Burn 300 Calories with Two Simple Exercises!

2 years

Exercise is one of the best ways to burn those extra calories that your body stores, which can end up causing weight gain.

Today there are a million ways to put it into practice, and it’s no longer necessary to go to the gym every day to benefit from a little exercise.

In fact, without leaving your home you can spend a few minutes in a small area to get more active and burn that extra fat that’s bothering you.

In today’s article we want to share a short workout routine with you that you can do anytime, and will help you burn 300 calories. Want to know what it is and how to do it at home?

What you’ll need before you begin

Before you start the following exercise routine, you need to buy a kettlebell. Do you know what that is?

A standard kettlebell is a heavy ball of solid iron with a handle attached made from the same material, which makes it easier to use.

This standard training equipment is usually found in weights that range from 10 to 100 pounds.

Most people who want to start using kettlebells in their exercise routines start with 10 pounds, and gradually increase.

What exercises can you do?

Thanks to the energy that moving kettlebells requires, it’s possible that in just a few minutes you can burn 300 calories or even 350 calories.

The most important thing is that you do these movements correctly and try to do every series without stopping.

Motion No. 1

2 exercises

  • Stand up straight with your feet shoulder width apart and your toes pointing outward at a 45 degree angle.
  • Place the kettlebell on the floor between your feet.
  • Squat down and grip the handle of the kettlebell with both hands.
  • Pushing firmly down with your heels, raise the kettlebell toward your torso and hold it pressed to your chest for a few seconds.
  • Do 10 repetitions of this movement in three sets.

Motion No. 2

3 kettle bell

  • Stand up straight with your legs wide apart.
  • Swing the kettlebell back and forth between your legs.
  • Do a continuous series of swings for five to 10 minutes, pausing for three minutes, and repeat the sequence two more times for a total of three repetitions.

Tips for getting the best results

For both of these exercises we recommend starting with 10 to 12 pound weights or less, until you have mastered each move. When you feel ready to increase the weight, you can go up to 15 or 20 pounds.

To maintain a steady rhythm while you exercise, it’s a good idea to move with some music or at least have a rhythm in your mind.

Number of sets

4 repetitionsWe recommend you do two to three sets of these exercises, and then wait for two to three days before repeating them.

Number of repetitions

This depends mostly on how much time you have and your general physical condition.

It’s a good idea to do at least 10 repetitions of each exercise; less than that is too little effort. Ideally you will start with around 10 and increase each day.

Duration of your workout

Your first workout may be very short depending on how well you are able to support your weight.

By the second or third workout, however, you should be able to increase your time to at least 5 minutes, and try not to stop your motion completely.

Your goal should be to have a 20 to 30 minute workout session.


5 restingBreaks between exercise sessions are important, but learn how to do them the right way.

On the days between your exercises, don’t feel like you should keep completely still. It’s a better idea to walk a little to maintain a low intensity and prepare for your next work out.

Intensity level

The key to burning calories with these exercises is the intensity with which you perform each one. At first it can seem a bit tedious to do them over and over again, but with practice you’ll reach your goals.


The advantage of these two exercises is that very little space is required to carry them out.

However, the site you choose is important, and it should be sturdy, as well as free from noise and other distractions.