How to Burn 400 Calories
Finding time to fit exercise into a busy schedule isn’t always easy, but with a little strategic planning, you can burn 400 calories in various time slots throughout your day. Whether you have only 20 minutes or as much as two hours, there’s a workout tailored to your schedule and preferences. From intensive routines like high-impact interval training to more leisurely activities like swimming or dancing, exploring different methods not only aids in calorie burning but also keeps your fitness journey exciting and enjoyable. This guide delves into effective exercises across different time frames, helping you make the most of your available time while working towards your fitness goals.
Got 20–25 minutes? Burn 400 calories doing…
For those with just 20 to 25 minutes to spare, High-Intensity Interval Training (HIIT) is your best bet. A typical HIIT session involves short bursts of intense exercises such as sprinting, burpees, or jump squats, followed by brief rest periods. This method not only torches calories during the workout but also boosts your metabolism, helping you burn more calories even after you’ve finished.
Another effective option is bodyweight circuit training. By cycling through exercises like push-ups, planks, and jumping jacks with minimal rest in between, you elevate your heart rate quickly. Not only does this approach help burn calories, but it also works multiple muscle groups simultaneously, offering a comprehensive workout in a short amount of time.
Got 30 minutes? Burn 400 calories by…
When you have a half-hour to dedicate, consider a vigorous cycling session. Whether on a stationary bike or hitting the roads, cycling at a high intensity can easily burn 400 calories. The key is to maintain a rapid pace and incorporate intervals, which involve alternating between high and moderate intensity to keep your heart rate elevated.
Alternatively, a quick session of running, especially if done on hilly terrain or with interval sprints, can also reach the 400-calorie mark. Running engages nearly every part of your body, promoting cardiovascular health while effectively burning calories. For added motivation, use a fitness app to track your pace and progress.
Got 40 minutes? Burn 400 calories by…
Kickboxing is an exhilarating way to burn calories over 40 minutes. Beyond calorie burning, kickboxing enhances your agility and strengthens your core and upper body. As you master the punches, kicks, and combinations, you’ll find yourself not only losing calories but also relieving stress.
For a different pace, swimming can be both refreshing and calorie-burning. It’s a full-body workout that tones muscles and improves endurance. Switching between different strokes like freestyle, butterfly, and breaststroke can make the session challenging and more effective for calorie expenditure.
Got 50 minutes? Burn 400 calories by…
Rowing is a stellar full-body workout that can burn significant calories in 50 minutes. Utilizing a rowing machine, you can simulate a rowing experience that boosts cardio while engaging your legs, core, and arms. To increase calorie burn, maintain a consistent pace and focus on enhancing your rowing form.
Alternatively, a brisk walk or light jog for 50 minutes can also work wonders, especially when elevations such as trails or inclines are included. Walking might seem simple, but when done consistently and with purpose, it effectively aids in calorie loss and contributes to better overall fitness.
Got an hour? Burn 400 calories by…
An hour-long Zumba class combines dance and aerobics, making it a fun way to shed calories. Zumba’s high energy music and varied dance styles keep you engaged and moving, providing a workout that targets every part of your body. Whether in a group class or at home following a video, this lively exercise doesn’t feel like exercise at all.
Golfing without a cart or caddy also fits into the hour-long category. Carrying your clubs and walking an 18-hole course can help you reach the 400-calorie goal, all while enjoying the great outdoors. It’s a walking workout with the added advantage of improving your focus and patience.
Got 75 minutes? Burn 400 calories with…
Yoga, particularly styles such as Vinyasa or Ashtanga, performed over 75 minutes can assist in reaching the 400-calorie mark. These styles are more dynamic and flow-oriented, increasing heart rate and engaging muscles consistently. Yoga not only aids in burning calories but also enhances flexibility, balance, and mental focus.
Or engage in a longer aerobic dance session—like Jazzercise or hip-hop dancing. These energetic classes combine movement and rhythm, effectively burning calories while improving coordination and cardiovascular health. The social aspect of group classes also adds an element of fun and accountability.
Got 90 minutes? Burn 400 calories with…
Hiking for 90 minutes through natural trails and hilly paths presents a serene yet challenging way to burn calories. With varying terrains, you engage different muscle groups and experience a workout that combines both strength and cardio benefits. Carrying a backpack with additional weight can further increase calorie expenditure.
Similarly, a long session of team sports like soccer, basketball, or ultimate frisbee is both fun and effective for burning calories. The quick movements, strategic plays, and continuous running keep your heart rate elevated, contributing to significant calorie burning and improved agility and endurance.
Got two hours? Burn 400 calories by…
Two hours of gardening might not immediately spring to mind as a workout, but the various tasks like digging, planting, and weeding are excellent for calorie burning. Gardening over this length of time can effectively engage your muscles, improve stamina, and provide the mental health benefits of working with nature.
For cycling enthusiasts, a leisurely two-hour bike ride can also accomplish calorie goals. Exploring local parks or trails can make the time fly, and maintaining a steady pace ensures calorie burn stays consistent. This option combines fitness with the joy of exploration and fresh air.
Get the Fit&Well Newsletter
Stay updated with weekly tips on maximizing your exercise routine, nutrition advice, and wellness insights by subscribing to the Fit&Well Newsletter. Whether you’re looking to lose weight, build muscle, or simply maintain a healthy lifestyle, our expert-curated content aims to support and inspire you on every step of your fitness journey.
Next Steps
| Time | Activity |
|---|---|
| 20–25 minutes | HIIT or Bodyweight Circuit Training |
| 30 minutes | Cycling or Running |
| 40 minutes | Kickboxing or Swimming |
| 50 minutes | Rowing or Brisk Walking |
| 1 hour | Zumba or Golfing |
| 75 minutes | Yoga or Aerobic Dancing |
| 90 minutes | Hiking or Team Sports |
| 2 hours | Gardening or Leisure Cycling |
