Burn 303 Calories in 30 Mins with our Fat Burning Cardio Workout

Crush 303 Calories with This Cardio Workout

Fun fact: when you combine aerobic exercise, oxygen, fats, and carbs, your body creates a substance called adenosine triphosphate (or ATP), which is the basic fuel source your cells need to function.

And this (in addition to all of the calories you burn) is exactly why cardio is such an amazing way to shed excess body fat!

However, if we’re being real, cardio isn’t always a lot of fun for everyone. The idea of running, biking, or swimming for 30 minutes straight can be pretty monotonous and boring for many people.

So to help with this, we created fat-burning cardio workout you won’t get bored and will burn over 300 calories in just 30 minutes.

Our 30-minute fat burning cardio workout.

A quick heads up: it’s probably best if you have a treadmill to handy for this, as you’ll need to switch between activities on timed intervals. You can also do this on a track though.

Additionally, we recommend pacing yourself so you don’t over do it. The great thing about this workout is that it’s done on time, not speed. So start at your own pace, and focus on continuous motion and keeping your heart rate up. This will burn more calories than taking long breaks.

(Note: keeping your heart rate up will also boost your metabolism for the entire day, multiplying the effects of this workout)

Equipment you’ll need:

  1. A jump rope
  2. A treadmill or track

jumping jacks to burn caloriesExercise #1: Jumping Jacks – 5 minutes – 53.3 calories burned

While most of us associate these with our elementary school gym class, you may be surprised to learn that jumping jacks are a great full-body exercise – burning over 600 calories per hour. Not only that, they are great for increasing flexibility and strength, which is why we recommend them as a warm-up.

jogging to help weight lossExercise #2: Running/Jogging – 10 minutes – 100 calories burned

Once you’ve warmed up with jumping jacks, hop on your treadmill or track and take it at your own pace. While this part will be boring for some, running is probably one of the best ways to burn calories. Grab some music and it’ll be over before you know it!


burn calories fast with joggingExercise #3: Walking (fast pace) – 5 minutes – 33.3 calories burned

Once you’ve finished the running portion, take 5 minutes to cool down while walking on the treadmill or track. It’s an easy reprieve from the previous 10 minutes of higher intensity aerobic work you just completed, plus it still burns calories! Something to keep in mind: the quicker you set the pace, the higher you’ll keep your heart rate. But don’t feel bad if you need to take it a little easier.

Exercise #4: Jump Rope – 5 minutes – 83.3 calories burned

Jumping rope is an intense full body workout, reflected in the fact that an hour of it can burn up to 1000 calories! So take this exercise at your own pace and break it into 60 (or even 30)  second intervals if you need to.

(Note: depending on your fitness level, you may or may not want to shorten this portion of the workout)

Exercise #5: Walking (fast pace) – 5 minutes – 33.3 calories burned


To finish off your 30 minutes, hop back on the treadmill or track and take a stroll for a nice cool down. You’ll likely be pretty worn out at this point, so take it at your own pace. Remember, the higher you can keep your heart rate the more calories you’ll burn. So the quicker pace you can maintain, the better.

Nice work!

This simple workout can help you burn enough calories to help you easily meet your required calorie deficit for weight loss and keep you from getting bored simultaneously. And if you combine it with the right supplements (like our TriKeto Max) you’ll boost the effects of this workout as well!

Your turn – did you try this workout? What did you think? Let us know in the comments!

Nature Advanced offers all natural supplements. Check out their products today!

This article was originally posted on NatureAdvanced.com April 2018

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