Regular daily running increases heart rate, stimulates muscles to work harder than usual, consumes many calories, and contributes to muscle gain and weight loss. According to Health, in addition to running, several exercises can burn a high number of calories, including:

Swimming burns approximately 700-900 calories per hour, engaging most muscle groups, especially the back, shoulders, and abdominal muscles. This sport also improves cardiovascular health and builds strength without stressing joints.

Jump rope burns 800-1,000 calories per hour. This exercise requires full-body engagement, improving coordination and strengthening calves, shoulders, and abdominal muscles. Jump rope is a convenient sport that combines cardiovascular activity with agility and endurance.

Beginners should adjust the rope length to suit their height to avoid tangling or tripping during workouts. To determine the appropriate length, stand in the middle of the rope and extend it to armpit level. If it is too long, adjust it by tying or cutting the rope.

Jump rope and weightlifting effectively support calorie burning. Photo: Ngoc Anh

High-intensity interval training (HIIT) is a workout method that can burn approximately 600-1,000 calories per hour, depending on exercise intensity. HIIT alternates between intense bursts of activity and short recovery periods, stimulating the entire system, including muscles and breathing. This training method is efficient, increases muscle endurance, and boosts metabolism even after the workout ends.

Some HIIT exercises, such as bodyweight squats, wall push-ups, knee tucks, and planks, effectively support calorie burning.

Weightlifting can expend a similar amount of calories to running when performed at high intensity, while also helping to build muscle mass, according to Very Well Health. This activity increases the basal metabolic rate (BMR), enabling the body to burn more calories even at rest. The excess post-exercise oxygen consumption (EPOC) effect also helps maintain energy expenditure after the workout concludes.

Compound exercises like squats, deadlifts, or presses performed in a circuit format with short rest periods can burn approximately 600-800 calories per hour.

Kickboxing can burn approximately 700-900 calories per hour, while also developing strength, agility, and coordination. This exercise engages the arms, legs, and abdominal muscles, combining cardiovascular activity with muscle strengthening to support effective weight loss. Continuous footwork, rotations, and strikes help the body expend more energy.

Rowing burns approximately 600-900 calories per hour. This full-body exercise engages the legs, back, arms, and abdominal muscles, increasing endurance and significantly improving the cardiovascular system.

Anh Chi (Compiled)