So, you want to get active, burn some calories, and lose some fat? But you don’t think it’s possible because you don’t have that much free time for exercise?
If that’s the case, read on because we’ll be going over the best way to burn calories in 30 minutes or less.
Ready? Let’s dive in.
The Best Way to Burn Calories in 30 Minutes
The best way to burn calories isn’t a specific activity but a training modality. In other words, you must follow a few fundamental rules, but you can apply them to various activities.
The modality is high-intensity interval training (HIIT), and the basic rules are:
- Perform short bursts of near-maximal effort
- Include short recovery periods between bouts of activity
For example, sprint for ten seconds, walk for a minute and repeat the sequence five to ten times. That’s one example of a time-efficient HIIT workout that burns many calories. But, as stated above, the principles can apply to many activities, so we’ll explore some options below.
What Makes High-Intensity Interval Training So Beneficial For Calorie-Burning?
How many calories you can burn during a HIIT workout will depend on several factors, including:
- How long the workout is
- How hard you push yourself
- What activity you perform
The average person can burn at least 200 calories in a HIIT session and even more if the workout lasts longer than 20 minutes. That might not seem plausible, but it all has to do with training density––the amount of work you do per unit of time.
Unlike many modalities, HIIT condenses a lot of work in a short period, resulting in a much more significant caloric expenditure per minute of exercise. Of course, you must push yourself hard for that to happen. Even a 15-minute HIIT session should leave you winded, sweaty, and tired.
Four Fantastic Activities That Work Well As a Form of HIIT
- Running
Running is the most obvious way to implement HIIT. One option is to perform 30-second intervals, where you run at 70 to 80 percent of your maximum speed, followed by minute-long recovery periods. Alternatively, you can sprint for ten seconds.
- Cycling
Cycling is a fantastic and low-impact way to push yourself to your limits, burn many calories, and improve your fitness. You can push to your limits for up to 30 seconds and cycle leisurely for a minute.
- Rowing
Using a rowing machine is another excellent tactic for implementing the HIIT principles and burning many calories in 30 minutes or less. The great thing about rowing is that it trains your entire body, leading to a more significant caloric burn.
- Jumping Rope
Jumping rope is another excellent way to burn lots of calories in just a few minutes. It takes some time to develop your jump rope skills, but you can train at great speeds and burn plenty of calories. Plus, there are tons of tricks to master, making jumping rope a versatile activity that will keep you engaged for a long time.