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How to Lose Weight Without Running (Do These 6 Exercises Instead)


How to Lose Weight Without Running (Do These 6 Exercises Instead)
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Does the thought of running make you want to lie down and take a nap? Don't worry; you're not alone. A new study found that 100% of people hate running. Okay, that study was completely made up by me, but I think we can all agree that running is not everyone's cup of tea.

So, what's a non-runner to do when they want to lose weight? You're lucky because plenty of other exercises can help you shed those extra pounds—no running required.

And to know some of those exercises, there is no better place than here. I’ll cover six of the best exercises to lose weight, so let’s begin!

Best Non-Running Alternatives for Weight Loss

For years, people have been told that the best way to lose weight is to hit the pavement and start pounding the miles. But for some of us, running isn't an option. Maybe we don't like how it feels, or we're just not built for it.

Whatever the reason, there's no need to despair—there are plenty of other ways to lose weight without having to run. Some of the best are listed below!

1. Jump Rope

When most of you think of jump rope, you probably picture kids playing in the schoolyard. But jumping rope is also an excellent exercise for adults, especially if you want to lose weight.

Jumping rope is a high-intensity cardio workout that may help you burn calories and lose weight quickly. In fact, as per the American Heart Association, you can burn 15 calories in a minute if you are jumping rope at a moderate pace. Now, this is huge! Calculate how many you can burn in 15 minutes. 225 calories!

You could lose a pound a week without changing your diet by jumping rope! And unlike other cardio exercises, jump roping is easy on your joints and doesn't require expensive equipment besides a good-quality jump rope.

So if you're looking to slim down, dust off that old jump rope, and give it a try, you may be surprised at how much fun (and effective) it can be.

2. Cycling

Losing weight is not easy, but where there is a will, there is a way. And, what better way to achieve Weight Watchers' dream body than by taking up cycling? Yes, cycling is a fun way to boost metabolism, torch calories, and tone your legs. But before you rush out and buy a Lycra outfit, you should know a few things about cycling for weight loss.

First, it's not as easy as it looks. Yes, pedaling away on a stationary bike at the gym might not be much fun, but it doesn't half make you sweat. And, if you're planning on heading out on the open road, be prepared for some serious leg work. If hills weren't enough to get your heart rate up, the wind resistance would ensure your legs are burning by the end of the ride.

So, cycling is a great workout. About 300 calories are burned in 60 minutes of steady, moderate cycling; if you increase the intensity, you can burn more. But that doesn't mean it will help you lose weight if you don't watch what you eat. Just because you've burned a few hundred calories on your bike doesn't mean you can devour a Double Quarter Pounder with cheese.

What's more, even if you are eating healthily and exercising regularly, it can take weeks or even months to see any real difference in your weight. So, if you're looking for an instant weight loss solution, cycling isn't it.

However, that doesn't mean it isn't worth taking up. Cycling is low impact, so it's kinder on joints than running or high-intensity workouts. Plus, once you start seeing results from all those hill climbs and long rides, you'll be more enthusiastic about keeping going, even when the weather isn't so good.

Trust me; when it comes to weight loss goals, cycling is worth pedaling for.

3. HIIT Circuit Training

When it comes to working out, there's no one-size-fits-all approach. Some people prefer long runs or weightlifting, while others find that high-intensity interval training (HIIT) is the best way to get results.

HIIT circuit training is a workout that alternates between periods of high-intensity activity and brief periods of rest. This training style can be adapted to any fitness level and has various benefits. For example, these workouts are very efficient since they help you maximize your calorie burn in a short amount of time.

A study found that HIIT can increase calorie burn by up to 30% more than traditional exercises like running or cycling. They're also versatile. You can do HIIT workouts using any equipment, like dumbbells, or even without equipment. Plus, these workouts are perfect for people who are short on time but still want to get a great workout.

If you're searching for a challenging and effective workout, HIIT circuit training may be right for you.

4. Compound Lift

The compound lift is often considered the king of weight loss exercises. And for a good reason, too. It is one of the most practical ways to burn fat and build muscle. But what exactly is a compound lift? And how can it help you lose weight? Let's take a closer look.

