Calorie-Burning Workouts You Can Do In 30 Minutes

Calorie-Burning Workouts You Can Do In 30 Minutes

There are a lot of benefits to improving your fitness. If your goal is to lose weight, you can definitely burn calories with exercise. The following 30-minute cardio workouts have been proven to be very efficient and effective in burning calories fast.

1. Interval Running Workout

Jogging at a pace of 7 miles per hour burns about 700 calories in an hour. With interval running you burn even more.

If you don’t like the treadmill, you can still do this workout outside. You can go for a “comfortable run” for the 3-minute intervals and “fast/sprint” for 2 minutes. Repeat for 30 minutes.

2. Stair-Climber Challenge

Get great results with a stair-stepping workout by adding dumbbells. By adding weight you’ll work more muscles simultaneously and boost calorie burn.

Use a set of 3- to 8-pound dumbbells depending on your current fitness level. Carry the dumbbells as if you’re carrying grocery bags, which means one in each hand with arms down by sides. Do this for 30 minutes.

3. Interval Cycling Ride

If you’re always spinning on your stationary bike and not seeing results, you need to kick things up a notch with an interval ride for 30 minutes.

4. Plyometric Rep Challenge

Plyometric exercises burn a ton of calories and build muscle. You can do this killer cardio workout at home, at the gym or outside.

Here’s a sample workout:

  • Bodyweight Squats: Stand with both feet flat on the floor and hip distance apart. Bend your knees and push your hips back and lower into a squat. Press back up to return to standing.
  • High Knees: Bring your knees up as high as you can, as you run in place.
  • Push-Ups: Start in a plank position with hands in line with shoulders. Keep your core engaged and squeeze glutes as you lower body. Hold this position, and then push back to plank position.
  • Butt Kicks: Stand straight and both feet hip-distance apart. Kick your heels towards your glutes. Maintain a quick pace until you’ve done 50 to 75 reps.
  • Alternating Lunges: Stand straight with both feet hip-distance apart. Step forward with left foot, bending both knees that your left knee is over your ankle, and your right heel is lifted. Return to starting position and repeat with the other leg.

5. Sprints to Strength Circuit

You’ll need to incorporate 250m sprints in between bodyweight exercises to not only burn calories but also strengthen your entire body. You can also go for fast spin instead of running.

You can try the following:

  • Cross chops: With your arms extended, hold a dumbbell or weighted ball with both hands in front of your chest. Bend both knees and turn to the left as you lower your weight or ball toward your left shin. Straighten legs, raise the weight or ball overhead, and turn to the right.
  • Falling pushups: Start from a kneeling position, as you lower your body into a pushup. Hold for a moment and return to starting position.
  • Floor jacks: Lie on the floor with your face down. Extend legs and arms into an ‘X’ shape and then do ‘jumping jacks.”

Try Plyometrics here:

Plyometric exercises – 23 Plyo Variations

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