What to replace running for weight loss: 8 most effective options

Running is one of the most effective ways to stay in shape, but it's not suitable for everyone. Some people may find it boring, while others have physical limitations that make it impossible. However, there are alternative exercises that help burn calories just as effectively, according to EatThis.

Jump Rope Jumping rope is an excellent way to increase heart rate and boost metabolism. According to Dr. Katie Lawton, just 10 minutes of this exercise can burn about 100 calories.

Kettlebell Swings This exercise helps not only improve cardiorespiratory endurance but also accelerate fat burning. Physical therapist Chris Kolba from the Wexner Medical Center notes that kettlebell swings are often used to strengthen the cardiovascular system and fight excess weight.

Battle Ropes This type of training combines high intensity with low impact, making it accessible to many. Sports expert Sudam Shelar claims that 10 minutes of battle rope work can burn up to 120 calories while actively engaging arm, shoulder, and core muscles.

Rowing Machine An ideal option for those who want intense cardio workouts without excessive joint stress. A 2015 study showed that rowing exercises not only help reduce body fat percentage but also improve back and core strength.

Stair Climbing A 2019 study proved that stair climbing is an excellent alternative to running for improving endurance and overall physical fitness.

Walking A simple but effective alternative to running. According to a 2016 article, walking helps with weight loss, blood pressure normalization, stress reduction, immune system strengthening, and mental health improvement. For greater effect, it's recommended to choose routes with inclines.

Cycling This activity not only helps burn calories but also brings additional benefits. According to a 2021 study, cycling reduces the likelihood of developing chronic diseases and decreases carbon footprint.

Swimming Suitable for people recovering from injuries and those who want to minimize joint stress. Personal trainer Kate Meyer from Garage Gym Reviews notes that swimming strengthens muscles and improves overall well-being while remaining a low-impact exercise for the body.