If you're trying to lose weight, increasing the number of calories you burn can help you reach your goal quickly; however, with busy days and modern lifestyles it can be difficult to find enough time for physical activity. In order to burn calories while having limited time, you need to focus on intense exercise in the half hour of time you have. Remember that even 30 minutes of exercise is always better than none! With the right exercises at the correct intensity level, you will be able to burn 300 calories within half an hour.
Steps
Method 1 of 3: Finding the Right Exercises
Step 1. Go for a run
Running is a great way to burn calories; it is a high impact exercise that involves many large muscle groups.
- To burn at least 300 calories in half an hour, you need to jog or run; Aim to maintain a pace of around 10km / h (if you are running on a treadmill).
- However, keep in mind that the amount of energy consumed during this exercise depends on various factors, such as gender, age, weight and intensity of exertion.
- Remember that the faster your run is, the more calories you burn in the half hour.
- While walking is believed to burn the same amount of calories as running on the same journey, it actually takes well over half an hour to walk 4 or 5km.
Step 2. Sign up for a spinning class
This is a high intensity aerobic exercise; it is quite challenging and helps to burn a lot of calories in a short time.
- It is a perfect activity because it alternates moderate to intense exercise, requires the engagement of large muscle groups (such as the legs) and keeps the heart rate accelerated.
- You may even be able to burn 400 calories in half an hour, but it depends a lot on your age, weight, gender and intensity level of the exercise.
- Know that to reach your calorie goal you need to engage in a minimum of moderate intensity exercise; this means maintaining good stamina and not taking many breaks.
- Many spin courses last one hour; check if 30-minute classes are offered at your gym.
Step 3. Sign up for an aerobics class
If you like to do physical activity in a group, consider this possibility; many of these courses are high intensity and can help you reach your goal of burning 300 calories.
- Search among the various fitness classes offered in the gym and see if any of them are particularly suitable for your purpose.
- For example, some high intensity Zumba classes, kick boxing, high intensity interval training (HIIT), circuit training, or step aerobic classes are all helpful in achieving your goal.
- Many of these courses allow you to burn around 300 calories in half an hour; make sure you train with maximum effort.
Step 4. Jump rope
This is a fun exercise that brings your mind back to childhood, as well as allowing you to burn 300 calories in 30 minutes.
- You may be surprised at how effective it is for weight loss; although you have to work much harder than when playing double dutch, it still represents a perfect form of training for your purpose.
- Generally speaking, moderate to high intensity skipping can burn around 350 calories in half an hour. However, remember that the exact amount can vary based on age, gender, weight, and level of commitment.
- Increase the intensity or difficulty of the exercise by changing the speed, crossing the rope in front of you, or jumping on one leg.
Step 5. Go swimming
Some styles also help burn calories in a short time; in addition, training in the pool is less demanding on the joints.
- Swimming, like rowing, involves almost every major muscle group in the body, which is why it is a great exercise to burn a lot of calories.
- In general, floating exercises or swimming laps allow you to burn about 300 calories in half an hour.
- However, if you swim more intensely or choose a more complex style, you can also increase the amount of calories you burn. for example, if you swim butterfly for half an hour you can also burn 330.
Step 6. Use the rowing machine
If you want to use a machine, this is perfect for your purpose as it helps you achieve your goal easily.
- Again, it is an exercise that allows you to burn so many calories in a short time because it involves large muscle groups.
- When exercise puts more muscle into action, the body must use more energy (hence calories) to maintain action.
- However, remember that the amount of calories you are able to burn depends on the various factors already mentioned, such as age, weight, gender and level of exercise intensity. For example, in the space of half an hour, a 30-year-old man who weighs 80 kg and who uses 75% of his physical capacity can burn about 315 calories.
Method 2 of 3: Helping the Body Burn More Calories
Step 1. Increase the resistance and difficulty of the exercises
It should be relatively easy to burn 300 calories in half an hour; however, to make sure you reach your goal and preferably surpass it, you should try increasing the stamina and difficulty of the routine.
- In general, the more challenging the exercise, the more calories you burn. You can increase speed, pace, endurance, weights, or even the incline to make training more difficult.
- For example, instead of running at a steady pace, try alternating between standard jogging and sprinting, or run on a flat surface and then on an incline.
- By changing the difficulty levels you can burn even more calories.
- Also, you can insert a resistance exercise session every 5-10 minutes during a cardio workout, for example doing bicep curls or push-ups; you can also try increasing the resistance on cardio machines, such as the elliptical or spinning bike.
Step 2. Increase the length of your training sessions
Even if you only have half an hour to exercise almost every day, you should possibly try to increase the duration of the exercises; this would allow you to burn as much calories as possible.
