Burn 300 Calories With This Bodyweight Workout

30 Minute Workouts, Fitness, Workouts, Workouts by Length

By: Chris Freytag, CPT // December 10, 2018

There are dozens of benefits to working out; it keeps your heart healthy for one and has been proven to help you live longer. But sometimes you just want a workout that will burn calories fast, and we can also get behind that reasoning. Whether it’s to lose weight, fit into your favorite pair of jeans, or just feel more confident, we all have times when “calories burned” is the metric we’re most concerned with. So here you go: we’ve devised this quick 30-minute workout that burns 300 calories just like that!

How do we know you’ll burn 300 calories? Most experts agree that the average 150-pound woman, exercising with intensity, will burn about 100 calories in 10 minutes. This 30-minute workout, if done with INTENSITY (you’re working hard enough to breathe through your mouth) will torch 300 calories and leave you feeling confident and healthy.

This workout gives you a great variety of moves: some lower intensity that you’ll do for 2 minutes and some higher intensity that you’ll do for 1 minute. Rest 1 minute in the end and repeat!

1. Jogging In Place – 2 minutes

Start sweating with this warm up move.

A) Start standing with feet hip-distance apart.

B) Lift one foot then the other to jog in place, working your legs and increasing your heart rate.

2. Butt Kicks – 2 minutes

Try butt kicks to get your heart pumping in your next cardio workout.

A) Start standing tall and bring one heel off the floor towards your glutes, the opposite hand comes up towards your shoulder like running arms, then switch to the other side.

B) This exercise is working your hamstrings so you should feel this in the glutes and the back of the legs as you pull the heel in.

3. Squat Jumps -1 minute

Workout hard with this high intensity bodyweight workout.

A) Start standing with feet hip-distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.

B) Jump straight up and swing arms overhead. Return to squat.

Related: 4 Best Ways To Burn Mega Calories

4. Jumping Jacks – 2 minutes

Jumping jacks are a great way to get in shape and burn calories quickly.

A) Start standing with a slight bend in knees and hands resting on thighs.

B) Keeping the knees bent, open the arms and bring the legs out to the sides. Arms come above the head and legs go wider than shoulders, then close returning to your start.

5. Power Skips – 1 minute

Use power skips to burn calories using just your own bodyweight.

A) Start standing with feet hip-distance apart.

B) Lift right knee and spring up off your left foot, hopping into the air. Switch. Continue in a “skipping” motion in place for the desired amount of time.

6. Front Kicks – 2 minutes

Front kicks are a great bodyweight exercise to burn fat.

A) Stand with feet hip-width apart and arms bent and held in front of you.

B) Lift right leg up, bend the knee slightly, and kick right foot forward. Keep ankle flexed and push through your heel.

C) Place the right foot down and switch to the left.

7. Push-Up Punch – 1 minute

Try these moves for a fun 30 minute bodyweight workout.

A) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.

B) Keeping your body straight, bend your arms to lower your body toward the floor.

C) Straighten your arms to push your body back up into plank position as you punch your right arm forward. Return your hand to the floor, lower back to the bottom of your push-up and repeat punching with your left arm.

8. Punching – 2 minutes

Try the simple punching move to burn calories without equipment

A) Stand with feet slightly wider than shoulder-distance apart and bend knees slightly. Tighten the core to keep your center still.

B) Punch out one arm at a time at a steady pace.

9. Foot Fire – 1 minute

Try this simple exercise to burn calories fast.

A) Start standing with arms at the chest and hands in fists.

B) Alternate running fast in place between your two feet. Stay on the balls of your feet and keep your feet low to the ground, moving as fast as possible. Run for the desired amount of time.

Rest, go back to the top, and repeat! 300 calories done!

Want more bodyweight workouts? Try our 6-Minute Bodyweight Burner below!

[adthrive-in-post-video-player video-id=”qY2MzgTO” upload-date=”2017-10-10T13:03:37.000Z” name=”6-Minute Bodyweight Burner Workout” description=”This 6-minute no-equipment workout is perfect for when you’re at home, want to work out, but don’t know where to start. In just 6 minutes your heart will be pumping, muscles burning and calories TORCHED!”]


Enter your email & get this article sent to your inbox.

    We won't send you spam. Unsubscribe at any time.

    READ THIS NEXT: 4 Low-Impact Cardio Exercises To Burn Calories


    Enter your email & get this article sent to your inbox.

      We won't send you spam. Unsubscribe at any time.

      Printed from GetHealthyU.com


      on Reply

      Nice workout to burn 300 calories

      on Reply

      body weight exercise is the best way to burn easily 500 calories in 30 minutes

      on Reply

      Good workout thanks.

      on Reply

      The information you provided is beautiful and I was able to reduce my calories. I have been following you for a few days now. Your information is very good.

      on Reply

      Should one stretch before or after this type of exercise?

        on Reply

        I would say both, Jamie! Helps to warm your body up and loosen muscles and helps to cool your body down and release tension.

      (This will help us personalize your experience so that you can get the best advice possible from us!)
      Skip to content
      Send this to a friend