Are you trying to lose weight? To do this, you can increase the amount of calories you burn to reach your goal in less time. With today's hurried routines, it's difficult to set aside time for exercise. Fortunately, you can optimize activities for 30 minutes - which is better than doing nothing. With the right type and intensity of exercise, you can burn up to 300 calories in half an hour.
Method 1 of 3: Doing Exercises That Help Burn 300 Calories in 30 Minutes
Step 1. Go running
Running (and variations such as jogging) is one of the best exercise options for burning calories, as it has a lot of impact and involves large muscle groups.
- To burn at least 300 calories in half an hour, you have to run or jog about 9 km on the treadmill.
- Remember that the amount of calories burned in any type of exercise depends on factors such as gender, age, weight and strength.
- The faster you go, the more calories you burn in that 30 minutes.
- Many people believe that walking burns the same amount of calories as running, but you can't cover more than three or four miles in less than 30 minutes.
Step 2. Take spinning classes
Spinning is a high-intensity aerobic exercise and can help you burn 300 calories in half an hour.
- What makes the spinning class so effective at burning calories is the alternation between moderate and high intensities, which involves using large muscle groups (such as your legs) and elevating your heart rate.
- You can burn up to 400 calories in 30 minutes of spinning, depending on factors such as age, weight, sex and strength.
- You'll only reach that goal if you spin at medium or high intensity - no breaks and lots of stamina.
- Many spinning classes last an hour. Check the hours of the gym you go to to see if there's something that lasts 30 minutes.
Step 3. Take aerobic exercise classes
If you prefer to practice group activities, start taking more open classes. Many of them include high-intensity exercise that helps burn 300 calories in half an hour.
- Consult the list of exercise classes that your gym offers and see if there are any options made for those who want to burn calories.
- Some examples of high intensity aerobic exercise: Zumba, kickboxing, high intensity interval training (HIIT), circuit training or step classes.
- Many of these classes help you burn 300 calories in 30 minutes, as long as the intensity is high.
Step 4. Jump rope
This exercise is a lot of fun and even nostalgic - and it can help you burn those long-awaited 300 calories in 30 minutes.
- You might be surprised at how many calories you can burn jumping rope. As long as it's not enough to take a few low-powered jumps, the exercise is still excellent.
- Generally speaking, jumping rope at medium or high intensity can burn up to 350 calories in 30 minutes. Just don't forget that this amount depends on factors such as weight, age, sex and strength.
- Change speed, cross the rope in front of your body, or jump with one leg to increase the intensity or difficulty of the exercise.
Step 5. Swim
Some forms of swimming also help the body burn calories in a short amount of time without putting so much strain on the joints.
- Swimming, like dry rowing, involves almost every major muscle group in the body. That's why it's great for anyone looking to burn calories.
- In general, floating around or taking a few laps in the pool can also burn 300 calories in half an hour.
- However, you can increase the burn even more by taking stronger, more vigorous strokes and kicks. For example, butterfly and crawl can burn 300 calories in 30 minutes without problems.
Step 6. Do dry rowing exercises
If you want to use a machine, dry rowing is the best option to burn the 300 calories in half an hour.
- One explanation is that dry rowing involves large muscle groups and thus can burn more calories.
- When you use more muscle, your body needs more energy (or calories) to keep working.
- Remember that the amount of calories burned depends on factors such as age, weight, sex and strength. For example, in half an hour, a 30-year-old man weighing 80 kg rows with 75% of maximum strength can burn about 316 calories.
Method 2 of 3: Helping the Body Burn More Calories
Step 1. Increase the stamina and difficulty of the exercises
Burning 300 calories in 30 minutes is not that difficult. However, to get you closer to that goal, try to increase the endurance and difficulty of your workout.
- Generally speaking, the heavier the workout, the greater the amount of calories burned. You can increase speed, pace, resistance, and weight, or do slanted variations of the exercises.
- For example, instead of running at a steady pace, alternate between jogging and running faster on flat, sloping surfaces.
- You'll burn more calories in 30 minutes if you start exercising of varying difficulty.
- In addition, you can do a series of resistance exercises every 5-10 minutes during your aerobic workout, such as a bicep curl or a push-up. Finally, try increasing endurance on aerobic machines like the elliptical or the spinning bike.
