Burning the 300 calories you have gained by eating a burger in 30 minutes might seem impossible, but it can work. You can easily do this anywhere. All you have to do is pay attention and focus on your exercises. Zoning out from your workouts will not promise quality results to you.
You also need to increase the intensity of your workouts to burn more calories in a short time. Cardio and HIIT are some of the common techniques that you can follow to stay in the best shape and improve your health quality.
Your exercise routine says a lot about your health and about the number of calories you can burn. You have to stay consistent and focused to see good results. You should also change your exercises frequently rather than sticking to one routine to burn more calories. So, here we have a 30-minute exercise plan that will keep you on your toes and challenge your strength and endurance.
Workouts That Burn Calories
When we talk about specific exercises that can burn more calories in a shorter time, cardio workouts top the list. These workouts optimize fat loss and are a good way to burn more calories. A key to making them more effective is to change the intensity of the workouts frequently, as this way, your aerobic capacity will also get better.
It is important not to take frequent breaks during your exercises. This will help you to be more productive and see better results. Common cardio workouts are Zumba, treadmills, elliptical machines, swimming, and running. When you follow cardio workouts, it is necessary to change your intensity throughout the workout, as this way, you can get the most out of them.
Some essential exercises that can help you to burn 300 calories in 30 minutes are discussed below:
1. Treadmill
Treadmill machines are specifically designed to help you burn more calories. You can easily adjust the speed of the machine according to your preference. If you aim to lose weight and burn more calories, you should experiment with increased speeds. You can combine treadmill training with your other workouts to maximize fat loss.
A study was conducted to check the effectiveness of treadmill machines in overcoming obesity. The study results showed that participants experienced weight loss and improved their stamina after being given treadmill desks to increase their everyday physical activity.
You can increase the incline level while you are on the machine. Doing this will require you to exert a greater force which further helps in improving your strength and endurance. You should experiment with incline walking to maximize the fat loss in 30 minutes.
2. Stationary Bike
Cycling on a stationary bike is an effective and safe way to burn more calories and strengthen muscles. A stationary bike is the best exercise as it does not stress your joints, thus keeping you away from any joint pain. It is also a great way to increase your heart rate quickly.
The number of calories you burn in a day depends on your fitness level. If you are a beginner, you might face a hard time on a stationary bike. It is also extremely important to completely focus on the exercise. If your mind is wandering and you are not paying attention to the exercise, you are only wasting your time.
To speed up weight loss with the help of a stationary bike, start with normal speed and pace. After doing this for at least five minutes, increase your speed and raise your resistance. Again, you need to lower your speed for two minutes, following an increased speed. You need to follow this sequence for at least 30 minutes.
3. Jumping Rope
Are you a person that prefers to work out at home rather than go to the gym? If yes, simple gym equipment, such as a jumping rope, can work wonders for you. You need to invest in a quality jumping rope to perform a full-body workout that improves cardiovascular health and makes you stronger.
According to an 8-week jumping rope training program on university students, it becomes clear that it has promising effects on health. The results showed that the students improved their aerobic endurance. Jumping rope also helps in weight loss programs.
Like any other cardio session, you need to experiment with exercise intensity during rope jumping. It is best to start slow so that your body can get adapted to the exercise. After that, it is necessary to increase the speed for effective results. Aim to jump rope for at least 30 minutes.
4. Outdoor Running
There is no better way to lose weight than running in an outdoor setting. It also helps you clear your mind as staying outdoors has positive health effects. According to research, runners prefer parks to a busy location as it is more appropriate for them and helps them restore their health and peace of mind.
Running has numerous health benefits, such as improving cardiovascular health and overall well-being. You can also burn more calories in outdoor running as it involves all muscle groups. So, it is best to opt for a running program to burn more calories in a short time.
The best approach to make your running effective is to identify the target. For instance, if you are in a park, then aim to rush to a tree that is quite distant to you in a minute. This will allow you to run faster with more speed. After you have reached that point, slow down for a minute or two and then look for another target.
5. Brisk Walk
Walking is undoubtedly the best exercise when it comes to losing weight. It is easy, accessible for everyone, and convenient to follow for a longer time. Brisk walking requires your focus and helps you maintain weight. If you follow a brisk walk routine consistently, you can significantly reduce the risk of cardiovascular diseases.
Research proves that a quick brisk walk also improves smokers' blood pressure in response to stress. You can also easily control your cravings with the help of a quick brisk walk. In short, it is safe to say that walking is the easiest type of cardio workout that people of all age groups can follow without any inconvenience.
