If you're trying to lose weight, maintain a certain number on the scale or want to exercise to balance out the calories you consume, you might be wondering, "How much exercise to burn 300 calories?" The good news? You have several methods of physical activity to choose from, including walking, jogging, strength training, cycling and swimming.
Depending on your body weight, intensity of exercise and physical activity, you can expect to burn 300 calories in 30 to 50 minutes.
How Much Exercise Is Enough?
The exact amount of calories you burn in a specified time depends on several factors, including the choice of activity, your body weight and how hard you work out. According to the Mayo Clinic, your body size and composition determine how many calories you will burn working out and even at rest. This means, the larger you are, the more calories you will burn when exercising.
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The activity you choose to participate in also determines the number of calories you will burn. So if you're trying to maximize your calorie burn, sticking to physical activity that is intense, gets your heart rate up and keeps it up is the better choice.
Some examples of rigorous exercise include running, outdoor cycling at a higher speed, indoor cycling classes and rowing machines. To burn even more calories in a shorter period of time, you can turn those activities into high-intensity interval training (HIIT). According to an article from the American Council on Exercise, the more oxygen you consume, the more calories you burn, and HIIT increases the oxygen demands on your body.
Walking Works Wonders
Walking is a great form of exercise that is gentle on your body, appropriate for all fitness levels and if done at varying intensities, can give you a fantastic cardio workout. If you're thinking about adding this low-impact exercise to your overall fitness or weight loss routine, then understanding how to burn calories when walking is essential.
According to an article in Harvard Health Publishing, a 155-pound person can burn about 300 calories walking at a low to moderate pace of 3.5 miles per hour (mph) in one hour. Increase the speed to 4.5 mph and you can burn 300 calories in about 50 minutes.
If you weigh more or less than 155 pounds, all you have to do is adjust the number slightly in either direction. For example, if you weigh 125 pounds, it will take you closer to 80 minutes to burn 300 calories, walking at 3.5 mph, but if you weigh 185 pounds, you can expect to meet your calorie goal in less than one hour.
Read more: How Much Do You Have to Walk to Lose Weight?
Maximize Your Gym Workouts
It's no secret that hitting the gym several times a week will increase the number of calories you burn. To make the most of your workouts, knowing how much exercise burns 300 calories is the key to keeping you on track, so you can get the most done in the least amount of time.
Resistance training is an essential component of every fitness routine. The U.S. Department of Health and Human Services recommends that adults participate in resistance training at least two days each week.
In general, it will take a 155-pound person about 90 minutes to burn 300 calories lifting weights. If you jump on a cardio machine, you can expect to sweat it out anywhere from 30 minutes to one hour to get that calorie burn. Exercising at a vigorous pace on a rowing machine will tick off 316 calories in 30 minutes, and the elliptical machine will net you a burn of about 335 calories in 30 minutes.
Burning Calories Outdoors
If you're a cyclist or runner, determining how much exercise you need to do to meet your calorie goals not only keeps your sessions efficient, but it also helps you know when to eat to fuel your workout.
Cycling outdoors at 12 to 13.9 mph will burn about 300 calories in 30 minutes if you weigh 155 pounds. Hit the trails with a mountain bike, and you will burn roughly 316 calories in 30 minutes. Running at 5 mph will also burn about 300 calories in 30 minutes if you weigh 155 pounds. Increase your running pace to 6.7 mph, and you can cut your time down to 20 minutes.
Participating in daily activities, such as mowing the lawn and gardening, also burns calories. If you spend one hour planting seeds or shrubs or fire up the lawn mower for 20 to 25 minutes, you can meet your goals.
- Harvard Health Publications: "Calories Burned in 30 Minutes for People of Three Different Weights"
- The Mayo Clinic: "Exercise for Weight Loss: Calories Burned in One Hour"
- The Mayo Clinic: "Metabolism and Weight Loss: How You Burn Calories"
- The American Council on Exercise: "8 Reasons HIIT Workouts are so Effective"
- The U.S. Department of Health and Human Services: "Physical Activity Guidelines for Americans"