How to burn 400 calories 777x431

How To Burn 400 Calories

Learn how to burn 400 calories and really fine-tune your whole weight loss journey. We'll show you how!

So, you’ve been dialing in your nutrition and it’s working. You’re beginning to feel more confident, healthy, and starting to see progress in your weight loss goals. You may also feel like there's more you can do but you're not quite sure what those things are. 

Of course! Exercise is the next piece. And even if you've been exercising, it can still be intimidating. Or maybe you are bored, or worried you've hit a plateau with weight loss and exercise. Where should you start? What should you do? Do you need equipment? So many questions.

Please consider us as your go-to resource for macro calculating and weekly meal prep guides, definitely. But we've also got some plans for how to help you burn some extra calories—maybe you start by burning 300 calories and move up to this workout? It's up to you.

You might have specific goals for weight loss that involve figuring out the optimal calorie burn. In this case, we're going over how to burn 400 calories. If you do this several times a week in addition to your cardio efforts, it can add up quickly!

But we get it. Burning 400 calories may seem daunting at first, but in 30 to 45 minutes (depending on your weight and other factors), it's possible. Choose your favorite workout below, blast your favorite Taylor Swift songs (we won’t judge, those tickets sold out fast for a reason), and start sweating out those calories. It's a smart addition to your what you're already doing with healthy meal prep.

Three Workouts That Will Help You Burn 400 Calories

Total calories burned based on a 30-year-old, 200-pound male. 

As Many Rounds As Possible (in 32 Minutes)

  • 32 Minute AMRAP 
  • 20 Air Squats
  • 40 Mountain Climbers (20 on each leg)
  • 20 Burpees 
  • 40 Jumping Jacks

As Many Rounds As Possible (AMRAP) workouts are a great way to stay moving for thirty minutes plus. Start with the air squats and complete the workout down the list, once you complete the jumping jacks you go back to the top to the air squats. Continue for thirty-two minutes.

The goal is to keep moving the entire workout even if it is not as fast as you would like. By taking as short and few breaks as possible, you keep your heart rate at a moderate level and burn those calories.

In this workout, focus on breathing the whole time. Try not to move too fast; the effort will certainly catch up to you. Pace yourself. To perform mountain climbers, start in a pushup position and drive your knees (alternating between legs) as close to your elbows as you can. It should feel almost like you are running or doing high knees in a pushup position. 

Every Six Minutes Circuit

E6MOM x 5

  • Run 400m (~ ¼ mile)
  • 10-20 Pushups 
  • 20 Alternating Jumping Lunges (10 each leg)
  • Remaining Time - Hold Plank

This circuit workout is known as an Every Minute on The Minute (EMOM). Here's how it works. From 0:00 - 5:59 you complete the four exercises above, and when the clock hits 6 minutes you start over. You do this five total times to complete the workout.

Please feel free to modify or change parts of the workout if you are unable to perform them. Listen to your body. For example, maybe running 400m is really difficult right now for you. Instead, start with a 100m jog, 100m brisk walk, and then alternate. The same thing applies with the jumping lunges and pushups; you can lunge without jumping, and you can do pushups on your knees. The ultimate goal is to move and give a good effort for thirty minutes. You should aim to have about thirty to forty-five seconds on the plank hold. If you can hold for more than that, great, but if so, try to increase the number of pushups or lunges, too.

Medicine Ball 100s Workout

For Time: 

  • Medicine Ball Squat - 100 reps
  • Medicine Ball Russian Twists - 100 reps
  • Medicine Ball Lunge - 100 reps (50 each leg)
  • Medicine Ball Slams - 100 reps

If you have a medicine ball this is a great workout to build muscle, sweat, and burn 400 calories. We like this workout because you can break it up however you'd like. Simply complete one hundred reps of each of the four exercises, with rest as needed. Aim to finish in about 30 minutes, so make sure the medicine ball is of the right weight to permit that length of activity without too much discomfort or pain.

Pro tip: When performing the medicine ball slams, take the ball overhead and use your hips and legs to throw the ball on the ground. Pick it up and repeat.

If you are unfamiliar with Russian Twists, you may want to start without the ball and take them slowly, and focus on keeping your core tight. 

How to Burn 400 Calories and Keep Yourself Motivated

Your weight loss journey is just that, a journey. The goal is to make small, consistent steps every day. Be sure to prioritize meal prep, tracking your calories, exercise, and sleep and you will be well on your way to reaching your goals. As always, we are here to help and can’t wait to see you crush your goals!

It’s time to get to work! Try out one (or all three) and let us know what you think in the comments below. 


Kaminski, Jacqueline. “Metabolic Equivalents: What Are They & How To Calculate Them.” NASM,

Shaikh, Dr. Jasmine. “How Do You Calculate Calories Burned During Exercise?” MedicineNet, MedicineNet, 20 Oct. 2021, burned_during_exercise/article.htm.

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