300-Calorie Workouts to Support Weight Loss and Maintenance

In this article:

• Research shows people who lose weight are more likely to keep it off successfully if they get in at least 300 minutes per week of moderate to vigorous intensity physical activity.
• Explore examples of aerobic and interval training workouts that can burn 300 calories. How many calories you burn may vary depending on intensity, time, and body weight.
• Lark can help you manage weight with or without GLP-1s as you log food, get tips for eating healthier, and make small changes that can turn into healthy habits.

Everyone’s weight control journey is unique, but there are some common threads for most people. For example, if you’ve lost some weight and you’re trying to prevent weight regain, you might want to take a look at your physical activity levels. General recommendations for American adults are to get at least 150 minutes per week of moderate to high-intensity activity. The Physical Activity Guidelines for Americans suggest getting at least 300 minutes per week of moderate to vigorous intensity physical activity to maximize health gains and improve your chances of preventing regain after weight loss.

Moderate and Vigorous Intensity Activities

Moderate to vigorous intensity physical activity can improve cardiovascular fitness. Physical health benefits can include lower blood pressure and blood sugar, decreased risk for heart disease and type 2 diabetes, lower risk for Alzheimer’s disease and dementia, and higher “good” HDL cholesterol. Moderate to vigorous intensity physical activity can also have mental health benefits like improved mood, reduced stress, and improved cognitive function.

Moderate Intensity Physical Activity

By definition, moderate-intensity physical activity is 3-6 metabolic equivalents, or METS. That means you’re working 3-6 times as hard as you are when you’re at rest, or 1 MET. While doing this activity, you can talk but not sing, according to the Centers for Disease Control and Prevention (CDC).

Here are some examples of moderate-intensity physical activity.

• Brisk walking, or more than 3 miles per hour
• Hiking
• Bicycling 5-9 miles per hour
• Water aerobics
• Aerobic dancing
• Using a punching bag for boxing
• Doubles tennis, shooting basketball hoops, softball, volleyball
• Treading water
• Shoveling dirt or snow Click here for more examples.

Vigorous Intensity Physical Activity

Vigorous intensity physical activity is more than 6 METS. During vigorous-intensity physical activity, you cannot say more than a few words without needing to take a breath.

Here are some examples of vigorous-intensity physical activity.

• Race walking, jogging, or running at least 5 miles per hour
• Bicycling at least 10 miles per hour
• Jumping rope
• Lap swimming, water polo, water jogging
• Using a rowing machine, elliptical machine, or stair climber at a hard intensity
• Singles tennis, basketball game, Click here for more examples.

Workouts That Burn at Least 300 Calories

Here are examples of workouts that can burn at least 300 calories. These workouts are great for someone who’s experienced with exercise and is looking to maintain body weight.

You can shorten these workouts or lower the intensity if you have less time or are less experienced. You’ll burn fewer calories, but it can still be a great workout.

You can also lengthen these workouts or increase the intensity if you want to burn more calories and you’re in shape to safely do so.

The calorie burn estimate of 300 calories for the following workouts is based on someone who weighs about 180 pounds. Your calorie burn will be lower if you weigh less, go for less time, or have a lower intensity. You can burn more calories by increasing the duration of your activity and the intensity of your workout.

Be sure to get your healthcare provider’s go-ahead before starting or changing your exercise routine. Always include a warm-up and cool-down for safety and to reduce injury risk.

Aerobic Workouts That Can Burn at Least 300 Calories

Aerobic workouts keep your heart rate and breathing rate higher for the duration of the workout. They can burn a lot of calories and improve fitness and health.

Here are examples of high-impact aerobic workouts.

• Jogging: Jogging at a moderate pace for 30 minutes can burn approximately 300 calories. Adding an incline or speeding up can increase calorie expenditure.
• Cycling: Cycling at a moderate pace (around 12-14 miles per hour) for 30 minutes can burn approximately 300 calories. Increasing resistance or speed can increase calorie expenditure.
• Jumping rope: Jumping rope vigorously for 20-25 minutes can burn approximately 300 calories. Incorporating “double unders” can increase calorie burn.

Here are examples of low-impact aerobic workouts. They can be easier on the joints and safer for some people than high-impact workouts.

• Walking: Brisk walking at a pace of around 4 miles per hour for 60 minutes can burn approximately 300 calories. Incorporating inclines or walking on varied terrain can increase calorie expenditure.
• Elliptical training: Using an elliptical machine at a moderate intensity for 30-40 minutes can burn approximately 300 calories. Increasing resistance or speed can increase calorie expenditure.
• Cycling (Stationary): Stationary cycling or recumbent biking at a moderate pace for 45-50 minutes can burn approximately 300 calories. Increasing resistance or speed can increase calorie expenditure.
• Swimming: Swimming laps at a moderate pace for 30 minutes can burn approximately 300 calories. Different strokes and intensities affect calorie burn, with more vigorous strokes like butterfly or freestyle burning more calories.
• Rowing machine: Rowing on a machine at a moderate intensity for 30-35 minutes can burn approximately 300 calories. Increasing resistance or speed can increase calorie expenditure.

Interval Workouts That Can Burn at Least 300 Calories

Interval workouts include periods, or “intervals,” of higher-intensity activity followed by intervals of lower-intensity activity to let your heart rate and breathing come down. They can be challenging, but they can also be fun and interesting.

Here are examples of interval workouts that can burn 300 calories.

Treadmill Interval Workout

• Warm up with a 5-minute brisk walk or light jog.
• Alternate between periods of high-intensity intervals and recovery intervals.
• High-intensity intervals: Run at a challenging pace for 1 minute.
• Recovery intervals: Jog or walk at a moderate pace for 2 minutes.
• Repeat the intervals for a total of 20-30 minutes.
• Cool down with a 5-minute walk at an easy pace.

Circuit Training Workout

• Warm up with 5-10 minutes of light cardio (e.g., jogging in place, jumping jacks).
• Perform a circuit of exercises, performing each exercise for 30-60 seconds, followed by 15-30 seconds of rest.
• Repeat the circuit 3-4 times, with 1-2 minutes of rest between circuits.
• Cool down with 5-10 minutes of stretching.

Here are some examples of exercises that require only minimal equipment or no equipment

• Jump squats (beginners can substitute with body weight squats without leaving the ground)
• Push-ups (beginners can substitute with incline or wall push-ups)
• Mountain climbers (beginners can “step” rather than “run”)
• Burpees (beginners can eliminate any jumping movements and step down and back up)
• High knees (beginners can use a marching motion)
• Jumping rope (beginners can use an imaginary jump rope)
• Going up and back on a step or stair (beginners can use a lower step or flat surface)
• Jumping jacks (beginners can do half jacks with one leg at a time)
• Single or double leg ski jumps side to side (beginners can step side to side)

Spin or Cycle Interval Workout:

• Warm up with 5-10 minutes of easy cycling at a moderate pace.
• Alternate between periods of high-intensity intervals and recovery intervals.
• High-intensity intervals: Increase resistance and pedal at a fast pace for 1-2 minutes.
• Recovery intervals: Decrease resistance and pedal at a comfortable pace for 2-3 minutes.
• Repeat the intervals for a total of 30-45 minutes.
• Cool down with 5-10 minutes of easy cycling.

You can also do this workout on an elliptical machine or stair climber by varying the resistance and speed.

How Lark Can Help

Physical activity is an important part of weight loss and maintenance, and it’s important to know which workouts are best. Lark offers additional tools and support for managing weight with healthy lifestyle choices. Your Lark coach is available 24/7 for nutrition and physical activity coaching and tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications.

Click here to see if you may be eligible to join Lark today!

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