How To

Easy and Effective Ways to Burn 300 Calories a Day Weight Loss Strategies

Written by

Rate this post

Are you looking for a goal for weight loss? Your search stops here because we got you the best way to burn calories and lose weight. You can burn 300 calories a day and you don’t need to worry about if you can burn 300 calories because the goal is quite attainable and you can lose calories without any stress. Calorie burning is a very effective and easy way for overweight and obese people. One of the simple workouts is burning 300 calories a day as it prevents you from heart disease and keeps you fit and healthy. 

Must Read: Peloton Calories Burned

You need to burn calories because it keeps you fit and makes your lifestyle healthy. You can burn 300 calories by performing different workouts like skipping, dance workouts, stretching, and cardio workouts. Calorie burning is very important because it boosts your health rate and controls yours improves your blood sugar level which helps to improve your health rate. It also helps you to improve your weight by burning 300 calories and you lose weight up to 1 pound every 12 days.

But calorie burn will depend upon the weight, height, and sex of the person. Another important thing is that it builds your strength and reduces your fat with an increase in muscle mass. So, you need to burn calories so that your lifestyle can remain fit and healthy. 

If you are thinking that you can burn 300 calories a day or not, will it be possible for you to burn 300 calories? Let me tell you, burning 300 calories per day is an attainable goal no matter what you are fitness level or body type is. Here’s why! 

  • 300 calories is an achievable goal as it does not require many physical activities. You can start with walking, cardio to strength training, swimming or just climbing stairs instead of using the elevator. By performing all these activities you can raise your heart rate and increase your metabolism to work faster. 
  • If you have a busy schedule and can’t go to the gym or perform physical activity. You can just burn these calories by walking or running during the regular schedule. 
  • If you burn more calories than your body fat percentage then you can remain in perfect shape and achieve your fitness level. 

So, the goal is achievable and it doesn’t matter what is your fitness level or body shape. You need not perform extensive workouts or go to an expensive gym. All you need is to add some brisk workouts to your daily routine. To burn these number of calories you need to plan a proper schedule so that you can hit your target. Here are some tips and strategies that will help you to reach the target:

Walk or run: You practice walking or running exercises to burn calories for at least 30 minutes at a moderate density so that you can energy your heart rate. 

Perform high-intensity interval training: You can perform high-intensity interval training. You can burn more calories by performing HIIT workouts. 

Increase your eating pace: You must eat slowly so that it reduces your calorie intake. Also when you eat slowly it fills your stomach fast. 

Avoid sugary drinks: Drinking a lot of sugary drinks can increase your calorie intake. So, you need to avoid sugary drinks to burn more calories.

Here are a few tips and strategies that will help you to burn calories at a faster pace. You just need to take these small changes and you’ll be surely able to reach your target. Let’s get ahead and learn more about how you can burn 300 calories per day. 

Understanding Calories

Before you start burning calories you need to understand what are calories. A calorie is the basic unit of energy that you get from drinks and food that you consume regularly. Then the energy you consumed is used by your body to perform physical activity. Calories are everywhere and in everything you eat. You can check the number of calories you are going to consume on the back of the products.

Must Read: How to Burn 1000 Calories in 30 Minutes

Calories are an essential part of your body as they help you to get energy. And different people need a different amount of calories regularly depending on their sex, size, age, and physical activity. 

Calories are directly related to energy. Your body needs energy so that you can perform daily activities. When you eat food your brain metabolism consumes 20% of the energy so that it performs all the functions like digestion, blood circulation, and breathing. The amount of calories you are consuming is required by your body to perform your daily task.

Not only this our body needs the energy to maintain proper shape and posture of the body. Calorie works as fuel to our body that helps us to think, move, breathe, and maintain a proper body posture. 

Your body uses calories to perform different functions like blood circulation, breathing, digestion, maintaining proper posture, and moving around. If you will not consume enough calories your body won’t be able to get energy and it will become difficult for you to survive. Calories are an important part of your body as it provides energy to your body.

You need to consume several calories so that you can use them while you perform workouts. You need to maintain a proper balance between the workout and the number of calories you are burning. For men 2500 calories are important and for women 2000 calories each day. If you won’t consume these number of calories your body will become weak and you won’t be able to perform your daily task.

