6 Methods to Burn 200 Calories in half an hour or fewer


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6 Ways to Burn 200 Calories in 30 Minutes or Less. by Macaela Mackenzie. Outside the gym, there are plenty of ways to burn 200 calories in half an hour or less that make for an awesome addition to your regular workout schedule. Either way, these six sweat sessions earn you results you can be proud of. You can grab 5-6 friends of yours and make it a fun activity for routine. This way you can enjoy it and burn calories at the same time.

You can do it for 30 minutes to burn calories. Running. Running is one of the most popular ways to burn calories. You can also make modifications to this exercise. You can go.

Research from the American Physiological Society showed that people who did five 30-second bursts of max-effort cycling, followed by 4 minutes of rest, burned 200 extra calories that day and boosted their metabolism for the next 24-48 hours. It’s highly unlikely you have a stationary bike handy at your place of wor. Hop on a Bike Jump on your bike and take a ride around the neighborhood.

The best part is that cycling for 30 minutes at 10-12 mph will burn 210 calories. You can burn 200 calories in 10 to 15 minutes. Climbing stairs. Climb your way to killer legs. You don’t have to use a stair climber at the gym—you can climb stairs at home, at a park or almost anywhere.

Climbing stairs for 30 minutes burns about 200 calories. Dancing. By yourself, with a partner or with your kid.

Besides it, if your goal is to cut down 200 calories then we have suggested some more effective ways in this blog post (How to Burn 200 Calories in Less Than 30 Minutes?) 6 Best Ways on How to Burn 300 Calories Quickly. If your target is to lose weight quickly, 30 minutes can be considered as a good period. If you engage in more (45 minutes) or less (20 minutes) exercise, then adjust accordingly. But understand that the higher effort required per unit of time, the greater the calories burned. This has huge implications for either your weight gain or weight loss goals.

To easily hit 300 calories in 30 minutes, build short 250-meter bursts into your interval rowing workout, he says. 5 of While different strokes have different difficulty levels — and therefore calorie burn potential — 30 minutes in the water can be a powerhouse calorie burner. Here are 6 unusual ways to burn calories, which have nothing to do with diet or exercise. of cold water increased calorie burning by 24–30% for 90 minutes you burn anywhere from 100 to.

A 155-pound person can burn slightly more than 400 calories by rock climbing, swimming the butterfly or the crawl or running at a 9-minute-mile pace for 30 minutes. If you weigh 185 pounds, you can burn 400 calories in 30 minutes by running cross country or running at an 11.5-minute mile pace or sparring in the.

List of related literature:

At five to ten calories per minute, 300 calories would require 30-60 minutes of aerobic exercise at least three times per week.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

To put it into perspective, the average person can burn about 10 calories per minute during a moderate intensity aerobic activity, less if they work at a lower intensity.

“The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting” by Lyle McDonald
from The Rapid Fat Loss Handbook: A Scientific Approach to Crash Dieting
by Lyle McDonald
Lyle McDonald, 2005

For example, you can burn 200 calories by walking for 30 minutes or by jogging for 18 minutes.

“Menopause For Dummies” by Marcia L. Jones, Theresa Eichenwald, Nancy W. Hall
from Menopause For Dummies
by Marcia L. Jones, Theresa Eichenwald, Nancy W. Hall
Wiley, 2011

At 500 Calories each hour, it would take half that time to burn 236 Calories, or about a half an hour of constant exercise.

“Basic Concepts of Chemistry” by Leo J. Malone, Theodore Dolter
from Basic Concepts of Chemistry
by Leo J. Malone, Theodore Dolter
John Wiley & Sons, 2008

Walking briskly while lugging dry cleaning or groceries can burn about 120 calories in 30 minutes.

“The 17 Day Diet Breakthrough Edition” by Dr Mike Moreno
from The 17 Day Diet Breakthrough Edition
by Dr Mike Moreno
Simon & Schuster UK, 2014

If you weigh about 150 pounds, you’ll burn 166 calories in 30 minutes of brisk walking.

