How To Burn 300 Calories Easily And Effectively
*Medical Disclaimer: The content contained in this article is provided for general information purposes only and is not intended to be a substitute for medical advice. Those seeking medical advice should consult a licensed physician.
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Introduction
Losing weight through exercise is a challenge for many people. But even if it requires a little effort, it doesn’t have to be a major hassle. There are no shortage of ways you can burn 300 calories, many suitable for all fitness levels. Some can be done in 20 minutes or less!
Of course, how many you’ll burn for a given exercise will depend on your weight and the intensity of your workout. Whether you want to burn more in less time or take a more leisurely approach is up to you.
So if you’re looking to rev up your metabolism, read on for some great ideas.
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How to burn 300 calories walking
Walking is a great form of exercise that is often overlooked. It is low impact, so it is easy on your joints, and it can be done anywhere. All you need is a good pair of walking shoes, and you can walk around your neighborhood, at a local park, or even on a treadmill. Walking is a great way to get some fresh air and Vitamin D, and it can also be a great way to clear your head.
And it’s also a very effective way of burning calories.
According to Harvard Health, A moderate pace of walking (3.5mph) will see a 155 pound individual burn around 133 calories in just 30 minutes. And if you pick up the pace a little, you can burn even more.
Brisk walking (4mph or more) will see the same individual torch around 175 calories in the same amount of time. So if they do this for around 50 minutes, they’ll have burned around 300 calories.
If you’re heavier than 155 pounds, even better. If you weigh less, you’ll still burn quite a few calories — It’ll just take a little longer.
So pick a trail and start walking. You will be surprised at how much better you feel afterward and how many calories you’ll burn in the process.
How to burn 300 calories on a treadmill
Walking on a treadmill is more or less the same as walking without one. But with one crucial difference: you can adjust the intensity.
Adjusting the speed setting is the obvious choice here, but this isn’t available on non-motorized treadmills. Nearly all treadmills, however, have an adjustable incline.
This way you can simulate hill walking – and this really ramps up the calorie burning potential of walking. In a way, it’s even better than hill walking. You can be walking at a steep incline at all times, whereas with regular walking the incline varies, depending on the ground you’re walking on.
You can expect to burn an extra 3-5 calories per minute depending on the incline you have your treadmill set to.
So if you own or have access to a treadmill, make use of the incline setting. If you don’t own or have access to one, this is a good reason to consider getting one — even if it’s only a budget model.
300 calorie workouts with no equipment needed
There are plenty of ways you can burn 300 calories with no equipment. You don’t need a gym membership or a lot of fancy equipment to burn calories and get in shape.
There are tons of free exercise videos available online that can help you get moving. So don’t let excuses hold you back from getting fit. There’s no need to overcomplicate things!
Here are some great ideas to get you started.
Jumping jacks
Jumping jacks are simple and effective. In fact, they can burn around 8-16 calories per minute.
Running in place
Often used as a warm-up before a workout, running in place is a great cardio exercise and it’s easy to do at home. If you want to make it more challenging, try adding some high knees.
Burpees
Burpees are a total body move that will get your heart rate up and give you a complete body workout. Basically, a burpee is 3 exercises rolled into 1: a squat, a pushup and a jump.
They can burn around 8-12 calories per minute for the average person (assuming it takes 3 seconds to perform a burpee).
Mountain climbers
Mountain climbers are a great beginner friendly exercise. Again, just make sure you go as fast as you can and really challenge yourself.
A 130 pound individual can expect to burn as much as 700 calories from an hour of mountain climbers. A heavier person will obviously burn even more.
Squats
Squats are a great way to tone your legs and work your core. They’re also very effective at burning calories. In fact, they can burn around 8-12 calories per minute for the average person.
Push-ups
Push-ups are a great upper body exercise that will tone your arms and chest. They’re also very effective at burning calories — around 7 per minute.
Sit-ups
Sit-ups are a great way to work your core. They’re also very effective at burning calories. In fact, they can burn around 8-12 calories per minute for the average person.
