Skip to content

6 Fat-Burning Exercises You Can Do if You Hate Running

This short but intense HIIT circuit will blast calories fast.
FACT CHECKED BY Christopher Roback

If you hate running you aren't alone. In 2020 Strava released the findings of their Why We Run survey, compiling data from 25,000 runners around the world. They found that a measly eight percent of runners actually love it, while half confessed to either hating running or, saying that they "merely tolerate it."

Grace White, a fitness influencer with over 408,00 followers, is famous for sharing short but effective home workouts tailored to blast fat and burn calories. In a recent viral TikTok video she reveals that she is one of the many people who "hates" running, so she created a variety of HIIT workouts to replace it. 

"Do this instead of running and burn so many calories," a voiceover says in one of the clips. "This circuit will make you sweat." She recommends repeating the circuit three times, demonstrating each move in the clip.

@gracewhitefit I could barely catch my breath during this! 🔥 Follow along for more workouts! #cardiocircuit #weightloss #athomeworkouts #hiitcircuit #fitnesstip ♬ Touch Down 2 Cause Hell – Hd4president

Grace White's HIIT Workout to Replace Running

  • Jump Squats (15 reps)
  • Jumping Lunges (10 reps each leg)
  • Squat Toe Touches (10 reps each leg)
  • Burpees (10 reps)
  • Spiderman to Pushup (8 reps each leg)
  • Crab Toe Touches (10 reps each leg)

According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. "For every mile run, the average person will burn approximately 100 calories," they say. However, many people find running hard on their knees and can sustain injuries as a result. 

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

Why are HIIT workouts a great alternative? There is lots of research backing up the benefits of HIIT workouts, including body fat reduction, improved cardiovascular function, and mental health. It is also time effective, because you can achieve calorie-blasting results in a brief period of time. 

Grace has shared a bunch of other running-replacement HIIT-style workouts on her TikTok channel. Be sure to follow her for more workout videos. 

💪🔥Body Booster: While running is an effective workout backed by lots of health benefits, those who aren't a fan of pounding the pavement can benefit from a short-but-intense HIIT style workout. 

Leah Groth
Leah Groth has decades of experience covering all things health, wellness and fitness related. Read more