300 Calories Workout: Burn Calories Within 30 Minutes

With a busy schedule and even busier lifestyle, one does not have time for dedicated workout sessions. But who says you’ve to spare hours to get a good workout in? HIIT or High-Intensity Interval Training helps you squeeze in a good chunk of calorie-burning exercises within a few minutes. 

The exercise regimen focuses on an intense workout period followed by small sessions of less intensive activities or even complete rest. Intense workouts will result in a higher heart rate and better calorie reduction. It also helps achieve optimum fat burn than what a 45 minutes workout can produce. 

HIIT is effective because it helps exert your body to the farthest limit while the body’s repair cycle tries to keep up with it. This leads to the body burning more fat, which helps your metabolism. The effect is also known as Excess Post-exercise Oxygen Consumption (EPOC)

While the amount of fat you burn depends on your weight, you can try out different 300 calories HIIT plans (divided by minutes). Based on the time you can spare or the period you can sustain continuous exercise, you can choose one of the following:

1. The Three-minute HIIT Plan

Photo: Youtube@Well+Good

The 3-minute HIIT plan consists of:

  • 30 seconds Bodyweight lunges
  • 30 seconds Pull-ups 
  • 30 seconds Burpees 
  • 30 seconds Push-ups
  • 1 min Planks

Do as many repetitions of exercises as you possibly can in 30 seconds. One complete cycle can burn around 50-100 calories. To reach the 300 goals, repeat the plan 3 to 4 times. 

2. The Five-minute HIIT Plan

Bodyweight Squat
Photo: Youtube@Mind Body Soul

The exercises in the five-minute plan are:

  • 1 min Bodyweight squat
  • 1 min Bodyweight lunges
  • 1 min Burpees 
  • 1 min Push-ups
  • 1 min Jumping jacks

Complete the cycle without taking any breaks. With proper execution, you can do 25 reparations for each exercise. Five minutes exercises can burn around 100 calories. Just extend it to 24 to 25 minutes to complete your 300 calories. Give a three-minute break between each cycle.

3. The Seven-minute HIIT Plan

Wall sits
Photo: Youtube@Criticalbench

The seven-minute workout consists of:

  • 30 seconds Jumping jacks
  • 30 seconds Wall sits
  • 30 seconds Push-ups
  • 30 seconds of Abdominal crunch
  • 30 seconds Step up onto the chair
  • 30 seconds Bodyweight squat
  • 30 seconds Triceps dips on chair
  • 1 minute Plank
  • 30 seconds High knee jog in place
  • 20 seconds Bodyweight lunges
  • 20 seconds Push-ups with rotation
  • 30 seconds Side plank

One complete cycle is capable of burning 150 calories. So simply take one 3-minute break after the first cycle and start the second to reach your goal.

4. The Fifteen-minute HIIT Plan 

Thruster rotations
Photo: Youtube@Alex Crockford

The fifteen-minute workout consists of:

  • 40 seconds Thruster rotations
  • 40 seconds Dumbbell burpees
  • 40 seconds Push-up plus side plank with dumbbells on hands
  • 40 seconds of the combination of 4x mountain climbers plus renegade row on both sides
  • 40 seconds High knees with dumbbells on hands

Involving weights like dumbbells adds resistance training in this HIIT workout. It will help build muscles and shape your body though it is going to be really tough for most of us. You may choose the weight from 1 kilogram at the very beginning. Then, take a heavier dumbbell if you want. Each round of exercise takes 5 minutes, and you need to go ahead with three rounds non-stop. Make sure you warm up before starting this training!


HIIT is the best way for workout enthusiasts to achieve their calorie target without spending much time. If you are also looking to burn out some calories without hassle, select any of these plans and get exercising!


Related: 7 Reasons To Do Partner Workouts

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