How to Burn 300 Calories Per Day

Burning 300 calories a day on a regular basis can improve your health, increase weight loss and tone your body. You can set aside a short specific time of the day to accomplish this or spread it out over the day. Warm up gradually by stretching and loosening your muscles before you do any of these exercise movements. Choose exercises that you like the most and change it up every few days to avoid burnout and monotony.

Things You'll Need

  • Athletic shoes with proper support
  • Proper athletic attire for the activity
  • Area to walk, run or swim
  • Activity-specific equipment, if required
  • Water or sports drink, if activity time and level require it
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Instructions

  1. Low-impact, Low-Intensity Cardiovascular Workouts

    • 1

      Participate in low-intensity activities that have low impact on your body but will steadily raise your heartbeat over a longer period of time to burn approximately 300 calories. Begin with stretching the major muscles that will be put to use in the exercise.

    • 2

      Raise your heartbeat with a light warmup activity for about 5 minutes.

    • 3

      Proceed with the activity at a moderate pace over the selected length of time.

      Examples of activities that should burn 300 calories: Walk at a medium pace for 1 hour; use an elliptical trainer at a medium pace for 40 minutes, ride a stationary bike indoors or a bike outdoors at a steady pace for 40 minutes, or swim for 40 minutes.

    Fast, High-Intensity Cardio Workouts

    • 4

      Participate in faster, high-intensity exercises to burn 300 calories in a shorter span of time. Begin with stretching the major muscles that will be put to use in the exercise.

    • 5

      Raise your heartbeat with a light warmup activity for about 5 minutes.

    • 6

      Run 30 to 40 minutes. For more effectiveness, sprint at selected intervals.

      Cross-country ski outside or on a simulation machine indoors for 30 minutes at a fast pace.

      Row a boat or use a rowing machine in a gym for 25 minutes.

      Or jump rope at a fast, consistent pace without stopping for 15 to 20 minutes.