Your body needs to maintain calorie intake. Your body needs to properly check whether you are consuming low calories or high calories. The more calories you will consume the more impact on your weight. But you require different calories each day and the calories you are consuming if affected by your height, weight, sex, and age. Calorie intake is responsible for weight loss and weight gain.

The extra calories consumed by your body are stored in the form of fats in your body. They can become the main reason for your obesity. So, you need to take that you consume enough calories that can make your lifestyle healthy. To prevent chronic disease and a healthy weight you need to maintain a proper balance of calorie intake. 

There are different types of calories. Calories can help you make better food decisions. Three main types of calories make up the majority of our diet: protein, carbohydrates, and fats.

  • Proteins: Proteins are very important for your body as they are necessary for maintaining the muscles and building them properly. Proteins are made up of amino acids that help your body to get a high amount of lean proteins which help them to maintain muscle mass and improve your overall health.
  • Carbohydrates: Carbohydrates are the main source of energy. You must consume food products like fruits, grains, and dairy products. They help to maintain a balance of carbohydrates and also maintain blood sugar levels in your body.
  • Fats: Fats are the energy source for your body but if you eat them in excess, they can lead to weight gain and other health issues. So you need to consume fats in proper proportions so that it does not affect your weight. You can have products like nuts, fish, and oil as they are rich in good fats and they help to lower the risk of health issues.

Along with it, you need to maintain your calorie intake. Monitoring your calorie intake is very simple as you just need to write all the things you ate. It is very important because many people don’t consume exactly 2000 calories per day. If you won’t consume the required amount of calories your body won’t be able to get enough nutrition.

Tracking your calorie intake can provide you with benefits like can identify your eating pattern and that will help you decide on your diet plan. It is a great way to bring changes to your routine. You can easily track the calories by using phone apps as they are easy to track the calories. 

If you are taking more amount of calories you can decrease your intake by having low-calorie products and avoiding oil, vegetable sauces, and eating whole grains. You can eat on the food portion sizes as they that be great to lower your calorie intake. Here are different ways how you can decrease portion size: 

  • You can use Dinnerware
  • You must include vegetables, protein, high-fat food, and complex carbs
  • You can half the portion you have regularly
  • Start all your meals with one glass of water but you must drink if before 30 minutes you have your meal
  • Eat slowly
  • Prevent yourself from overeating
  • Try to eat more dairy products

By following all these things you can easily have your meal in small portions.

Burn 300 Calories a Day
Burn 300 Calories a Day

Strategy 1: Cardiovascular Exercise

The best to burn 300 calories a day is the cardiovascular exercises. First, you start with cardiovascular exercises you need to understand what is cardio. Cardio is can be both walking or running on a treadmill. But when it comes to cardiovascular exercise it is also known as aerobic exercise. Cardio exercises include a large group of muscles in your legs and your upper body. It helps to control breathing and increase the heart rate which helps you to perform aerobic exercise for a long amount of time.

Cardiovascular exercise includes cycling, jogging, and walking, and it also includes machines like treadmills, bikes, stair climbers, and ellipticals to lose weight. There are various factors like your diet, weight, activity, and age that help to lose weight while you perform cardio. 

Cardio helps to burn most of the calories if you spend time performing physical activity. Cardio burns 140-295 calories if you perform them for 30 minutes. You can easily reach your target if you include cardio workouts in your daily routine.

Though many factors affect your cardio workout like your age, gender, weight, daily activity, and intensity of the workout. Different exercises can burn half the amount of calories if you perform them for 30-45 minutes. If you include all these exercises you easily reach your goal. Here are different types of cardio exercises that you can perform to maximize your results: 

