitness level and preferences. So, step off the treadmill and try something new to reach your fitness goals.

References

Gibala, M. J., Little, J. P., Macdonald, M. J., & Hawley, J. A. (2012). ‘Physiological adaptations to low-volume, high-intensity interval training in health and disease’. The Journal of Physiology, 590(5), 1077-1084.

Hagerman, F. C., Lawrence, R. A., & Mansfield, M. C. (1988). ‘A comparison of energy expenditure during rowing and cycling ergometry’. Medicine and Science in Sports and Exercise, 20(5), 479-488.

Jeukendrup, A. E., Saris, W. H., & Wagenmakers, A. J. (2000). ‘Fat metabolism during exercise: A review’. Part 3: Effects of nutritional status, substrate availability and training. International Journal of Sports Medicine, 21(4), 218-224.

Schoenfeld, B. J., & Dawes, J. N. (2009). ‘High-intensity interval training: Applications for general fitness training’. Strength and Conditioning Journal, 31(6), 45-46.

Smith, M. A., Eather, N., Morgan, P. J., Plotnikoff, R. C., Faigenbaum, A. D., & Lubans, D. R. (2014). ‘The health benefits of muscular fitness for children and adolescents: a systematic review and meta-analysis’. Sports Medicine, 44(9), 1209-1223.

Tanaka, H., & Seals, D. R. (2009). ‘Endurance exercise performance in Masters athletes: age-associated changes and underlying physiological mechanisms’. The Journal of Physiology, 586(1), 55-63.

Key Takeaways

Activity	Benefits	How to Start
HIIT	Burns more calories in less time, increases metabolic rate post-exercise	Short bursts of intense exercise followed by brief rest, 15-20 minutes per session
Swimming	Full-body workout, low impact, improves cardiovascular health	Interval training in swimming, 20-30 minutes per session
Cycling	Burns significant calories, strengthens lower body muscles	Start with 30 minutes of moderate-intensity, 3-4 times a week
Rowing	Full-body workout, low impact, burns around 600 calories per hour	20-30 minute sessions, focus on proper form
Kickboxing	High-intensity, improves cardiovascular health and coordination	Join a class or follow tutorials, 30-45 minute sessions