How to burn 300 calories is a question a lot of us are interested in. Nowadays people, myself included, are always on the look out to find ways to have the most effective workouts in the least amount of time. Let’s face it, sometimes it doesn’t matter how committed you are to training, you just don’t have time to hit the gym: urgent matters come up, late nights working, last minute meetings are organized, and tons of other events can pop up thus making it a bit harder to squeezing in time to exercise.
Luckily there are ways for us to reap the rewards of long workouts in shorter timespans. High Intensity Interval Training (HIIT) is a surefire way to meet that goal, but is not the only type of exercise that can help burn a lot of calories in a short period of time.
You probably know that for years I did 30 minutes of stationary bike every morning, but I grew incredibly bored and 30 minutes started to seem like forever. I wanted to get my workouts to be more effective and be shorter, so I switched up my cardio exercises. Want to know how long does it take to burn 300 calories? Well… 15 minutes suffice, my friends!
How to burn 300 calories – jumping rope
Lately, I have been incorporating jumping rope into my routine when I don’t feel like getting on the bike for 30 minutes and I have been loving it. In case you didn’t know, 15 minutes of jumping rope can help you burn 300 calories (the equivalent you would burn with a 30-minute low intensity steady state session on the bike), all while toning up your legs, arms, shoulder and butt. Isn’t that amazing?!
To make this exercise even more effective, you can transform it into a HIIT session by jumping higher and faster, thus burning even more calories during the workout… and keep burning calories throughout the day thank to the EPOC effect, which simply means that HIIT training helps burn calories even 14 hours after the workout has been completed. If that isn’t the most amazing thing on earth, I don’t know what is.
The way that I choose to jump rope is simply by jumping at a pace I am comfortable with, which is two jumps per second (which is the pace that allows you to burn 300 calories in 15 minutes). I don’t complete this exercise as a HIIT because I usually train twice a day and don’t want to exhaust my muscles in the morning. On days where I find myself completely overwhelmed with my workload and decide that I don’t have time to go to the gym, that I can’t even dedicate 30 minutes or an hour to exercise even from home, or that I simply prioritize other things (yes, that happens, sometimes) I will create a 20-minute HIIT circuit, or will jump rope for 15 minutes and will call it a day.
Next time you feel bad about not exercising, remember you can always find 15 minutes to jump rope and have a great cardio workout.
Additionally, a rope is one of the best fitness tools to carry in your vacation luggage if you want to stay active in the summertime for instance. I highly recommend getting one!
How to burn 300 calories walking
I personally walk 20 km every weekend: 10 on Saturdays and 10 on Sundays. It usually takes 2 hours and I burn about 500 calories and use my smartwatch to track it. If you wonder how long to walk to burn 300 calories, the ratio distance walked/calories burned will vary depending on many factors. I would advise to download a fitness app. A very popular one is MyFitness Pal.
