This is a new guide to Burning 300 Calories a Day.
If you are trying to lose weight daily, increasing the amount of calories you burn can help you reach your weight goals faster.
However, with busy schedules and lifestyles, it may be difficult to find enough time to exercise.
To make sure you burn a good amount of calories in a limited period of time, concentrate on exercising vigorously for the 30 minutes you have.
Also, keep in mind that 30 minutes of exercise is better than zero minutes. With the right type and intensity of exercise, you can burn up to 300 calories in a half-hour period.
Table of Contents
- Go for a jog – Burning 300 Calories a Day
- Take a spinning class
- Sign up for an aerobics class
- Jump rope
- Go swimming
- Use the rowing machine
- Increases resistance and difficulty of exercises
- Increases the duration of the exercises
- Incorporates strength exercises
- Exercise in the morning
- Move more during the day
- Final Tips
1- Find exercises to burn 300 calories in 30 minutes
Go for a jog – Burning 300 Calories a Day
A great exercise for burning calories is to try jogging.
It is a higher impact exercise that requires the use of many large muscle groups to perform.
To burn at least 300 calories in half an hour, you have to jog or run. Try to pace yourself at about 1.6 km (1 mile) for 10 minutes, or 10 km/h (6 mph) if you are on the treadmill.
Keep in mind that the number of calories you burn during any type of exercise will depend on factors such as your age, sex, weight, and level of exertion.
Also keep in mind that the faster your pace, the more calories you will burn in that 30-minute period of time.
While it is commonly believed that walking burns the same number of calories per 1.6 km (1 mile) as running, it will take you more than 30 minutes to walk 3 to 4 miles (5 to 8 km).
Take a spinning class
A high intensity aerobic exercise you can also try is to take a spinning class. These classes will help you burn a lot of calories in a short period of time.
The reason a spinning class is so good at burning calories is that it alternates between moderate and high intensities, requires the use of large muscle groups (such as legs), and keeps the heart rate up.
You can burn about 400 calories in 30 minutes of spinning depending on your age, weight, gender and level of exertion.
Keep in mind that you need to make sure you exercise at a minimum of moderate intensity to achieve this calorie goal. This means maintaining endurance and not taking too many breaks.
Many spinning classes last 1 hour. Check the gym’s class schedule to see if they offer 30-minute classes.
Sign up for an aerobics class
If you are a person who prefers group exercises, consider signing up for an aerobics class.
Many of these are high-intensity and will help you reach your 300-calorie goal.
Check the schedule for fitness classes at the gym. Check to see if there are fitness classes planned to burn lots of calories.
Some zumba, kickboxing, high-intensity interval training (HIIT), circuit training or progressive aerobics sessions will help you reach your calorie-burning goal.
Many of these classes can help you Burning 300 Calories a Day.
Be sure to exercise at a higher intensity.
A fun exercise you can do is to jump rope. It brings back childhood memories and Burning 300 Calories a Day in 30 minutes.
You may be surprised to learn that jumping rope is a great way to burn calories. While you have to work harder than a double Dutch jump rope game, it’s a great way to exercise.
In general, the moderate to high intensity versions of jump rope can help you burn about 350 calories in 30 minutes.
However, remember that the amount of calories you burn may be higher or lower depending on your weight, age, gender and level of exertion.
Increase the intensity or difficulty by changing speeds, crossing the rope in front of you, or jumping on one leg.
Some forms of swimming can also help you burn calories in a short period of time.
In addition, these pool exercises are lighter on your joints.
Swimming, like the rowing machine, involves almost every major muscle group in the body. That’s why it’s a great exercise for burning more calories.
In general, kicking in the water or swimming long stretches can burn about 300 calories in half an hour.
However, if you perform more difficult or more intense movements, the total calories you burn will increase.
For example, swimming butterfly or crawl style can burn about 330 calories in half an hour.
Use the rowing machine
If you want to use a machine, the rowing machine might be a good option for you. It can help you reach your goal of burning 300 calories a day.
One of the reasons the rowing machine can help you burn so many calories is because it requires you to use large muscle groups.
When you exercise more muscles, your body needs to use more energy (calories) for those muscles.
Remember that the calories you burn will depend on factors such as your age, weight, gender and level of exertion.
For example, over a 30 minute period, a 30-year-old 180-pound man who exercises at 75% of his maximum capacity can burn about 316 calories.
2- Help your body burn more calories
Increases resistance and difficulty of exercises
Burning 300 calories in 30 minutes should be fairly easy. However, to make sure you reach your goal and even surpass it, try to increase the resistance and difficulty of your exercise routine.
In general, the more challenging an exercise is, the more calories you will burn.
You can increase the speed, pace, endurance or weight; or add a certain amount of incline to make the exercises more difficult.
For example, instead of just running at a steady pace, alternate between jogging and running, or jogging on a surface and then on a slope.
You’ll burn more calories every 30 minutes when you add these fluctuating levels of difficulty.
In addition, you can try to do a series of resistance exercises every 5 to 10 minutes during your cardio workout, such as bicep curls or pushups.
You can also try increasing your resistance on cardio machines, such as the elliptical machine or the spinning bike.
Increases the duration of the exercises
While you may only have 30 minutes to exercise most days, try to increase the length of the exercises if you can.
This will help you increase the amount of calories you can burn.
You may not have time to run for 45 minutes or take a 60-minute spinning class.
However, even small additions of time can make a difference in the total amount of calories you burn.
Some studies have shown that an extra 5-10 minutes can help you burn an extra 50-100 calories.
If your goal is to lose weight, try to exercise 35 to 40 minutes every time you can. On other days, you can limit yourself to doing the highest intensity exercise to burn 300 calories in 30 minutes.
Incorporates strength exercises
You may not consider strength and endurance exercises to be major calorie burners.
And actually, on their own they are not, but when combined with aerobic exercise, they can help you burn more calories.
When you have more muscle mass, your body (and metabolism) automatically burns more calories.
This is because muscle tissue is active and requires more energy.
When you do aerobic exercise or even when you are at rest, the more muscle mass you have, the more calories you will burn.
Most health professionals recommend including 1 or 2 days of strength exercises over the course of the week.
You need to exercise all the major muscle groups and your workout should last at least 20 minutes.
Exercise in the morning
Another trick to help you burn more calories (especially body fat) is to exercise in the morning. Try changing your exercise routine so that your sweaty session is in the morning.
Studies have shown that people who exercise in the morning before breakfast burn more calories overall and burn more calories from body fat.
Try setting your alarm 30 minutes earlier than normal. This will allow you to get up just in time to burn off those 300 calories.
While you may not like getting up earlier those first few days, after a while you’ll get used to it and find it easier to wake up.
Move more during the day
Another way to help increase calorie burning throughout the day is to move more.
This increased lifestyle activity can help you burn more calories throughout the day.
Lifestyle activities are the activities or exercises that you do as part of your regular day.
Walking to or from your home, climbing stairs, sweeping the floor, or cleaning are good examples.
Try to increase the number of steps you take in a day or how often you move.
For example, instead of carrying all your bags from the grocery store, carry one at a time.
You can extend a quick workout so that it lasts 10 minutes, for example, and you could burn about 100 calories.
The best way to burn 300 calories is through a combination of exercise and a modified diet.
If you are not in good enough shape to exercise at a moderate intensity, it may be difficult to burn 300 calories in 30 minutes.
Strive to improve your physical ability to reach this goal.