How To Burn 300 Calories: 29 Different Ways

A cardio workout or some strength training exercises are great for burning calories at the gym, but what if you don’t have time for the gym?

We know consistency can be challenging, causing people to skip days, feel guilty, and deprioritize their health. But the gym isn’t the only place you can get in shape!

Losing weight comes down to changing how you eat and move, which means you can still burn calories and lose weight without ever stepping foot into a studio.

Today, we’re providing tips on some of our favorite exercises, activities, and hobbies you can do if your goal is to burn 300 calories a day and start feeling good about your fitness.

What Is the Quickest Way To Burn Calories?

The fastest way to burn calories is by moving your body and increasing your heart rate.

There are dozens of well-known methods, but some of the best calorie-burning exercises are a version of high-intensity interval training, such as Tabata, EMOM (Every Minute on the Minute), or AMRAP (As Many Rounds As Possible).

As always, be sure to consult with your physician before starting any diet or exercise routine to ensure it is right for you.

29 Tips To Help You Burn 300 Calories

If high intensity isn’t your thing, here are 29 other ways to burn calories at home and around the house. We’re breaking down everyday activities that can help you burn 300 calories.

(Note: The data below was calculated for a person weighing 150 pounds. Check out MyFitnessPal’s exercise calculator to get personalized results. 300 calories is an approximation based on a variety of factors and may vary from person to person. )

Everyday endeavors that require physical activity

1. Vacuuming and mopping are calorie-burning workouts with the added benefit of leaving your home clean—and burning up or close to 300 calories—in 1 hour and 46 minutes.
2. You can also spend 88 minutes outside washing your car. You not only get a workout, but you leave your ride sparkling, too.
3. Helping a friend move for just 45 minutes increases your heart rate, works most muscle groups, and helps someone in need.
4. There isn’t a garage in the country that doesn’t need the occasional cleaning and organizing. Declutter and make new space, plus burn calories in 89 minutes.

Aerobic Exercise Routines and Workouts

5. If you’re into running, a 5-mph pace for 34 minutes is enough to burn 300 calories.
6. Who doesn’t like hula hooping? Do this fun activity for 45 minutes, and that’s all it takes!
7. For a more rigorous exercise that takes half the time, try jumping rope for 27 minutes.
8. Spinning is a more traditional aerobic exercise that can burn 300 calories in 38 minutes.
9. Virtual HIIT classes have lower exercise intensity and are perfect for doing at home. A 49-minute session will hit your calorie targets.
10. Pushups, squats, and sit-ups are examples of typical calisthenic exercises you can do for 34 minutes.
11. If you have a rowing machine, you can work your muscles and torch calories in just 38 minutes of exercise.
12. Try running the stairs for 18 minutes to get a high-octane workout for even faster results.
13. Bouncing on a trampoline for half an hour will do it, but let’s face it, is 30 minutes enough bounce time?
14. Hit the heavy bag for 45 minutes for a combination of cardio and upper-body workout. Split the time into two exercise sessions to make it easier on your hands.
15. Walking on an inclined treadmill for 45 minutes at 3.5 miles per hour is a nice moderate pace that allows you to multi-task, such as reading a book or listening to a podcast.
16. If the equipment’s there, 90 minutes of strength training is a surefire way to build muscle and burn calories.

Calorie Burner Hobbies and Sports

17. If you don’t mind getting your hands dirty, 67 minutes of gardening is the perfect time to exercise, tend to your yard, and plant some organic veggies.
18. Just an hour of golf is great for socializing and relaxing while helping you shed calories.
19. A 25-minute rock climbing workout will tone your upper and lower body while burning fat.
20. Rollerblading strengthens your leg muscles while keeping your heart rate up. Do it for 23 minutes while exploring your neighborhood.
21. A 38-minute nature hike is a meditative cardiovascular workout that will leave you feeling rejuvenated.
22. A casual soccer game for just 38 minutes will get your heart going. You may even get an extra oomph if you score!
23. On the court, pickup basketball has the same effect in 34 minutes.
24. Virtual Bikram yoga classes are easy to find, and they’re a complete workout you can do from your living room in 34 minutes.
25. Not all biking has to be competitive. Hop on your wheels and take a leisurely bike ride for just over an hour that will hardly feel like a workout.
26. Sports are always a favorite for a quick calorie burn, and 38 minutes of tennis is enough.
27. If there’s a pool around, 45 minutes of swimming will be easy on your joints and great to kick off that summer tan.
28. Dance like no one’s watching and burn 300 calories. An hour will suffice, but can you get all your moves out in that time?
29. For a change of pace and bonus upper-body workout, try bowling for 90 minutes.

FAQs

How many pounds are 300 calories?

A pound of body weight is about 3,500 calories, which makes 300 calories equal to 0.086 lbs. That means if you do a 300-calorie-burning workout 12 days in a row, you’ll theoretically have burnt off a pound.

Is a 300-calorie workout good?

Yes! Although age, fitness level, and personal goals factor into what constitutes a “good” workout for each person, burning 300 calories is generally considered good.

How can I burn calories fast at home?

An easy way to burn calories quickly at home is by doing chores, hobbies, and activities that increase your heart rate. Premium MyFitnessPal members can also find mix and match different no-equipment workouts available in the app.

What is the quickest way to burn calories?

The fastest way to burn calories is through high-intensity interval training, which combines short bursts of intense exercise with brief rest intervals. This Tabata protocol is an excellent example of a quick, calorie-burning 20-minute workout. And we have even more available to Premium members in the MyFitnessPal app.

Get Your Heart Rate up and Start Burning Those Extra Calories

Burning calories at home has never been easier.

By being conscious of how you move and doing activities that get your heart rate up, you can shed extra pounds and feel better without even needing a gym.

MyFitnessPal takes the mystery out of weight loss by letting you track the exact number of calories you eat and burn to keep you on target. Create a free account and join the millions of others who have chosen to make movement and fitness their priority.