Lose Weight With Cardio: 5 Super Efficient Treadmill Alternatives

Add variety to your workouts!

3 min

FreshSplash

By Katharina Klein
May 11, 2022

Why trust us?

Think you have to sweat for hours on the treadmill to achieve your weight loss goals? Think again! That kind of exercise can get boring pretty quickly, and it’s not the only way to lose weight efficiently with cardio training. Here’s our 5 top alternatives for weight loss that boost fat burning just as well (or even better) than sweating on the treadmill. Our Energy Aminos can also help you by giving you the energy boost you need before intense cardio sessions – just shake, drink, and go!

By the way, weight loss works best when you combine cardio with strength training. That way you not only burn calories, but also strengthen your body and maintain your muscle mass. For more tips, check out our article on how weight training can help you lose weight.

Rowing

If you’ve ever rowed before, you’ll remember how your arms, legs, abs, and glutes burned during and especially after the session. And it’s no wonder, rowing not only activates a large percentage of the muscles in your body, but you also have to maintain body tension throughout the workout in order to perform the movements correctly. But if you persevere, you’ll be rewarded: one hour on the rowing machine can burn up to 600 calories, depending on body weight and intensity.

Another plus point is that the sequence of flowing movements makes rowing one of the most joint-friendly sports out there.

To really benefit from the positive effects of this cardio workout, you should plan it in for at least three days a week to get the body into fat-burning mode. Interval training is especially efficient because it alternates between fast, intense, and relaxed phases.

Jumping Rope

Even though jumping rope probably reminds you of recess at school, don’t underestimate the power of this sport!

According to a study by the American Association for Health, Physical Education and Recreation, jumping rope is one of the best cardio workouts for weight loss: Ten minutes of jumping rope a day is said to be as efficient as 30 minutes of jogging, and you can even burn more calories than swimming or rowing!

But it’s not just about boosting fat burning and strengthening the cardiovascular system. All your muscle groups are activated during this jumping workout, but without putting too much strain on your muscles and tendons.

Spinning or Cycling

If you want to work toward your feel-good weight in a way that’s especially easy on your joints, cycling is one of the best sports you could choose. Depending on the intensity of your workout, you could burn up to 400 calories in an hour on the bike while also working on strengthening your cardiovascular system in an optimal way.

You don’t necessarily have to go outside if the weather isn’t good. Either you pedal yourself on a classic stationary bike in the gym or you cycle to loud music and join a group with a trainer shouting motivational slogans in a spin class offered in your fitness studio. Melting the fat away, sweat beading on your forehead, and basking a lot of good vibes are virtually automatic.

If you need a boost of energy before working out, check out our Sparkling Aminos! They are ready to drink and provide your muscles with the essential amino acids they need to get the most out of your training.

Power Yoga

Maybe you don’t think of yoga when you think of intensive cardio training. But let me tell you: This type of flow yoga is extremely strenuous! The rapid change of positions in power yoga really boosts your metabolism, trains your cardio strength, and can burn up to 450 calories per hour.

Another benefit: The complex movements strengthen your muscles, while the flowing asanas also increase your flexibility. Your breathing and posture will also improve in the long term and, in the best case, your mind will also have a chance to relax. If you’re a yoga beginner, take a class in a studio first so you have some guidance on the right way to perform the movements and prevent injuries from the very beginning.

Swimming

Swimming is one of the most efficient sports for losing weight. Athletes who have joint problems also benefit from switching to swimming, because these problems virtually disappear in the water.

The increased resistance that we have to counteract when we move in the water means that the workout is strenuous and lots of calories are burned – depending on your swimming style. To achieve the maximum fat burning effect, you should swim your laps for at least 30 minutes at a time.

While breaststroke burns about 200 calories in half an hour, the crawl burns about 300 calories. This stroke also requires more technique which is why it’s more appropriate for advanced swimmers. On top of that, the effect on your back muscles, glutes, abdomen, and shoulder muscles is greatest with this style of swimming.

Beginners should stay in the relaxed swimming lanes and take care not to overexert themselves. Those who are already more experienced can optimize the calories they burn while swimming by using different intensity levels. Regular changes in your swimming pace are especially good for boosting your metabolism.

More healthy living tips from foodspring:

Sources for this article

We at foodspring use only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial policy to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.