Burn 500 Calories In 30 Minutes With This Workout

Reviewed by: Tim Pittorino, BHSC

It makes sense that we want to make the very best of our workouts, optimising our precious time and burning some serious calories as a result.

There are times when it’s not always possible to complete an hour of exercise and often when things crop up to prevent you getting to your scheduled session, this can open the opportunity to miss a workout entirely.

Falling into this trap can break our stride with great flow and lead to less productive decisions overall, so being armed with a plan B can be key in making the most out of any situation.

Intensity and grit in a short space of time can deliver a powerful punch to your workouts, so why not roll up your sleeves, get stuck in for 30 minutes of hard graft and still shed 500 calories! BOOM!

Burn 500 Calories With This Workout

Warm Up


Low Steps Fast – 2 mins

Low Step


Pitter Patters – 2 mins

Pitter Patters


Leg Swings Forwards – 10 each leg

Leg Swings


Leg Swings Sideways – 10 each leg

Leg Swing Side


Squats – 20 reps





Box Jumps – 10 reps

Box Jumps

Skipping – 2 mins



Circuit x 2 | 60 seconds on each exercise


Mishy Makers

Mishy Makers


Ice Skater Plyo

Ice Skater

Burpee Side Side Burpee


Rest 30 seconds then repeat


Kettlebell Swing


Mountain Climber Oblique




Rest 30 seconds then repeat


Forward Arm Walkouts


Sergeant Sprawls


Side Plank Alternating


  • Glute and Hip Flexor Stretch | 20 seconds each side
  • Hamstring Stretch | 20 seconds each side
  • Side stretch | 20 seconds alternating sides
  • Inner Thigh Stretch | 20 seconds each side
  • Back Twist Stretch | 20 seconds each side

Love this workout? There’s plenty more where that came from! Take a look here.


Louise McDonald, Cert III & Cert IV Fitness
Louise has been a Trainer and Wellness Coach for almost 20 years and is one of our experienced Support Crew members in Fitness, as our Lean and Strong Captain! Louise has worked passionately with all levels of fitness over the years across both Australia and the UK, where she has specialised in competition training with athletes for the last decade. She has worked closely with top level competitors and even our own 12WBT peeps to bring home a National Trophy! She lives, breathes, eats and sleeps weight training and is super passionate about teaching others how to reach their full potential.

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