“The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast” by Editors of Prevention
from The Doctors Book of Home Remedies: Quick Fixes, Clever Techniques, and Uncommon Cures to Get You Feeling Better Fast
by Editors of Prevention
Rodale Books, 2010

If you’re a beginner, you’ll last about 30 seconds at that pace, at which point you’ll have burned 8.3 calories, and the paramedics will pick you up off the floor and haul your wilted body away

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Subject 1 will burn approximately 13.0 calories per minute for 30 minutes and 390 calories during the 30-minute exercise bout.

“Integrative Medicine E-Book” by David Rakel
from Integrative Medicine E-Book
by David Rakel
Elsevier Health Sciences, 2012

At a fast pace, lift your knee four times as you tap your foot and swing your right arm across your chest and leave it there for the count.

“IBS For Dummies” by Carolyn Dean, L. Christine Wheeler
from IBS For Dummies
by Carolyn Dean, L. Christine Wheeler
Wiley, 2011

The easiest way to achieve this goal is to adhere to an exercise program that burns roughly 250 calories per day and decrease your caloric intake by 250 calories as well.

“Escape Your Shape: How to Work Out Smarter, Not Harder” by Edward Jackowski
from Escape Your Shape: How to Work Out Smarter, Not Harder
by Edward Jackowski
Atria Books, 2001

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • what the heck. all these people under 120lbs saying their fat here i am, 140 lbs and 5’1. don’t over do it guys, I know its hard to say this and do it but, if others and the doctors think you don’t need to lose weight or you need to gain some take those advice, it’s probably good to take those advice. The human brains tend to make these illusions which makes us think we’re fatter than we think we do.

  • 40 Split Jumps

    50 Jumping Jacks
    10 Slow Burpees

    18 Squat and Kick

    12 Walk Downs

    10 Slow Burpees

    12 Forward Jump

    14 Lateral Step Reach

    20 Leg Drops

    50 Running in Place

    40 Split Jumps

    30 Step Back Jacks

    30 Lateral Arm Circles

    50 Jumping Jacks

  • Hello guys, i have a question. I’m trying to lose weight and wondering if this workout is enough once a day without doing something else? My current weight is 160 pounds /74 kg

  • I didn’t know what a lot of those moves were and I couldn’t see a lot of those workouts you were doing because the timer was in the way

  • I’m so thankful for these 3 amazing women today helping me in my weight loss battle! This channel is a blessing and I get to try out my sexy side!

  • Does anybody know the bodyweight of the person they used to calculated the 200 calorie burn? If so please leave a reply…that would be really helpful, thanks.

  • One reasons I did the simple ones is because I live in a apartment and can’t jump or people will get mad plus who else had their knees start to crash during the squats???

  • Thank you Nicole Steen and the teams for some stunning Zumba workouts. We have been in lockdown for 67 days and you have helped me retain my sanity. Such fun and energy…I love it.

  • Desde acá de Chile, Muchas gracias, entretenida. Me gusta que hayan varias acompañantes con diferentes aptitudes y dificultad. Saludos

  • Just finished Marching band camp for my senior year, lost about 50 pounds since freshman year. Figured since I just built up my stamina from band camp and seeing as this is my last year and I dont have my once a year for 2 weeks excersize I should get into actual workouts. I was able to push through just about every set except burpees had to take a quick waterbreak for that haha hopefully Ill be able to get to 170 before senior year ends. I started my freshman year at a peak weight of 251 pounds, I was about 15. and now I’m almost 18 and just 2 weeks ago I weighed in below 200. havent been below 200 since 5th grade! Idk I ranted, im interested in other peoples stories if anyone would like to share, lets motivate eachother:)

  • 4th class I’ve taken with Nicole and gosh it was amazing and such a good sweat. thanks for these free resources ’cause it is really helpful for a lot of people, including me.

  • I’ve been doing other workouts on this channel as well, some feel like a drag but this was the first one where I didn’t even realise how quickly time flew by.
    Please Nicole, do more, I love your energy and your dance steps and prefer only doing your workouts ��

  • would it be a cheat to complete it to 100 calories, then restart the video and re do the same exercises that lost the first 100?? because i s2g the second half makes me die

  • Me and my cousin are both Latina she is Mexican and I am Costa Rican. This was TERRIBLY FUN! We loved it and we are both dripping sweat! Great workout!

  • My mom made churros today.

