Express 400 calorie workout

This 400 calorie workout will ignite your fat burn, build muscle, increase cardiovascular fitness, release endorphins and get you glowing. What more do you want from just 30 minutes’ work?

St Patricks Day Rainbow GIF by TipsyElves.com - Find & Share on GIPHY

No, it’s not magic. It’s bloody hard work. But so worth it. And the rush at the end when you realise you’ve just crushed 400 calories in half an hour is as beautiful as that magical rainbow ?

Workout at home or gym

I smash this one out at the gym, so we’ve used a bit of equipment here (medicine ball, sled, kettlebell). But if you’re sweating at home, keep scrolling for some sweet alternatives to ignite that calorie burn without equipment.

Let’s go!

400 Calorie Express Workout – Gone in 30 Minutes!

Step 1:

First things first: warm up.

Think 5 minutes’ jogging, walking lunges, air squats and hip hinges.

Or head over to our Stretch flow and roll through a few dynamic lunges (also perfect for your cool down, just quietly).

Step 2: 400 calorie workout starts here!

Next, we’re straight into the sweat sesh.

Work in a circuit format, progressing from one exercise to the next after you’ve done the reps for each. When you’ve completed one set, rest for 60 seconds, then go again.

The Workout:

  • Med Ball Slams x 12
  • Mountain Climbers x 12
  • Oblique Mountain Climbers x 12
  • Box Jumps x 12
  • Kettlebell Deadlifts x 12
  • Kettlebell Goblet Squat x12
  • Broad Jump x 2, then Bear Crawl to return
  • Sled Push
  • REPEAT for 30 minutes or until you hit 400 calories. Tomato-face guaranteed! ?

No Equipment Variation of 400 Calorie Workout:

  • Burpee x 12
  • Mountain Climbers x 12
  • Oblique Mountain Climbers x 12
  • Box Jumps x 12 (find a stair, a bench or a coffee table and get some air!)
  • Reverse Lunges x 12 (each leg)
  • Squat Jump x12
  • Broad Jump x 2, then Bear Crawl to return
  • Sprint (down your street, along the Esplanade, around the backyard or just do high knees or skips for 30 seconds)
  • REPEAT for 30 minutes or until you hit 400 calories. The harder you work, the faster you’ll hit your target, so get up and GOOOOOO!
box jump
Take your box jump to new heights – and new locations. A park bench, a garden wall, an unsuspecting shopfront. Just find a sturdy surface and get flying!

Step 3: Cool Down

Your heart is racing, your face is red, your shirt is soaked. Don’t just walk off now – stretch, my friend. Or you’ll be walking like a cowboy tomorrow.

Try this Stretch Flow – you can follow along and do the whole thing, or target your achy limbs. Whatever you need – take a deep breath and relax.

Then go recharge with some clean eats. Check out our high protein, low calorie, low carb recipes here.

Let me know if you do this workout – tag me @athletist_ on Insta or hit me up at courtney@athletist.com.au

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Before you go!

Grab my 7 Day Meal Plan – full of delish recipes to fuel your workout and give you energy to crush your day.