How to Burn 300 Calories or More in 30 Minutes

Take the monotony out of cardio!

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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Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

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  1. this was awesome. I sweated yet I was able to do it. But I was confused do you mean 10 sets of burpees for 20 seconds — not sure what that meant. Also when doing Round 2 & 3 does that mean to include the burpees too (again).

    1. Hey Victoria, that’s great!

      So for the first round you’ll do 20 seconds of burpees, followed by 40 seconds of butt kickers. You’ll repeat that 10 times (10 minutes.)

      Round two will not require more burpees, you’ll just do the same thing you did in round one, but with the two new exercises for round two. It would be 20 seconds of mountain climbers, followed by 40 seconds of skaters, for 10 rounds. Same goes for round 3. 20 seconds of squat jumps, 40 seconds of jog in place, 10 times. Make sense? Hope that helps!

      Keep up the great work! 🙂

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