    I ate 2 plates of them, 2 GIANT pieces of White Chocolate, and cake so i don’t think this is enough working out for today

  • Her jab jab kick was horrible…I’m a boxer and this was cringey to watch…the form in her jab is terrible other than that pretty decent work out

  • Hlo I am your fan I want to lose my fat all over my body but I got confuse which exercise I have to do because u have a lot of video so can u suggest me which one is correct or beneficial for my body

  • I was down 8lbs in 2 weeks, I’ll definitely buy Weight Loss Green Store Tea again and try to stick to it. It was rather effective.

  • Want to hit this harder? Pretend you are doing a dance-off with the instructor. Now, you’re not going to win. However, it will make you sweat!

  • Excellent exercises I do these five days a week I haven’t really lost any weight at all but I know I’m stronger in terms of this one it was a good workout I only burned 144 cal though

  • This was such a great workout! I always love Nicole’s workouts, I can always see how much she loves doing this and her energy is contagious! And I absolutely love how relatable Anna is. It really irritates me when everybody does the routine flawlessly and I’m struggling to keep up the whole time. I love Popsugar Fitness! ❤️

  • This exercise is amazing but there’s no time between most of the exercises i can’t switch from one move to other so fast
    But luv it so much

  • I eat a chocolate bread that is actually 300 calories and felt guilty for it I did the workout lol I’m sweating so bad now ����but thx Chloe ��

  • She got such a beautiful after workout glow in the end. Thank you for making me work out consistently for the past 4 months!! Lots of love for Chloe ������

  • I freaking LOVE Nicole!!! Her dance workouts are so much fun. The whole time I’m jumping around with a massive grin on my face cause this just makes me so happy!!!! Best quarantine medicine!

  • Love your videos! I also love that you teach us and then allow us to do the rest of the workout without talking. It gives me anxiety when people teach too much lol

  • I’m excited to try this, only opinion I have is that it would be nice to have a smoother transition into the next moves. I feel like I’m going to be everywhere because the move switch happens too fast ��

  • Im new with fitness and everything, can someone tell me if this is considered an HIIt workout or a full body strengh workout? Thanks

  • I was doing these videos a few months ago and could crank this video out feeling great and go on with my day. It’s been 3 months since I’ve worked out and I’m laying on the floor after 5 minutes. I didn’t realize how unfit I got in such a short amount of time��

  • I really like this workout and I’ve done it many times when I’m not able to go out and do cardio or go to the gym, but despite all of that I still can’t do a single proper pushup. I’ve been having to modify it by using knees or only going halfway down.
    (So unfortunately, these burpees are all wasted on me.)
    But your arms are practically holding all of your weight when you do a pushup, so is it really that bad that I can’t do one? Eh.

  • During the second last roud i felt like i was dying but i kept pushing and now it feels awesome ��
    Thank you so much for this workout��

  • Hair Roberta. I’m ur follower. I like all ur exercises except slow burpees
    Load some other new exercises. Often getting boaring doing same thing. Keep going

  • ME @ 0:00 aah!! after all that surfing of super men and women…a short average not-so-tight asian instructor, i can beat her easily
    ME @ 13:44 D e a d ����������������

  • It really opened my eyes to see myself flail my arms helplessly and flop over like an obese cat while trying to do those lunge kicks. I got a long way to go boys.

  • When you exercise like crazy, lose all motivation for a year and you have to start from the beginning. man im really in trash shape but I gotta start somewhere again

  • The workout and the instructor are great. But I had to mute her out and just watch, sorry, because of her non-stop “Oh, my God! Oh, My Gosh! Oh, my Goodness!” It looks like it is not easy for her to do such exercises, which is of course wrong. Meanwhile, the exercises are pretty easy. Sounded annoying and weird.

  • Chloe im in love with your workouts I honesty love your workouts that lasts more than thirty minutes Thank you �� for hard work and challenging contents

  • i am so tired rn but it was worth it i do this 5 ‘tis a day by choice and its amazing i have lost so much weight. Plz try this and subscribe

  • I do this workout at least once a week, love it! Definitely seeing results, working out 20-30 minutes daily, slow and steady weight loss

  • This looks fun but I think the steps change too fast and too often making it hard to follow.
    I used to do Zumba 2 years ago and I really enjoyed those classes but I couldn’t continue because the gym didn’t offer child care. I want to do Zumba from home.

