How to Burn 300 Calories or More in 30 Minutes

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The average person burns about 100 calories per mile. To burn 300 calories in 30 minutes, you can run 3 miles, or you can try this dynamic calorie-burning cardio workout. It’s just as challenging as a run, but a whole lot more fun. It has jumps and moves that will take the monotony out of running on a treadmill or going on a sedentary bike.

We designed this routine alternating high- and low-intensity intervals for optimal calorie burn. During the short bursts of high-intensity exercise, we encourage you to push yourself to your limit. Raising your heart rate will both burn calories and improve your endurance. The low-intensity intervals will allow you periods of recovery. They are not rest periods, so your heart rate will stay somewhat elevated, but they’ll provide enough recuperation time to keep you going for the whole 30 minutes. Try it out and let us know what you think!

What You’ll Need: a gym timer (free apps are available for download), and an optional mat.

What to Do: Set your gym timer for 10 cycles of 20-second high-intensity exercise and 40-second low-intensity exercise (10 minutes total). Do the exercises in Round 1 for all 10 cycles. Rest for 60-90 seconds and repeat with Rounds 2 & 3.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Round 1
High-Intensity: Burpee
Low-Intensity: Butt Kickers

Round 2
High-Intensity: Mountain Climbers
Low-Intensity: Skaters

Round 3
High-Intensity: Squat Jumps
Low-Intensity: Jog in Place


Butt Kickers

Mountain Climbers


Squat Jumps

Jog in Place

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