How to Burn 300 calories in 30 minutes

Weight loss is a simple formula – lose 3500 calories and you will lose a pound. It is up to you if you want to cut the amount of calories you eat [burn calories] or increase the amount and intensity of your workout, or ideally both.

To watch the amount of calories you eat and where you can cut, start a food journal and write down every single bite or sip you take, including snacks and water.
After a week or two you will be able to see where you over indulge and this will tell you what to cut or cut down – if unclear, consult a nutritionist; your food journal will be the best way to look at the calories going in.

As to burning the calories, variety is key – include cardio, strength and flexibility exercises in your routine, and do a workout at least 5 days a week. A workout does not have to be long or continuous – you can fit 10 minutes here and there throughout the day for a 30-40 minute total.

Today we examine the 30 minute cardio workout that can help you burn 300 calories (note, an average for a 150-pound woman). All you need is a treadmill – set at various speed intervals – from brisk walk to a steady run; we will be alternating the two. Set the incline at 1.5 or 2.0.

You can follow this plan in two ways – work out with set times or work out with set tunes. To some, alternating the workout with your music may be a more natural and easier way to do cardio. To others, set times help keep the workout simple. Note, the tunes are simply our ideas for your play list; you can replace one or any of them.

Sample workout

STEP	SPEED	TIME OR	TUNE (SUGGESTED PLAY LIST)
Warm up walk	3.0	5:00	Things have changed. Bob Dylan. (5:09)
Jog	4.5	4:00	My Love. Justin Timberlake. (4:36)
Brisk walk	3.5	4:00	Say it Right. Nelly Furtado. (3:43)
Jog	4.5	4:00	Hips don’t lie. Shakira. (3:38)
Brisk walk	3.5	3:00	Dance Tonight. Paul McCartney. (2:55)
Fast jog	5.0	4:00	Sexy Back. Justin Timberlake. (4:03)
Fast jog, more effort	5.0	3:00	Music. Madonna. (3:45)
Cool down	3.0-2.0	3:00	Stand by me. Mickey Gilley. (3:38)

Make sure you stretch before and definitely after your workout.

Suggested strength exercises to complement your cardio workout – alternate these after each set:

Walking Lunges – 3 sets of 20 reps. Walk lunging forward with one knee, alternate.
Pushups – 3 sets of 20 reps. To increase intensity, put a weight around your ankle.