  • I’ve tried many at home workouts, they felt incomplete and didn’t make me that sweaty, this finally made me drip! I was NEEDING this! thanks!

  • I’ve done this workout for a week so far, and I noticed my arms getting thinner! I’m still working at it and I did struggle at first but I’m getting better!

  • I’ve been a dancer for years, and workouts like these make me happy because I can look like a crazy person without having to worry about anything like grace, or poise.

  • This is my first time getting through the whole video without stopping. Even cried at the end a little. Stick with it even when it gets tough and you WILL be rewarded, hard work pays off. I’m so happy with the progress I’ve made:)

  • That was fantastic!!!! I love every minute dancing with NIcole, I love the way she moves and her charisma. Please more videos with her!!! <3

  • This program is great as any of your workouts! Thank you so much for doing it FOR FREE. I do appreciate how much effort you put into it! Thank you soooooo much. I have great results!! I definitely recommend it
    Thank you Chloe

  • Nicole is not fat at all. She just shouldn’t wear these pants with strips. She is a wonderful dancer and I try to move exactly like she moves.

  • This was so helpful! All the motivations came at just when I needed them. I had never heard of this and just subscribed. Thanks so much!

  • I just finished this workout in one go without having a water break. This is what happens after I eat I become sugar high and super energetic ^ ^ the workout was pretty fun! I recommend you guys to try it

  • You don’t need to buy any expensive supplements nor do any hard exercise or diet. I’ve been using Garcinia for 3 years now and I’ve turned my body around from heavily overweight to slim as a model. These pills are magical, and now they’re giving them away for FREE (shipping cost only) to those who want to try it out. If you’re interested, you can request your free bottle here (U.S. & Canada shipping only):

  • Really like this instructor. Very motivational, especially when I want to stop. She says something encouraging and I push through! Thank you <3

  • me: does one push up squat
    my neighbor downstairs: Was that an earthquake?! Or was that the girl who through a temper tantrum because someone ate her brownie???

  • Love this! Did the #Crossfit workout of the day with Cynthia first then this and it kicked my butt and maxed my work in a total of 37 minutes, this being 20 or so minutes. Instructor mentioned she looked like rainbow bright, that was funny because I thought man only she could get away with that colorful outfit lol. Great workout. #fatburningworkout

  • Just finished this workout and its rainning here in my room���� thank u Roberta, thanks to your workouts i lost 13 kg in 2 months and i,am still determined to lose another 13 or 15 kg in a month cuz i am working out 2 hourrs a day everyday with diat of course and i hope i’ll reach my goal, thanks again

  • Ive done a very bad deed today having bolognese spagetthi with cheese after 9pm!! My body hate me right now, i need to lose at least 200 calories, definitely doing this

  • comments are mean so I’m gonna throw out that I worked for a brand that made those leggings but in teal…exact same leggings. The fabric is so thin it slides over top your skin and basically is making it seem like she has no muscle or excess fat bc it’s moving on top the skin.

    Also I’m surprised she made it the 30 without ripping them. They’re shit quality but look nice

  • NICOLE BABE YOURE THE BEST! I’m the most unfit person and I hate fitness and workouts and all sorts of exercises but girl that got me so motivated and I genuinely enjoy these videos. I;ve made a playlist of your workouts on popsugar and love all of them! P.S. On some days I only do half of the video when I’m feeling super low energy but I’m still trying and that’s what you guys should do as well. Even if it’s just a tiny 15 minute workout, don’t judge yourself and give up. Get that heart pumping ladies and gentlemen. Every single step counts. <3

  • Me wanting to burn more after finishing my challenge workout today: Sees mountain climbers with plank jacks: “Nope.”

  • Wait you know those 1000 calorie burning workouts that last abt an hour and a half? If i do this for those 90mins will i burn 1800cals???

  • You should invite a latin instructor, for a real rumba class, that classes are amazing and make you sweat with all the latin rhythms merengue, salsa, reggaeton, bachata, cumbia, champeta, mapale, Brazilian music, that really make you sweat. That classes are amazing because they combine the dance with cardio. This class was good but it doesn’t have anything of latin

  • A short time video for gallons of sweat. I prefer doin it at night. I cant do this in the morning I’ll gasp for moreee air. But at night i feel all the exercises in this vid are all easy peasy ��

  • This Workout is honestly amazing. In the past 2 days I’ve lost 2 lbs by doing it twice the first day and once the second day. So far in my journey I’ve lost 5.8 lbs! I’m extremely proud of myself. I wish you all good luck in whatever your goals may be. I’ll keep you updated if I lose anymore weight.