  • Low-intensity cardio: No need to perform high-intensity workouts if you are trying to lose weight especially if you are a beginner. You can perform low-intensity workouts as they will help you to burn high amounts of calories. Low-intensity workouts like:
    • Swimming: 255 calories
    • Dancing: 165 calories
    • Walking: 165 calories
    • Cycling: 295 calories
    • Running: 255 calories
  • Jump Rope: Another exercise you can include is jumping rope as it improves your coordination and cognitive function. It can help you to burn approx 1000 calories if you perform long workout sessions. You can add different variations like both leg jump, and single leg. You can start by:
    • Warm up with 10 jumps
    • Start jumping for 1 ½ minutes 
    • Rest for 30 seconds
    • Then repeat
  • Burpees: Another great workout is burpees as they include jumps, pushups, and squats. It is an effective exercise to burn fat and also helps to work on muscle groups like the core, legs, and chest. You perform by:
    • 10 reps for 30 seconds and rest for 30 seconds
    • Then repeat again
  • High-intensity Interval Training: HIIT is the best workout to burn calories as it involves increasing your heart rate. HIIT includes butt kicks, jumping lunges, and a treadmill. You can burn more calories by HIIT workout. 

When it comes to cardio exercises, the three main factors are duration, intensity, and frequency as they help you to determine how many calories you are working. They are equally important when you are performing cardio exercises. The number of calories depends upon these factors.

  • Intensity: When we talk about intensity, the harder and faster your effort is, the more calories you will be able to one. When you are performing cardiovascular exercises, the intensity must be high, so that you can perform running, cycling, swimming, and other exercises as they require more energy to burn more calories as compared to low-intensity workouts.
  • Duration: The next thing is the duration of your workout. When it comes to the duration, you need to perform the exercises for a longer period. The high-intensity workout requires short duration as they can burn more calories, while lower-intensity exercises need to be performed for a longer duration. 
  • Frequency: Next is the frequency of the workout. The more time you perform a workout, the more calories you can burn. So you need to make a proper schedule of your exercise routine so that you can burn calories.

Now the question is how you can include cardiovascular exercise in your daily routine. Here are some tips to include these exercises in your schedule: 

  • You can hit the gym in the morning so that it doesn’t affect your schedule. If your workout for 30–45 minutes you can easily perform the workout. 
  • Another thing is you can use your breaks wisely by taking a walk after having lunch. It can be the best way to burn calories. You can even include stair climbing instead of an elevator. 
  • You can include them as a family affair by performing these workouts in yours in your daily routine so that you can stay healthy. You can walk around the neighborhood after dinner or you can play different games on the weekends that can boost your cardio activity. You can encourage your family members as well so that they can take out time to engage with you.
  • You can take the help of your trainer who can advise you on how to incorporate these exercises into your daily routine and take out time to perform all these workouts.

Strategy 2: Strength Training

Strength training is a very important part of a fitness program. You can lose weight or burn calories by performing strength, training exercises. Strength training exercises help to burn more calories and it is a key component for fitness and maintaining your overall health. It works on your lean muscles so that they can help you to lose weight over time, and also works on the fat percentage. It helps you to develop strong bones and enhance your quality of life and strengthen your muscles and prevent you from chronic conditions and sharpens your thinking skills as well.

Strength training can help you to burn calories during and post-workout, both because it helps you to perform the vigorous activity by pushing it to your limits, and it requires more energy for that. That is why strength training can help you to burn more calories and help you to reach weight loss. When you perform strength training number of calories are burned as it creates a situation. Excess post-exercise oxygen consumption helps your body to burn calories after you perform the workout

Many different types of strength training exercises can help you to reach the fitness code. You can adopt these exercises into your daily routines, and you can choose different types of strength training exercises that you are comfortable performing.

  • Body weight exercises are great for strength training, as they do not require any special equipment. You can perform this exercise at your home very easily and can burn up to 200 calories per session.
  • Then you can perform weight lifting activities as it including barbells, dumbbells, and other objects that help you to target different muscle groups. If you practice weight lifting exercises, they can burn up to 400 calories per session.
  • Another is high-intensity interval training as it involves short intervals and you can burn more calories because of high intensity. So if you want to burn a maximum number of calories, you can perform HIIT workouts, and they can burn up to 600 calories per session.

Strength training helps you to burn more calories if you take proper consideration of weight, repetition, and sets. 

