Burn 300 Calories With This 30 Minute High Intensity Bodyweight Workout

When it comes to burning excess fat, you can do traditional cardio or you can do something more intense and rewarding. The workout below can burn up to 300 calories in 30 minutes or less if done right. If your goal is to drop some fat, you can do this workout 3 times a week instead of your traditional cardio session.

The Workout

– 30 Jumping Jacks
– 10 Push Ups
– 25 High Knees
– 10 Burpees
– 15 Crunches
– 15 Squats
– 10 Push Ups
– 10 Crunches
– 10 Push Ups
– 10 Squats
– 30 Jumping Jacks
– 1 Minute Wall Sit
– 5 Push Ups
– 25 High Knees

Try to do all the exercises with only a 5-10 seconds of rest between them. If you feel confident and have some energy left in the tank you can go for a second or even third cycle of the exercises.

Jumping Jacks


Start by standing straight with your arms on the sides and feet together (close stance).  Jump and move your legs outwards (wide stance) while at the same time raising your arms together over your head. Jump again and return your arms and feet to the starting position. Jumping jacks can be a great way to warm up, raise your heart rate and increase your blood flow.



Burpees are a high intensity exercise that wok almost every muscle group in the body. They can be done alone as one exercise workout as they are a truly intense exercise. In a combination with the other exercises, they are guaranteed to set your body “on fire”.

The burpee is done in a 4-step phase:
– Start in a standing position
– Drop to a squat position while at the same time putting your arms to the ground- Kick your feet back into a push up position while supporting yourself on your arms
– With a jump, return your feet to the squat position
– Thrust yourself up from the squat position with the arms above your head.



The benefits of this awesome exercise include : muscle gains in your legs as well as your upper body, body fat burning, improved balance and mobility, injury prevention, sports performance boost and more (which you can read here – The Top 10 Benefits of Squats ).

Start by standing straight with your feet a shoulder’s width apart. Your back should be straight and your arms extended in front of you. Start lowering your body slowly like you would sit in a chair. Once you are in a sitting position (your upper legs slightly below parallel to the floor) start raising up and raise yourself to the starting position.

Push Ups

Push ups are the king of upper body bodyweight exercises. They work your chest, shoulders, triceps and back to some extent. Lie with your face towards the ground and your chest on the ground. Place your hands on the ground in front of you at shoulder’s width apart. Your toes should be flat on the ground as well.

Lift yourself up by pushing  with your hands against the ground. The line of your back and the legs should be completely straight. When your arms are fully extended, lower yourself back to the starting position.


Be sure to drink enough water before your workout. Your body should be well hydrated to be able to perform optimally. Try drinking about 1/2 to 1 liter of water about an hour before the workout and about 1/2 liters after the workout.

Be sure not to stretch before the workout. Studies have shown that there are no benefits if you stretch while your muscles are cold. On the contrary, you can only cause damage. You can stretch, however right after the workout.

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  1. Matt
    • F&P Admin

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