A compound lift is any exercise that involves multiple joints and muscle groups. Think squats, deadlifts, and presses. These lifts are usually performed with heavy weights and are considered some of the most challenging exercises. But they're also incredibly effective at burning fat and building muscle.

How do they work? Because compound lifts involve multiple joints and muscle groups, they require more energy to perform, meaning your body has to work harder to execute the lift, resulting in more calories burned.

Compound lifts also activate more muscle fibers than isolation exercises (like bicep curls), which results in more muscle growth. And more muscle means a higher metabolism, which equals even more fat loss.

So if you're looking for an effective way to lose weight, don't underestimate the power of the compound lift. Include these lifting exercises into your workout routine and watch the pounds melt away.

5. Walking

Walking is often hailed as the perfect exercise: it's low-impact, easy to do, and doesn't require fancy equipment. But can walking help you lose weight? The answer, it turns out, is a resounding yes.

A study has shown that walking can lead to significant weight loss; in some cases, it can be even more effective than running. One reason is that walking requires no special training or equipment, making it easy to stick with.

In addition, walking is a low-impact activity, so it's gentle on your joints and muscles. So next time you're looking to shed some pounds, lace up your sneakers and hit the pavement. Chances are, you'll be glad you did.

6. Swimming

Swimming is usually touted as a great way to lose weight. After all, it's a cardio workout that can burn many calories. However, there are various things to remember if you're using swimming for weight loss.

First of all, it's essential to create a calorie deficit. That means you need to burn more calories than you're taking in. It's also important to be consistent with your workouts. Swimming three times a week is excellent, but if you're only going to the pool once in a while, you will not see much progress.

Finally, make sure you're using the proper technique. If you're not moving your arms and legs correctly, you will not get the full benefit of the exercise. With those things in mind, it can be an excellent way to help you reach your weight-loss goals. Make sure you're doing the work and using the proper technique.


1. Which type of exercise is best for weight loss?

There is no particular answer to this question, as many different types of exercise can benefit weight loss. Some popular options include high-intensity interval training (HIIT), strength training, and cardio workouts like walking, cycling or swimming. 

Ultimately, the best exercise for weight loss will depend on your individual fitness goals and preferences, as well as your current fitness level. Assume you are new to exercise or have certain medical conditions or injuries. In that case, it may be best to consult a fitness professional or doctor before beginning an exercise routine for weight loss.

2. What are the 5 things to help with staying in a caloric deficit?

The 5 things to help in this regard are:

  • High protein consumption
  • High fiber consumption
  • Plan ahead when eating out
  • Meal prep
  • Track your intake

3. Is cardio or weights better for weight loss?

Some people may find cardio more effective at helping them lose weight, while others may prefer to focus on strength training with weights. Factors that can influence which type of exercise is most effective for weight loss include your current fitness level, your personal preferences, and the specific goals you hope to achieve through your workouts.

Ultimately, the best practice to determine what type of exercise is most effective for you is to experiment with different workouts and see which ones help you sustainably reach your goals.

4. What should I do in the morning to lose weight?

Some general tips that may help you kickstart your morning routine and start losing weight include incorporating regular exercise into your schedule, eating a healthy breakfast daily, drinking plenty of water, and setting achievable goals.

The Bottom Line

Lacing up your running shoes and heading out the door for a run sounds like torture to some people. If you’re among those who would instead do just about anything besides running, don’t worry, there are multiple other exercises you can do to lose weight without running.

And if you require more convincing, just know that the six above exercises burn more calories than running. So, if someone tells you that the only way to lose weight is by running, kindly direct them to this blog post instead!

Reading List

Article Sources

  • Falcone, Paul H., et al. “Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men.” Journal of Strength and Conditioning Research, vol. 29, no. 3, Mar. 2015, pp. 779–85. PubMed,
  • Richardson, Caroline R., et al. “A Meta-Analysis of Pedometer-Based Walking Interventions and Weight Loss.” Annals of Family Medicine, vol. 6, no. 1, Jan. 2008, pp. 69–77. PubMed Central,
  • Services, Department of Health &. Human. Cycling - Health Benefits. Accessed 10 Oct. 2022.

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