5 Workouts To Lose Weight Without a Treadmill

5 Workouts To Lose Weight Without a Treadmill

Let’s face it, clocking endless miles on a treadmill isn’t everyone’s idea of a fun or effective workout. Sure, it’s a classic tool for burning calories, but there’s a better way to torch fat, build strength, and keep things fresh. That’s where I step in. After years of coaching athletes and fitness enthusiasts, I cooked up these strength-based cardio workouts to help you lose weight without a treadmill. Think less “hamster wheel” and more high-intensity, sweat-dripping sessions.

These workouts are designed to be standalone fat-burning sessions or the perfect finisher after strength training. Each workout combines cardio, strength, and power training to boost your metabolism and keep you returning for more. If you’re about fed up with repetitive treadmill workouts, allow me to redefine your approach.

Shirtless-Man-Beard-Battle-Ropes-Smokey-Gym
Andrey Burmakin / Shutterstock

Battle Ropes and Sled Sprint EMOM Workout

Equipment

  • Battle ropes
  • Moderately weighted sled

The Workout

Perform each exercise every minute on the minute (EMOM) for 5 to 10 rounds. Aim to complete the exercises quickly to maximize rest time within the minute.

  • Alternating Battle Ropes: 15 reps each arm (30 total)
  • Sled Sprint: 40 yards

Directions

  1. Start a timer or use an EMOM timer app.
  2. Begin the first minute with 15 alternating battle rope reps per arm. After completing the ropes, rest for the remainder of the minute.
  3. At the start of the next minute, perform a 40-yard sled sprint, then rest for the remainder of that minute.
  4. Continue alternating between battle ropes and sled sprints for 5 to 10 rounds. Adjust the sled weight to maintain high intensity throughout the workout.

How to Do It:

Alternating Battle Ropes

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