    Lost 0.8 pounds!

  • I did this and it almost killed me but i didn’t skip anything and didn’t stop for rests so now i’m super super sweaty, but also motivated to keep going. Thank you for the amazing workout and thank God i did it.. A little less motivation and i wouldve probably just passed out on the floor

  • Me forcing myself to do this workout and feeling unmotivated

    Me, 10 minutes later screaming with Nicole: PARTY MAMBO CHACHA! ����‍♀️

  • this is a horrible lie.I did all these exercises properly,and tracked it on my Apple watch.I burned 35 active calories,and a total of 46 calories.I WOULD NOT RECOMMEND.

  • Your vids are actually the best! I love changing up my workouts. It’s nice to still be able to exercise in quarantine! Thanks so much:))

  • I’m sorry homegirl in the blue on the left was not qualified for this taped performance lol But thanks Nicole for holding it down.

  • I suppose to eat 1400 today, but i ate 1900 hhhhhhhh… that’s why I’m gonna add this workout to my normal workout today + maybe tomorrow, too. Thanks Chloe u’re a really lifesaver ❤️

  • I’ve been trying different routines. I don’t have time to do them every day ; nevertheless, I have simply loved them. I need a lot to work on but I can definitely see progress. Not ready to show much yet because it’ll take quite some time to get decent enough to show something.
    Thanks a lot Chloe!!!

  • I love your workouts! I used to only do your 10 min workouts and I absolutely loved them! But I wanted to do some of your longer videos (like this one). But they (at least the ones that I have seen) had a lot of exercises that were taxing on the wrists so that by the end of the workout they would hurt and distract me from doing the exercise properly. Maybe you could include a little less of those? That would be great!

  • Love this video bc I am able to do it I have a bad foot and unable to do all the jumping that most videos have and this one had another option so I loved it!! Thanks for your help!

  • 200 cl??? No its seems 250 cl minimum i think… Cz i saw many exercise that r including this moves which is burn more cl thats why i said

    1. Windmill lunges;
    2. Plank jacks + mountain climbers;
    3. High kicks;
    4. Tricep dips + leg raise;

    1. Squat jump + side kicks;
    2. Push up + squat;
    3. Jumping jacks;
    4. Bicycle crunch

  • this doesn’t make sense…. you burn only like 50 calories from 10 minutes of each of these exercises, how does 30 seconds burn anything?? unless you’re unfit, these aren’t even that strenuous. I think it really depends on your weight for these to actually burn that much.. And why is everyone on here like 12? Where am I lmao

  • Really good video! I burned 147 calories. I’m currently 165 lbs and 5’8. My average heart rate was 127BPM. A good home workout especially for 20 minutes. Debating doing a round two to ensure I’m happy with the scale reading tomorrow.:)

  • I usually do two 10-12 min workouts. This morning I decided to give this a try! Woooaahhhh… great sweat and I LIKED IT! Will add this in the rotation:) thank you for the videos you do.

  • lmao dont listen to this i have the apple watch and did this workout with my workout thing turned on and after completing this workout the watch said i only burned 34 calories

  • I need little advice regarding the timing for worked out as I have the night shift. Can I do the excersing in the morning hours after completing my office. But my sleeping will be disturbed and I might be sleepy that time can u please suggest the timing for the excercise�� plzzzzzzz.

  • Hi I’m 5’4, probably about 116-130 pounds I try to eat 1,300 calories a day and I ate a bit more than usual today and I really want to loose about 15-20 pounds in a year how many times a day should I do this workout to see results sooner?

  • I am so very glad that I found your Zumba classes. I’ve been missing Zumba so much since the gym clothes for quarantine. Thank you thank you thank you!

  • Your mountain climber w/ jumping jacks is super super fast. Wish someday I’ll catch up with you Doing this workout for the fourth time!

  • Just finished this! I would definitely recommend to jog in between exercises to slow down your heart rate from jumping jacks etc.
    I’m dying now.. Thanks Chloe!