When you are on a mission to walk for 30 minutes, the best technique is to start normally. Once you have developed a steady pace, it is time to increase your speed. Another important thing is to slow down near the end interval.
6. HIIT Training
According to research, HIIT has shown promising results in burning visceral fat, apart from burning massive calories quickly. You can easily incorporate a HIIT routine for long-term weight loss programs. Another positive benefit of HIIT is that it helps you build muscles as it involves multiple exercises such as burpees, jumping jacks, and squats with the overhead press.
HIIT includes short durations of high-intensity exercises that increase your aerobic endurance. You can also have some rest periods in between the exercises to prepare yourself for the next session. It is best to follow a trainer to do a HIIT routine to focus on your exercises.
HIIT is easy to follow as all you have to follow a trainer. You will do different exercises in one round, burning massive calories. The HIIT training suits people of all age groups as it also includes low-impact exercises, making them joint-friendly.
Conclusion
When your ultimate goal is to burn more calories quickly, it is best to jump to different cardio workouts. They increase your heart rate and force your body to get out of its comfort zone. Even if you are a beginner, you can start with cardio and HIIT training, and then you can move to other exercise forms such as resistance training.
You can add a challenge to your cardio routine by adjusting the intensity frequently. For instance, if you are doing the outdoor walk, you can slow down a little after a period of a brisk walk. This will help you keep up with your pace and burn more calories. Remember to work on the intervals to make your workouts more interesting.
Finally! Gain The Most Muscle Mass And Strength Possible in Just 12 Weeks!
Get Our FREE GUIDE That Includes a 12-Week Muscle-Building Workout Program, Hidden Strategies and Meal Plans Including Shopping List & Recipes.
Your privacyis important to us
Article Sources
- Myers, Jonathan. “Exercise and Cardiovascular Health.” Circulation, vol. 107, no. 1, Jan. 2003, pp. e2–5. ahajournals.org (Atypon), https://doi.org/10.1161/01.CIR.0000048890.59383.8D.
- Thompson, Warren G., et al. “Increasing Physician Activity with Treadmill Desks.” Work (Reading, Mass.), vol. 48, no. 1, 2014, pp. 47–51. PubMed, https://doi.org/10.3233/WOR-131708.
- Silder, Amy, et al. “Predicting the Metabolic Cost of Incline Walking from Muscle Activity and Walking Mechanics.” Journal of Biomechanics, vol. 45, no. 10, June 2012, pp. 1842–49. PubMed Central, https://doi.org/10.1016/j.jbiomech.2012.03.032.
- Does Jumping Rope Reduce Body Mass Index in Sedentary Overweight/Obese Adolescents? - ProQuest. https://www.proquest.com/openview/a645983f9d9bff0bec9cb81be08d68c3/1?pq-origsite=gscholar&cbl=18750&diss=y.
- Bodin, Maria, and Terry Hartig. “Does the Outdoor Environment Matter for Psychological Restoration Gained through Running?” Psychology of Sport and Exercise, vol. 4, no. 2, Apr. 2003, pp. 141–53. ScienceDirect, https://doi.org/10.1016/S1469-0292(01)00038-3.
- Rippe, James M., et al. “Walking for Health and Fitness.” JAMA, vol. 259, no. 18, May 1988, pp. 2720–24. Silverchair, https://doi.org/10.1001/jama.1988.03720180046031.
- Taylor, Adrian, and Magdalena Katomeri. “Effects of a Brisk Walk on Blood Pressure Responses to the Stroop, a Speech Task and a Smoking Cue among Temporarily Abstinent Smokers.” Psychopharmacology, vol. 184, no. 2, Feb. 2006, pp. 247–53. Springer Link, https://doi.org/10.1007/s00213-005-0275-1.
- Oh, Hwajung, and Adrian H. Taylor. “A Brisk Walk, Compared with Being Sedentary, Reduces Attentional Bias and Chocolate Cravings among Regular Chocolate Eaters with Different Body Mass.” Appetite, vol. 71, Dec. 2013, pp. 144–49. ScienceDirect, https://doi.org/10.1016/j.appet.2013.07.015.
- Maillard, Florie, et al. “Effect of High-Intensity Interval Training on Total, Abdominal and Visceral Fat Mass: A Meta-Analysis.” Sports Medicine, vol. 48, no. 2, Feb. 2018, pp. 269–88. Springer Link, https://doi.org/10.1007/s40279-017-0807-y.
