Burning 300 Calories A Day: Workout Instructions, Benefits & Recommendations

The calories burned in a day vary from person to person, depending on the stamina, workout approaches, time dedicated for exercises, etc. Whatever the reason is, if burning 300 calories a day is set on your fitness goals, you may want to know how doing so can benefit your body and how to get the job done effectively.  

How To Burn 300 Calories A Day: 7 Effective Workout Options

Jumping rope

Skipping gets your legs, arms, and butts moving while also getting your heart pumping and flood flowing. You can burn 10 calories each minute, so around 35 minutes should suffice for your calorie-burning goal.

Jumping rope

You can avoid losing steam by alternating five minutes of skipping with one minute of resting. Of course, it will take you more time, but you won’t likely give up because of stretching yourself too much. 

Treadmill workout

Treadmill workout

You can run at 0% incline with a speed of 8 minutes per mile. Getting your body moving for two and a half miles will help you shed around 300 calories. 

Another idea for burning 300 calories a day on treadmill is to add intervals of high-intensity motions to add more interest to the otherwise tedious workout.

You can choose either walking or jogging and set the machine at 0% incline. Spend 3 minutes of workout at a moderate pace. Next, increase the incline by 2% every 15 seconds within one minute. 

Then, decrease the incline by 2% every 15 seconds within one minute. Do it again for 6 times, and you can drop around 320 pounds of fat.

For more treadmill workout recommendations, check out this article: How To Lose Weight On A Treadmill In A Month? Best Weight Loss Exercises

Stationary cycling

Stationary cycling is a solid cardio workout that can help you pedal away the pounds. Hop on the bike and ride for around 45 minutes at 9 mph; you can torch 350 calories per day. Raise the resistance if you want your heart to work a little faster or get the job done quicker. 

Switching to a standing position from time to time also helps speed up the process and prevent the boredom of the exercise.  

Stationary cycling


Elliptica is a lower-impact machine compared to treadmills. It is also easier on the joints while still providing the right platform for a high-intensity workout. 

Spend 6 minutes of warming yourself up by working at a steady pace. Next, alternate between raising and lowering the resistance by some increments. 

Raise the resistance every 30 seconds in one minute before reducing the resistance every 30 seconds the next minute. Go over this process 3-4 times to kick 300 calories out of your body.   


Outdoor walking or running

If getting outside gives you more motivation and enthusiasm, pick up the best running shoes and get ready for sweating. 

You should alternate between running at the pace that you’re comfortable with for 2.5 minutes and kicking to high gear for 30 seconds. It takes 10 times repeating this sequence to get 300 calories burnt. 

Outdoor walking or running

Read More: Warming up is key to a healthier, and perhaps longer run. Get your body perfectly ready for action with these Simple Warm-Up Exercises Before Running – Every Secret You Need To Know.

Stair climbing

If you live in a tall building, you can save some money on a gym membership by simply taking the stairs each day. Spend 30 minutes for this home workout to torch 300 calories or so. It is one of the best (and most extensive) cardio workouts you can do at home, which works your core muscles, upper and lower body. 

Stair climbing

Frequently Asked Questions

How many pounds is 300 calories? 

If your goal is to lose weight and you’re keeping track of the calories burned, it’s essential to know how many pounds that 300 calories equates to. Unfortunately, 300 calories is not a considerable number, and you should not expect significant poundage loss. 

One pound equals 3,500 calories, and that means burning 300 calories a day will help you drop one-tenth of a pound of fat. Depending on your diet, training, and stamina, you can lose every pound after 10-12 weeks when consistently torching 300 calories daily. 

This estimate does not take into account your daily calorie intake, however. Thus, you can speed up weight loss by pairing burning 300 calories per day with getting committed to a sensible weight-loss diet plan

Is burning 300 calories a day good?

The general rule of thumb is that a healthy adult can burn 400 to 500 calories a day, 5 days a week through workouts. Depending on your schedule and stamina, torching 300 calories can give you a good head start before you can rev up and raise your fitness goal if you wish.

What happens if you burn 300 calories a day?

Aside from losing weight, this slight calorie reduction does wonders for your health. The reduced-fat means that you have a lower risk of diabetes and cardiovascular diseases. 

Exercises, overall, help to build your strength and tone your muscle mass. Even better, if your regime involves a cardio workout, losing this inconsiderable number of calories still significantly contributes to better heart health. 

The Bottom Line

Burning 300 calories a day might not make a big difference to your weight loss. However, with consistency and a complementary diet, you can sustainably and healthily lose your weight

You can do several cardio activities for no more than 45 minutes to get rid of 300 calories. In addition, we recommend incorporating intervals of high-intensity bursts into your workout to spice things up and keep yourself motivated.   


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