  • The amount of weight you are lifting during the strength training is the major factor. The higher weight you are lifting the more calories you are burning. So if you want to maximize your calorie bone, you must choose a high amount of weight to burn more calories.
  • The next thing is repetition. Repetition is an important factor when you burn calories. The more repetitions you perform, it leads to more calories are burnt. So if you increase your reps, you can burn more calories in a short time.
  • Another important factor is sets. It refers to how many times you are doing a repetition of an exercise. More sets result in the burning of more calories. So you can perform 8 to 12 sets so that you can burn 300 calories a day.

You can incorporate strength training exercises in your daily routine so that you can shed some extra pounds and can get fit. Strength training exercises can easily fit into your daily routine and can provide you with health benefits and physical fitness.

  • Start small: You can start your workout with small frequencies. If you start with the basic exercises, you can burn calories in just a few minutes. So you must stick to the simple exercises for your daily routine.
  • Use environment: You can take advantage of the environment by performing certain resistant workouts like you can use books, milk, or a full bottle to perform squats or biceps.
  • Break it up: You can break your workout and perform them in two or three sets throughout the day so that you can stay focused on your working schedule and also and also perform the exercises

By following these tips, you’ll find it easier to incorporate strength training into your daily routine. 

Strategy 3: High-Intensity Interval Training (HIIT)

High-intensity interval training includes short durations of exercises that help you to burn more calories. If you perform a HIIT workout for 10 to 30 minutes, you can burn more than 300 calories during the day. You can perform different workouts for HIIT, like jumping rope, biking, sprinting, or bodyweight exercises. You can include reputations of these exercises of four to six reps in one workout that will help you to burn more galleries. HIIT provides you with benefits and prevents you from having health problems. 

So, HIIT burns calories in a short period as it includes high-intensity workouts. Performing HIIT workouts, can elevate your metabolic rate and helps you to work faster. By performing HIIT, you can burn more than 500 calories in just 30 minutes. So HIIT is a great workout where you can bond more calories in a short period. Here are different exercises you can perform: 

  • Burpees: Burpees is a HIIT workout, and it is known for intense workout activity. This type of workout consists of 30 seconds in 10 exercises, followed by rest. You can perform it with or without weights and for at least 10 to 20 minutes.
  • Sprints: Springs is another type that requires cycling or running for a set period. If you perform this workout for five to 30 minutes, you can burn more than 300 calories.
  • Tabata: It is another type of exercise that includes running, jumping, and squats, and it is an extremely intense exercise where you can work out for 10 to 15 minutes and burn more than 300 to 400 calories.

When we talk about the intensity and duration of the HIIT workout, you can be assured that they work hand in hand. HIIT enables you to perform the workouts for a shorter duration with high density so that you can burn more calories in short. If you perform a workout for 15 minutes or 30 minutes, you can burn more calories as they require high intensity. 

Here are some tips for you to incorporate HIIT into your daily routine:

  • Start small: Whenever you are performing HIIT workouts, you must start with small sets. If you begin it with a small workout, you can gradually add each day and increase your fitness level.
  • Use a burst of exercise: If you don’t have time for a full HIIT session, incorporate bursts of exercises like jump squats or burpees into your routine.
  • Mix it up: Incorporating HIIT into your daily routine doesn’t necessarily mean doing the same exercises every day. You can mix it up with different types of exercises like sprints, jumping rope, and plyometrics.

Strategy 4: Incorporating Active Lifestyle Changes

Today’s busy lifestyle can make it seem impossible to find time to exercise, but it’s important to find ways to keep your body moving. Engaging in daily physical activities can be a great way to improve physical fitness and burn calories. Whether it’s walking, running, cycling, or just playing a game of tag with the kids, every activity burns calories. All of these activities can help you to increase your heart rate, helping you to stay healthy and fit. Most of us know that exercise is a key component of living a healthy lifestyle. But even if we have the best intentions, it’s not always easy to get the amount of exercise our bodies need regularly. 

