How to Burn 300 Calories in 30 Minutes

by P+K _

This interval cardio work out kicks your calorie burn up to 300+ in 30 minutes and is a complete body workout. Do three sets and enjoy!!


  • 1 Towel
  • 1 Chair
  • Instructions

    Step 1

    1) Warm-up jump rope: One minute of jump rope. This is the only time that we will be doing jump ropes since you should already be warmed up in your second and third sets.

    Step 2

    2) Jogging in Place: Do this for two minutes with thirty seconds going to knee ups and thirty seconds going to kick backs. You should alternate four times total.

    Step 3

    Alternate to Kick backs

    Step 4

    3) Push-up/Jump-up: After completing the push up, you will jump both feet between your hands and jump straight up, clapping your hands together above your head. Do twelve of these in one minute.

    Step 5

    If jumping up is too hard after a try or two, step up and alternate legs.

    Step 6

    Step 7

    Step 8

    4) Chair Kicks: Do two sets, alternating from right leg to left. All you want to do is get a chair and kick one leg, then the other over it. Do 30 kicks (fifteen per leg) on each side... 60 total.

    Step 9

    5) Plank Runs/Mountain Climbers: You want to get into a plank position and alternate pulling your right, then your left leg in fast enough that you are almost running. Keep this up for one minute.

    Step 10

    6) Kempo Kicks: For this, you want to kick you leg forward, then back for one minute. Make sure to turn back when you kick back. Alternate to the next leg after one minute.

    Step 11

    7) Place a towel on the ground and jump from one side to the other keeping your feet together. Do this for one minute then, go on to your cool down.

    Step 12

    Cool down for one minute by walking in place and moving your arms. After the cool down, complete two more sets without the warm-up jump rope.