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!

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:

600 calorie workout – 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.

Burning 600 calories a day: The best workouts

It depends on person’s weight and fitness levels and also his/her intensity levels.

This is especially difficult for an overweight individual.

Not everyone who wants to do sports has hours of time for a workout. And they don’t have to.

Just 30 minutes is enough to get your heart rate up and burn up to 600 calories. Here’s how:


Jogging is the magic bullet when it comes to burning calories. One hour at a moderate pace burns as many as 600 to 700 calories. But you can also melt body fat in 30 minutes by incorporating sprints into your run.

To do this, run for three minutes at a medium, comfortable pace. This is followed by a short, almost uncomfortable sprint where you go all out. Then run again for three minutes at a comfortable pace and alternate intervals for a total of half an hour.


Cycling can also help you burn 500 calories at a turbo pace. The easiest way to do this is on a stationary bike at the gym, where you can keep track of the time and pace.

Ride at a brisk pace for three minutes, ending each brisk interval with a 30-second sprint. It’s best to stand up while doing this, as it’s guaranteed to get the leg muscles burning.


Not a cardio fan? Then a circuit of challenging bodyweight exercises will help you burn 600 calories in just 30 minutes.

  • Start with High Knees (also called a knee lever run), in which you run on the spot and pull your knees toward your chest. Perform for 45 seconds.
  • Next, do 25 squats, where you go as far down with your buttocks as you can.
  • Now perform 20 push-ups. You can lower your knees to the floor to make it easier. Make sure your back stays straight and doesn’t sag.
  • Perform 20 lunges with the right leg, alternating forward and backward.
  • Followed by 20 lunges with left leg, alternating forward and backward.
  • 30 Seconds Butt Kicks: Stand hip-width apart, hands behind buttocks. Now alternate pulling your heels toward your butt as fast as you can.
  • 60 Seconds Mountain Climbers: Get into a high plank position with arms extended and alternately pull legs toward chest. Be sure to maintain core tension.
  • 60 Second Leg Raises: Lie on your back and place your hands under your buttocks. Now stretch your legs towards the ceiling and slowly lower them back towards the floor without putting your feet down.

Check these workouts to do at home!

How to burn 600 calories a day working out from home

Try these workouts!

How Much Weight Can I Lose if I Burn 600 Calories 

Is burning 600 calories a day good? Let’s talk about it!

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.

The issue here is that you cant workout at this intensity everyday, so you will need to do some adjustments to your dieting.

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..

How much are 500 calories?

To give you an idea of how much 500 calories in the form of food actually is, here are a few examples with about 500 kcal each for you: One Big Mac, Four medium bananas, One bar of chocolate, One and a half kilos of strawberries, One and a half kilos of broccoli, Two chocolate bars

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 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]