calories burning workut

Burn 600 calories in 20 minutes with this WORKOUT [VIDEO]

When you’re trying to lose weight you have to burn a massive amount of calories.

Try this workout and burn 600 calories in 20 minutes.

Yes! We are going to show yo how to burn 600 calories in 20 minutes!


The only thing that you will need to burn 600 calories in 20 minutes is a jump rope.

Jumping rope is one of most effective ways to burn calories.

Jumping rope helps burn 11-30 calories per minute depending on the speed and intensity.

Watch the video and try the exercises:

How to:

1 min jump rope freestyle
30 seconds jump squats
1 min jump rope run in place
30 seconds high knees
1 min jump rope freestyle
30 seconds jumping lunges
1 min jump rope mummy kicks
30 seconds hand over hand pushups
*rest 10 sec between exercises
*1 min rest between circuits
*complete 4 times

jump rope workout

REMEMBER: The workout is not for eveybody.

It depends on person’s weight and fitness levels and also his/her intensity levels. This is especially difficult for an overweight individual.

How Much Weight Can I Lose if I Burn 600 Calories 

As long as you simultaneously make healthy eating and drinking decisions, your 600-calorie daily workouts will cause you to lose weight

By burning an additional 600 calories every day with exercise, you have the potential to lose about 5 pounds per month.

How much you’ll lose, however, depends on how strict you are with your nutritional habits.

The only way  the workout will allow you to lose about 5 pounds per month is if you simultaneously follow a healthy nutritional plan.

If you consume too many calories, you won’t be creating the caloric deficit needed for fat loss.

Monitor the things you’re eating and drinking so you set yourself up for weight-loss success.

What’s a Calorie?

Simply put, a calorie is a measure of energy the same way a kilometer is measure of distance.

A calorie represents the amount of energy needed to change the temperature of 1 gram (= 1 milliliter) of water by 1 degree Celsius.

This definition in not important in itself but its implications are.

In other words, calories are the energy your body needs to do virtually anything and it’s divided into two main parts:

  1. Basal Metabolic Rate
    This term represents the energy consumed for basic bodily functions, including heart bumping, stomach digestion, hair and nails growth, you name it! Basal Metabolic Rate varies from one person to the other and is directly proportional to one’s weight. It goes without saying that the a 500 pounds man would require more energy for heart pumping compared to a 300 pounds man. Still, the basal rate is more or less the same for each person unless he or she undergoes major weight changes.
  2. Other Activities
    Any activity or effort that you would do other than natural bodily functions falls into this category. Everything we do consumes energy. Right now I am consuming energy as I write these words due to my fingers movements on the keyboard. And anything else you would think of would involve energy consumption.

Your overall calorie consumption = Your Basal Metabolic Rate + Energy consumed by other activities

The average Joe would need between 2,000 and 3,000 calories per day.

Food provides you with calorie intake and your activities consume some of or all of these calories.

If you consume all the calories you get through food, your weight will remain the same.

However, if your calorie intake was higher than your consumption, excess calories will be stored in your body as fats.

To shed them off, we recommend that you run, run and then run!

Practice: How to Calculate the Calories You Burn While Training

As we mentioned earlier, people are so unique when it comes to their calorie consumption.

However, there are four main factors that could help you determine your calorie burning rate.Your Weight
Here is a great but certainly not a surprising news for heavy runners: the heavier your weight, the more calories you will burn while running. Typically, a 150 pounds person running at 6-mile-per-hour speed (assuming the speed is constant) would burn around 700 calories in an hour. To calculate your own rate, simply add/subtract 60 calories for every 10 pounds weight difference. For example, if you weigh 170 pounds, then based on this criteria, you would be burning 820 calories for running 6 miles for an hour.

Training Time
Your training time is a key factor in determining your calorie burning rate. How you calculate it will depend on your workout. On this workout, we stimate that you can burn at least 500/600 calories.

Training intensity
The intensity of your training is also important. The more intense, the more calories you will be burning.

You may also use calories calculator if you wish.

Regardless of the type of calculation you go for, please understand that your result will be an estimate of your calorie burning rate as there are many factors involved, including your muscles and body fat ratios.

These calculations should be regarded as a general indication of the effectiveness of your running routine.

Burn 600 calories in 20 minutes with this WORKOUT [VIDEO]