6 Ways to Burn 200 Calories in 30 Minutes or Less

Torching 200 calories is right in the sweet spot of calorie-burning goals — at the gym, it’s a decent workout (and, if you do it right, you can check boxes for both cardio and strength training). 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.

Go Back

See All Slides

Begin Slideshow

1 of

Begin Slideshow

Click Arrows Above

Burning 200 calories and scoring a total-body workout in the time it would take you to zone out to an episode of your favorite show on Netflix is easy, according to Ashley Borden, CSCS, a Los Angeles-based fitness and lifestyle consultant.

At home or in the gym, start in a plank and do two alternating shoulder taps. While holding your plank, move laterally four feet (about the length of a yoga mat) to one side. Repeat moving back and forth, alternating shoulder taps. Follow with one minute of squats, one minute of burpees and one minute of hip raises from a bridge position. Repeat the entire circuit four times with one minute of rest between each round to hit the 200 mark.

2 of

Getting out of the office or away from the kids for a full workout class during the day can feel impossible. Luckily, squeezing in a 200-calorie burn is easy — all you need is a set of stairs. Just 20 minutes of walking up and down the stairs in your office or home gets you there. Crank your pace up to a run and you’ll hit that goal in just 10 minutes. Bonus: You’ll also score some major backside toning.

3 of

Borden’s second workout is a little speedier (just 15 minutes burns 200 calories) so push as hard as you can for the full time in the gym. Start with single leg squats — five on each side (hold dumbbells at your shoulders to up the ante). Next, either seated or standing, lean forward for 15 reverse deltoid flies, making sure to keep your thumbs pointing up to the ceiling and core engaged. Follow with 20 squat jumps. Finish by placing your hands on a bench and jumping up and over to the other side, alternating from side to side for 30 seconds to get your heart pumping. Repeat the entire circuit until your 15 minutes are up.

4 of

Biking is one of the best ways to sneak some extra calorie burning into your day — just 20 minutes of pedaling will get you to 200. If it’s nice out, ditch your regular mode of commute in favor of your bike and you’ll roll into the office feeling extra accomplished. If biking to work isn’t an option, grab a buddy and go for a leisurely ride to catch up instead of your usual coffee date. If all else fails, saddle up instead of going for an after-dinner stroll to top off your calorie burn before bedtime.

5 of

Borden’s final 200-calorie torcher leaves no time for rest between the five sets. Start with walkout push-ups. From a standing position, fold at the hips and touch the floor, walking your hands out to a plank. Do a pushup and walk hands back. That’s one rep — repeat five times. Next up, lateral bounds. Start with feet together and jump to one side, landing on one foot in a single leg squat. Jump to the other side to complete one rep. Repeat 20 times.

Next up, move into a straight-arm plank with a stability ball under your hips for support. Raise your legs up and squeeze your glutes. Do 20 reps. Finally, lay on the floor on your stomach and spread your limbs like you’re about to do a snow angel. Tightening everything, raise your chest off the floor and sweep your arms like you’re making a snow angel. Raise your feet for added oomph. Do 10 reps. Repeat the whole thing five times with no rest.

6 of

Whether you’re at happy hour or just need a de-stress break during the day, getting your groove on for 30 minutes can boost your mood while racking up a solid calorie count. The more you get your heart rate up, the more you can call this a solid sub for the gym.

About the Author

Macaela Mackenzie

Macaela is a writer based in New York City with a passion for all things active. When she’s not writing about the weirdest fitness trends or nutrition news, you can find her conquering her fear of heights at the rock climbing gym, hitting the pavement in Central Park or trying to become a yogi. To see Macaela’s latest work, visit macaelamackenzie.com.

9 responses to “6 Ways to Burn 200 Calories in 30 Minutes or Less”

JJ Ness says:

June 14, 2017 at 3:09 pm

Great tips and ideas, but I think the calorie expenditure is calibrated to individuals who are probably at least 150lbs? At my size and weight I don’t even burn 200 calories running, and certainly not biking, for 20 minutes. It would be great to see some ranges based on individual size.

Reply
- WTFReally? says:
  
  June 26, 2017 at 9:28 am
  
  It depends on your pace too. It is a complex formula but these are good guidelines. Keep in mind if you are only, say, 120 lbs your caloric intake is smaller too. But proportionate to your intake a 20 minute exercise yields appropriate caloric expenditure.
  
  So If you are 120 lbs and run a very modest 10 minute mile for 20 minutes you will burn about 180 calories. It isn’t 200, but as a % of your consumption, it is comparable to someone 150 lbs doing the same.
  
  Reply
Derek says:

June 14, 2017 at 11:13 pm

The reason we eat is calories, why would anyone want to burn them?

Reply
- Me says:
  
  June 28, 2017 at 7:04 am
  
  So we can eat more!
  
  Reply
Jennifer H says:

June 27, 2017 at 4:40 pm

So what you are really saying is just exercise for 30 mins?

Reply
Ash Shepherd says:

August 27, 2018 at 9:27 pm

You don’t lose weight from exercise (many many studies have proven this). There are multiple other (great) adaptations that come from exercise, but losing weight is not one of them. The only way to lose weight is through calorie deficit – use more daily energy than you shove down your neck!!

Reply
- lookingahead says:
  
  October 22, 2018 at 12:28 pm
  
  “The only way to lose weight is through calorie deficit – use more daily energy than you shove down your neck!!” So you mean use more daily energy by burning calories? Perhaps exercise would do that…
  
  Reply
  - Anonymous Is A Woman says:
    
    November 19, 2018 at 8:12 am
    
    Exercise can certainly contribute to a calorie deficit. But without diet, an overweight person who needs to steadily lose a pound or two a week won’t get there. It’s possible to lose weight at a decent pace without ever exercising. But it is more difficult because you have to cut more calories.And it’s harder to maintain weight loss without exercise – lots of studies show that’s where a good exercise routine really shines. Maintenance.
    
    But you can out eat your exercising very easily. You burn 200 calories but the doughnut or extra bagel you eat as a reward for that hard work will still trip you up. That’s why people say you need to pay attention to your diet.
    
    BTW, even though exercise is excellent for health, even there, you can out eat the best exercise plan if you stuff yourself with junk afterwards. We all really need a combination of activity and proper nutrition. Every bodybuilder, runner, athlete, and dancer eats to train as well as trains to eat.
    
    Reply
chalkmonkey says:

November 27, 2018 at 2:58 am

I don’t see 6 ways, I see one way. False advertising. This is the problem with this site, all holler and fluff, very little substance. & the comments by self appointed experts don’t help. Exercise does make a difference, i know this because of my own experience. Focusing too much on weight loss doesn’t help either. Be good to your body, do things that nourish your soul.

Reply