Any 300cal burn, indoor workout, quick effective efficient?

Kaysmile012015

I need an indoor workout that burns 300+calories, thats not too intense; I would like simple(less time the better) I am willing to increase intensity if I can burn 300calories quickly...Any free recommendations? like Youtube,apps..ect

sgt1372

Rowing.

I row a min of 5km/day on my Concept2 rower at a moderate rate of about 600-650cals/hr which I complete in 25-28 mins, depending on how hard I want to work.

Nothing better IMO in the form of a low impact, total body exercise that you can do at home.

spiriteagle99

An hour on the exercise bike burns about 300 calories for me, going 24 or so miles. Or 30-40 minutes running on the TM.

Kaysmile012015

Awesome! sounds efficient, but I dont have a rowing machine, and at a price tag im seeing of $699-$1,500 that's out of my budget at the moment,But I'll keep it in mind..thanks for the suggestion.

DancingMoosie

How about something like this: https://youtu.be/wDbK0BXWxf0

MsCzar

Get thee a rebounder (mini-trampoline). They are MAGIC!

AnnPT77

Got stairs? Run stairs. Jump rope. Those are fairly intense (depending on how fast you take the stairs). Want something less intense? Walk (march in place, if you want to do it indoors).

Speaking generally, things that burn a lot of calories are either somewhat intense, or take a longer time. If the exercise involves moving your body through space (like running), then a large body size burns significantly more calories than a small one. So, whether 300 calories is a lot, or not, depends on what you do & how big you are. In general, a less-fit person will burn fewer calories per minute doing a thing than a more-fit one, because they won't be able to do it as intensely (for example, they can't run as fast).

Consequently, how long it will take you to burn 300 calories doing some specific activity is pretty individualized, and we don't have the relevant information to guess.

sijomial

Indoor bike perhaps?
Hour at 85 watts is 306 net cals.
Or half an hour at 170 watts.
Or 15 minutes at 340 watts.

But the intensity/time trade off is relative to your fitness capabilities.
170 watts would be impossibly hard for many people, it's a brisk but not hard pace for me but would be an easy pace for an elite cyclist - the range of capabilities is enormous.

PS - be very wary of calorie claims made for YouTube workouts. Apart from burns being very varied and individual there's a huge amount of marketing spin involved.

heybales

Step Ups if no stairs.
https://exrx.net/WeightExercises/Quadriceps/BWStepUp

Might be safer anyway to do at pace (stairs/min) that really burns a lot. Not sure I'd want that padding he uses if going fast though.

Roughly 0.09 cal per lb per min.

You'd want to use the NET option in this calc for better estimate you should log on MFP.
https://exrx.net/Calculators/StepMETs

Do the math with your weight and desired 300 cal and see how long it takes, or just different values in that calc.
More burn than this is biking intense and running - which you can't do inside you said.
Even more burn than jump rope.

Can even buy step up benches that are adjustable to focus workout on different muscles, but can start on 1 stair.
Do the alternating correctly.

wiigelec

burpees

vanmep

Jump rope. But be careful to warm up properly. I injured my Achilles

age_is_just_a_number

I’m curious: Why are you looking for “workout that burns 300+calories, thats not too intense;”?

Generally speaking, the higher the intensity, the higher the calorie burn. There are so many factors to consider, including, but not limited to:
- your goals — are you trying to lose weight? If so, then what really matters is being at a caloric deficit
- Cardio vs resistance training — cardio tends to burn more during the exercise, but resistance training builds muscle, which in the long run requires more calories to maintain
- What are you eating?
- How active are you the rest of the day?
- your starting point — height, weight, current physical abilities. Eg., if you are new to exercise, you don’t want to over do it and risk burn out or injury

Harvard did a study and has published a chart to give you a sense of how many calories are used during different activities. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

Take care of yourself

TeaBea

So many workouts on YouTube - the calorie burn value is going to depend on many factors. My focus is on enjoyment. Consistency is key for me.

Jessica Smith
https://www.youtube.com/channel/UCB7wvgp4HUBe5TD10jIgxDg

Leslie Sansone
https://www.youtube.com/channel/UCVl6ZdslZz2Zj-34bMJFPbg

Jenny Ford
https://www.youtube.com/watch?v=u_VxrFeyiEs

Kaysmile012015

heybales wrote: »

Step Ups if no stairs.
https://exrx.net/WeightExercises/Quadriceps/BWStepUp

Might be safer anyway to do at pace (stairs/min) that really burns a lot. Not sure I'd want that padding he uses if going fast though.

Roughly 0.09 cal per lb per min.

You'd want to use the NET option in this calc for better estimate you should log on MFP.
https://exrx.net/Calculators/StepMETs

Do the math with your weight and desired 300 cal and see how long it takes, or just different values in that calc.
More burn than this is biking intense and running - which you can't do inside you said.
Even more burn than jump rope.

Can even buy step up benches that are adjustable to focus workout on different muscles, but can start on 1 stair.
Do the alternating correctly.