Dancing
Some forms of dancing are very energy intensive. A Zumba session, for example, can easily burn over 300 calories in just 30 minutes.
So there you have it, some great ideas for how to burn 300 calories. And remember, you don’t need to do them all in one session. You can break it over the course of the day.
How to burn 300 calories in 20 minutes or less
Doing a HIIT workout for just 20 minutes can see you burn around 300 calories or more. So if you’re short on time, HIIT is a great option.
HIIT (high intensity interval training) is a great way to get your heart rate up and burn some serious calories. And the best part is, it doesn’t have to take long.
A typical HIIT workout would involve doing a few minutes of hard cardio (like sprinting) followed by a minute or two of rest. You would then repeat this cycle several times.
Most of the popular cardio exercises can be adjusted to become a HIIT workout. What makes the difference between regular and HIIT workouts is the intensity.
Below is an example of a HIIT workout that requires little more than a jumping rope.
How to burn 300 calories without working out
You don’t have to go to the gym or go for a run to start burning calories. There are plenty of ways you can do it just by incorporating some simple changes into your everyday routine.
You might not think of your daily movements as a workout, but they can actually help you burn calories and lose weight. This is because all movement requires energy. When we move more, we burn more calories. This is called non-exercise activity thermogenesis, or NEAT.
Even fidgeting burns calories. You might not think that fidgeting is doing much, but you would be wrong. One study found that people who fidgeted or made other non-exercise movements burned up to 350 calories a day.
That may not sound like a lot, but it can add up over the course of a week or month. And if you’re trying to burn 300 calories, fidgeting more can easily get you there.
So next time you feel the urge to jiggle your leg or tap your foot, go ahead and do it—you might be surprised at how many calories you can burn.
Here are some ideas to burn a few extra during the day:
-Take the stairs instead of the elevator
-Walk or bike to work instead of taking the car
-Go for a walk on your lunch break
-Do some yard work or housework
-Take a dance class
-if a trip takes less than 5 minutes driving, consider walking it instead
Just by making some simple changes in your daily routine, you can start burning calories and working towards your weight loss goals.
If I burn 300 calories a day, how much weight will I lose?
In order to lose weight, you need to be in what’s known as a calorie deficit. This means that you are consuming fewer calories than you are burning. A deficit of 500 calories a day will result in a weight loss of around 1 pound per week. (500 calorie deficit x 7 days = 3500 calories).
Therefore, if you were to burn 300 calories a day through exercise and reduce your calorie intake by 200, you could expect to lose 1 pound a week. So, over the course of a month, you could lose 4 pounds.
But before you create a calorie deficit, you’ll need to know your maintenance level , which is the amount of calories you need to consume each day to maintain your current weight.
According to the UK’s NHS, the average female requires 2000 calories per day and the average male requires 2500. but this is only an average guideline. Everyone is different, with the number depending on multiple factors such as age, weight, activity level, and muscle mass.
If you are unsure of your calorie needs, there are online calculators that can help estimate. Alternatively, you can use the one provided below
Once you know your maintenance level, you can create a calorie deficit by either reducing your food intake or increasing your activity level.
*The following calculator is provided for informational purposes only and is not intended as a substitute for medical advice.
Summary
In order to burn 300 calories without working out, you don’t have to go to the gym or go for a run. You can burn a surprising amount just by walking or doing simple exercises at home.
Even things you would never think of as exercise can get you to your target on their own. There are plenty of ways you can do it just by incorporating some simple changes into your everyday routine. You might not think of your daily movements as a workout, but they can actually help you burn calories and lose weight. Even fidgeting does the trick.
If you’re trying to lose weight, you’ll need to make sure you’re in a calorie deficit. This means that you’re consuming fewer calories than you are burning. You can create a caloric deficit by either reducing your food intake or increasing your activity level.
So there you have it, a few ways you can burn 300 calories, some that don’t even require working out. Just by making some simple changes in your daily routine, you can start seeing results.