Step 2. Increase the duration of your workouts
Even if you only have 30 minutes most days, if possible, extend your workouts as you can to increase the amount of calories burned.
- Maybe you don't have time to run for 45 minutes and spin for an hour. Even so, any addition (no matter how small) can make a difference in the amount of calories burned.
- Some research suggests that training for 5-10 minutes longer can increase your burn by 50 to 100 calories.
- If you want to lose weight, train for 35-40 minutes whenever possible. On other days, do high-intensity workouts to burn the 300 calories in half an hour.
Step 3. Incorporate strength training into your routine
Many people don't even consider strength training as adequate for burning calories - and they're not wrong. However, when combined with aerobic exercise, they can increase the amount burned.
- The more muscle mass, the more calories the body (and metabolism) automatically burns. This is because muscle tissue is active and needs more energy.
- This relationship between muscle mass and the amount of calories burned applies as much to when you do aerobic exercise as when you are resting.
- Many health professionals recommend one or two days of strength training during the week. Work all major muscle groups for at least 20 minutes.
Step 4. Train in the morning
This is another interesting trick to increase calorie burning (especially fat). Try to start exercising early in the day.
- Studies show that those who train before eating breakfast burn more calories - and more from fat.
- Set the alarm to 30 minutes earlier than normal. That way you'll have time to get up and burn those 300 calories.
- Even if you don't like waking up early in the first few days, you will eventually get used to the routine.
Step 5. Be more active during the day
This is another way to increase your calorie burn naturally. Also, leading a more active life is quite healthy.
- Do more activities or exercises that are part of your normal routine: walk to/from the car or house, switch from the elevator to the stairs, sweep the floor or clean rooms and furniture, for example.
- Try to increase the number of steps you take per day and how often you move.
- For example, instead of carrying shopping bags at once, carry each one separately. You can increase the time you invest in this type of activity by ten minutes and burn up to 100 more calories.
Method 3 of 3: Adjusting Diet and Lifestyle to Burn More Calories
Step 1. Sleep more
Take better care of your sleep habits to increase your natural calorie burn. When you don't get enough rest, your body can't burn as many calories - and your metabolism slows down.
- Research shows that adults who maintain healthy sleep habits burn about 5% more calories during the day than adults who don't.
- Health professionals recommend seven to nine hours of sleep a night for adults.
- To do this, you may have to go to bed earlier and set the alarm to go off later.
Step 2. Drink more water
In addition to getting plenty of rest, it's also important to drink plenty of water throughout the day - which can even affect your weight in the long run.
- Drinking more water doesn't necessarily increase your calorie burn, but it can control your appetite and avoid junk food cravings.
- Try to take at least two liters of moisturizing fluids a day. You can also consume other "types" of water, such as flavored and carbonated and decaffeinated tea and coffee.
- Avoid liquid calories to minimize caloric intake. Drinks like alcohol, soda, fruit juice, sweet tea and coffee can hinder the burning of those 300 calories.
Step 3. Moderate portion sizes
If you really want to burn the 300 calories, try balancing your diet. Control your portions and minimize your total caloric intake throughout the day.
- Don't forget to measure your portion sizes. It's no use trying to "guess" how much you have to eat. Take it easy and use a kitchen scale or totes to control yourself.
- For protein-based foods, consume ½ cup servings with each meal.
- For fruit, consume ½ cup slices, ¼ cup dried fruit and 1 small piece of the rest with each meal.
- Vegetables and vegetables can have larger portions: 1 or 2 cups of leafy vegetables per meal.
- For cereals, measure out ½ cup and remember to cook them first (like pasta or rice) at every meal.
Step 4. Combat stress to stimulate metabolism
Over time, chronic stress can impact the amount of calories burned during the day.
- Recent research indicates that the body burns fewer calories when stressed, as the metabolism naturally slows down.
- In addition, stress causes an increase in appetite and the desire to consume more fatty and carbohydrate foods.
- If you lead a very stressed life (personally or professionally), try to fight the stress of everyday life.
- You can: call a friend to let off steam, take a walk, meditate, listen to music, read, etc.
- If you can't manage your stress, get extra help, such as with a behavioral therapist.
- The most effective way to burn 300 calories is to combine exercise and dietary changes.
- If you're not in good shape for moderate-intensity exercise, you may find it difficult to burn 300 calories in 30 minutes. Try to improve your fitness to make the process easier.