Burning calories is one of the keys to shaping your body into the look you want. The more calories you burn, the more you’ll be able to shed fat away from the body. That means you’ll build healthy muscles to take its place! We’re here to teach you How to Burn 300 Calories in 30 Minutes with six exercises to target every muscle group. The workout gives you minimal rest to push your body into a total transformation.

In order burn 300 calories, you’re going to have to work without the type of rest you’re used to. A lot can happen in 30 minutes, and today you’re going to burn 300 calories in that time period! These six exercises are a mix of compound exercises that target multiple body parts at once, cardio, and weighted work to guarantee each movement keeps your heart rate up and those calories sliding off.

Fortunately for you, the hard part is done—we laid out the perfect workout. The easy part is all you; all you need to do is work, breathe, and sweat. To get the best results, make sure your body is hydrated and you have the fuel you need to keep pushing through!

What to Do: Complete each exercise below for 40 seconds without resting in between. Complete 7 rounds, resting 20 seconds in between rounds. After 3 rounds, reverse the workout order (i.e., end with dumbbell swing, rest for 20 seconds, do dumbbell swings, then bicycles, etc). Be sure to pace yourself to start, breathe properly to keep pushing through, and finish off strong!