This is basically what im looking for
( its simple) and I did the calorie count for my weight and it seems like a good payoff for the time durations, ill need to purchase a stepper, but that's no issue, shouldn't be that pricey; Thank you for the suggestion and references..this is very helpful:)

Kaysmile012015

tgillies003 wrote: »

I’m curious: Why are you looking for “workout that burns 300+calories, thats not too intense;”?

Generally speaking, the higher the intensity, the higher the calorie burn. There are so many factors to consider, including, but not limited to:
- your goals — are you trying to lose weight? If so, then what really matters is being at a caloric deficit
- Cardio vs resistance training — cardio tends to burn more during the exercise, but resistance training builds muscle, which in the long run requires more calories to maintain
- What are you eating?
- How active are you the rest of the day?
- your starting point — height, weight, current physical abilities. Eg., if you are new to exercise, you don’t want to over do it and risk burn out or injury

Harvard did a study and has published a chart to give you a sense of how many calories are used during different activities. https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-of-leisure-and-routine-activities

Take care of yourself

In response to your questions, I simply prefer to add 300calories of exercises to my days.. My goal is consistent weight loss, I calculate my weekly totals for a deficit of 1-2 LBS loss per week. I am experienced at exercise w/ no(current) physical limitations. I can (easily) burn 400+ calories on days I outside walk/jog, otherwise i am sedentary, and I just want something I can do indoors quickly/easily to add to my weekly deficit numbers and I want assurance the wk burns 300calories, my Garmin watch is fenicky w/ indoor wk outs, idk why.. and as for intensity; I have no desire to do a strenuous wk out ; Its about Ease and consistency that's what's working for me ,right now.Thanks

springlering62

I would humbly submit, if it’s that easy, it probably won’t burn 300 calories.

If there was such a unicorn exercise, it’d
be all over social media with lots of awkwardly posing women and a bazillion knockoff devices by hard-to-pronounce sellers on amazon.

MsCzar

I ain't lying when I tell you a rebounder will easily burn 300 calories while feeling pretty darned effortless. I've dropped 65 lbs. and my thunder thighs and saddle bags are GONE. Best of all, it's low impact and super gentle on your joints. Workouts are as easy or intense as you like - do a short burst or go low and slow for 30-45 minutes.

I do ~30 minutes a day - barely break a sweat and am losing ~2 per week.

B_Plus_Effort

the most effective cal burn is jump rope, I did read your post so I will let you be the judge if that is intensity you can handle, you don't need much space, you can do it indoors or out doors, see if you can even do it at first, then see if you can do it for a minute, then rest then do it for another minute then rest, you know the drill, if you can build up to 20 minutes non stop you will burn 300 cals its that effective

heybales

Each item here is based on a study.
https://docs.google.com/viewer?a=v&pid=sites&srcid=ZGVmYXVsdGRvbWFpbnxjb21wZW5kaXVtb2ZwaHlzaWNhbGFjdGl2aXRpZXN8Z3g6MjgyY2EyMzQzNWFlN2Q3OA

The ability to do some of them for 300 cal worth of time, without just pausing constantly knocking the rate down, could be a problem.
BMR/1440 x min x METS = calories

12.3 - sports rope jumping, fast pace, 120-160 skips/min
11.8 - sports rope jumping, moderate pace, 100-120 skips/min, general, 2 foot skip, plain bounce
8.8 - sports rope jumping, slow pace, < 100 skips/min, 2 foot skip, rhythm bounce
11.0 - bicycling, stationary, 161-200 watts, vigorous effort
9.0 - stair-treadmill ergometer, general
9.5 - walking, for exercise, 5.0 mph, with ski poles, Nordic walking, level, fast pace

To jump rope @ biggest burn rate for 20 min and burn 300 cal you'd need a BMR around 1760 - that's a big person.
The amount of burn is always based on the size of the person, with gravity related exercise - even more so.

The studies:
https://docs.google.com/viewer?a=v&pid=sites&srcid=ZGVmYXVsdGRvbWFpbnxjb21wZW5kaXVtb2ZwaHlzaWNhbGFjdGl2aXRpZXN8Z3g6Mzc2MTZjY2M2Nzk0M2VmNQ

callsitlikeiseeit

MsCzar wrote: »

I ain't lying when I tell you a rebounder will easily burn 300 calories while feeling pretty darned effortless. I've dropped 65 lbs. and my thunder thighs and saddle bags are GONE. Best of all, it's low impact and super gentle on your joints. Workouts are as easy or intense as you like - do a short burst or go low and slow for 30-45 minutes.

I do ~30 minutes a day - barely break a sweat and am losing ~2 per week.

now I have a rebounder in my amazon cart. just because it sounds like fun LMAOOOOOOOOOOOO

springlering62

I had to look them up. Agree, they look like fun, but with my penchant for falling, tripping and running into fixed objects and walls, they also look like a long term injury. I’ll stick with those jumping squat moves on a nice firm nonmoving floor.

Y’all can have at it. I’ll be watching from the doorway I just ran into.