- You may not be able to take a 45-60 minute spin class; however, just a little more time can make a big difference in your total calorie consumption.
- Studies have shown that an extra 5-10 minutes of exercise burns 50-100 calories.
- If your goal is to lose weight, try to train for 35-40 minutes whenever possible; the other days you can focus on high intensity exercises to succeed in your intent.
Step 3. Enter strength training
This type of physical activity may not be considered as a perfect exercise for burning calories and in fact it alone does not have this characteristic; however, when combined with aerobic exercise it helps to consume more.
- When you have more muscle mass, your body (and metabolism) automatically burns more calories, as your muscle tissues are active and require more energy.
- When you do aerobic activity or even when you rest, the greater amount of muscle mass you have developed through strength exercise allows you to burn more calories.
- Most health professionals recommend including a couple of days of strength training during the week; you need to put each major muscle group into action and the sessions should last at least 20 minutes.
Step 4. Work out in the morning
This is another "trick" to increase the amount of calories burned (especially those that come from adipose tissue); try to change your physical activity routine to exercise in the morning.
- Studies have shown that those who work out in the morning before breakfast burn more calories that come largely from body fat.
- Set the alarm half an hour earlier than usual; this way, you have enough time to train and burn the 300 calories you want.
- While it may not be pleasant to get up earlier on training days, after some time it will become a habit and it will be easier.
Step 5. Move more during the day
It is another way to increase the calories burned throughout the day; this extra exercise during normal daily activities helps you achieve your weight loss goal in the long run.
- Daily activities represent all those movements and exercises that are part of normal everyday life; walking to or from your car or house, taking the stairs, sweeping the floor or cleaning the house are all great examples.
- Try to increase the number of steps you take each day or otherwise move more frequently.
- For example, instead of carrying all the shopping bags into the house at once, carry them individually. This way, quick work can take longer, up to 10 minutes, allows you to take more steps and burn nearly 100 calories.
Method 3 of 3: Changing Your Diet and Lifestyle
Step 1. Get more sleep
To help your body burn more calories naturally, make sure you get enough sleep. A lack of sleep affects metabolism and the amount of calories the body burns.
- Studies have shown that adults who get enough sleep each night burn about 5% more calories during the day than those who don't get enough rest.
- Health professionals recommend adults get 7 to 9 hours of sleep every night.
- This means going to bed earlier or setting your alarm later in the morning.
Step 2. Drink more water
In addition to getting adequate rest during the night, it is also important to keep yourself well hydrated during the day; this can affect weight in the long run.
- Drinking more fluids doesn't necessarily mean burning more calories; however, it can keep your appetite at bay and keep you from snacking or overeating.
- Aim to drink at least 1.8 liters of clear liquids every day; preferably choose moisturizing fluids such as still, flavored, sparkling water, decaffeinated coffee and tea.
- To minimize your energy intake, avoid drinks that contain calories; alcohol, sodas, fruit juices, sugary tea and coffee hinder your attempt to burn 300 calories during training sessions.
Step 3. Reduce the size of your food portions
If you're training hard to burn 300 calories, you need to support that effort by eating right. Keep portion sizes in check to reduce your daily calorie intake.
- It is important to measure them. Making a rough estimate of the amount of food to eat generally involves an excess error; take the time to use a scale or graduated cups to keep track of portions.
- For protein-based foods, it measures around 80-110g per serving;
- A portion of fruit corresponds to 50 g of that in pieces, 30 g of dried fruit or a single fruit;
- Vegetables can be eaten in larger quantities; measure 150 g of leaf salad per serving;
- When eating cereals, try not to exceed 60g per serving; also, be sure to weigh them after cooking them (like pasta or rice).
Step 4. Manage your stress
Keep your metabolism active by keeping emotional anxiety in check over time the chronic one affects the amount of calories the body is able to burn during the day.
- Recent studies have shown that when the body is under stress it burns fewer calories overall because metabolism naturally slows down.
- In addition, the emotional tension intensifies the appetite and the desire for more fatty foods, consequently increasing the intake of carbohydrates.
- If you have a stressful lifestyle, job, or family life, work on reducing emotional anxiety.
- You can call a friend to let off steam, go out for a walk, meditate, listen to music or read.
- If you are having trouble managing stress, consider seeing a behavioral specialist for help.
Advice
- The best way to consume 300 calories is a combination of physical activity and adequate nutrition.
- If you are not fit enough to train moderately vigorously, it can be difficult to achieve your goal; commit yourself first of all to improve physical performance and thus be able to burn 300 calories in half an hour.