Here are different activities you can perform during the daily task: 

  • Taking the stairs can burn 3 times more calories than taking an elevator, depending on how many flights you climb. Even better, climbing the stairs helps to tone and strengthen the muscles in the legs and glutes.
  • Walking is a low-impact aerobic activity that can help burn calories and reduce stress. Walking just 30 minutes a day can help you lose weight while improving your cardiovascular health. You can burn 300 calories a day if you walk for 30-45 minutes. 
  •  Instead of watching TV or movies for hours, opt for activities that involve movement. Take a hike, swim, ride a bike, go for a run – anything that gets your body moving.

When you are performing daily activities you need to care about the frequency and the duration. Daily activities have the potential to burn a wide variety of calories depending on the activity, the duration, and the intensity of the exercise. A 30-minute session of moderate cardio or strength training can burn between 200 to 400 calories – depending on your current weight and activity level. Cardio activities (e.g. walking, jogging, swimming) tend to burn a higher amount of calories. The frequency of your workouts can also influence the total number of calories you end up burning. Working out several times throughout the week can burn significantly more calories than exercising only once or twice.  

Here are some tips on how to incorporate these activities into your day:

  • Take the stairs: Take the stairs instead of the elevator as it helps you to increase your heart rate and burn calories. Climbing stairs forces your muscles to work harder than they normally do.
  • Ride your bike: If your workplace is near you can consider riding a bike to work. Biking is a great form of cardiovascular exercise that can get your heart rate up and help you burn calories.
  • Do chores: Household chores like vacuuming, mowing the lawn, or washing the car can help you burn calories. 
  • Take a walk: Take a brisk walk around the block for an easy way to burn calories. Not only can it help you burn a few extra calories each day.

By incorporating these activities into your daily routine, you can get your heart rate up, burn a few extra calories, and keep your body moving throughout the day.

People Also Ask (FAQ)

Question 1. How many calories should I aim to burn each day?

Answer: If you’re planning to burn calories you can start by burning 500-1000 calories a day along with the diet plan so that your body can adapt to all the changes. Always start with small steps and then you can increase them with time.

Question 2. Can I burn 300 calories in one workout?

Answer: You can easily burn 300 calories in one workout. if you perform HIIT workouts, running, cycling, swimming, and walking as they will help you burn more calories if you perform them for 30-45 minutes.

Question 3. What is the best type of exercise for burning calories?

Answer: You choose HIIT workouts for burning calories as they help you to perform workouts for short periods and with high intensity that helps you to burn calories. HIIT is considered the best workout when you have a busy schedule.

Question 4. How can I make sure I am burning 300 calories a day?

Answer: First, you need to follow a proper diet and then you can perform a workout like running, walking, cycling, swimming, HIIT, and strength training. If you perform these workouts for 30-45 minutes you can surely burn 300 calories a day.


Now you have complete information about how to burn 300 calories a day. Set your goal and start your workout plan. When you set the goal make sure you are implementing it properly in your schedule so that you can perform the workout. You need to adjust your workout in such a way that it doesn’t disturb your busy schedule. You just need to improve your daily routine and you can easily reach your target Burning 300 calories a day is simple as you need to talk about physical activity and your diet. 

You can follow these tips and strategies:

  • Perform HIIT workouts if you have a busy schedule because they burn more calories in a short period.
  • You can perform physical activities like walking or running in your daily routine. 
  • You can include swimming, cycling, and many other exercises that are simple and can be easily added to your working schedule.
  • Avoid eating food that is high in fats. You must avoid sugary drinks because they can increase your calorie intake.
  • You need to stay on a balanced diet along with physical activity.

When you start performing your exercises you need to remember that you need to maintain consistency. Exercising only on the weekend or skipping the workout if you are very tired or have a busy schedule won’t help you here. If you find it difficult to burn 300 calories a day you can plan your workout by bringing small changes to your body and adopting them. Once your body is ready you can add more workout sessions. But once you start don’t break consistency as it can lead to an increase in your calorie intake. 

Now, get ready to introduce workout sessions to your schedule and you can achieve your target. You need to worry about it, just bring out the necessary changes in your lifestyle and you can remain fit. Follow a balanced diet and workout during the day and you can surely burn 300 calories a day. You can plan the changes you need to bring and stay motivated and you can achieve your goal.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

Follow Him On


Leave a Comment