Looking to burn calories in 30 minutes a day? This is a very common request and one that works to your advantage when trying to boost metabolism and burn fat. The more active you are on a daily basis the more calories your body burns all the time. Below you'll find all type of activities so you can plan accordingly. Remember that intensity is key for burning more calories so don't feel like you need to go for an hour to get results. These are average figures calculated at a steady state so once you throw in some high intensity intervals the numbers below can go up drastically. You could even burn those figures in 20 minutes if your intervals are intense enough.

How To Burn Calories In The Gym
Aerobics, Step: low impact 252
Aerobics, Step: high impact 360
Aerobics: water 144
Bicycling, Stationery: moderate 252
Bicycling, Stationery: vigorous 378
Circuit Training: general 288
Elliptical Trainer: general 324
Rowing, Stationery: moderate 252
Rowing, Stationery: vigorous 306
Ski Machine: general 342
Stair Step Machine: general 216
Stretching, Hatha Yoga 144
Weight Lifting: general 108
Weight Lifting: vigorous 216

How To Burn Calories with Sports & Leisure Activities
Basketball: playing a game 288
Billiards 90
Bicycling: 12-13.9 mph 288
Bicycling: 14-15.9 mph 360
Bowling 108
Dancing: disco, ballroom, square 198
Frisbee 108
Golf: carrying clubs 198
Golf: using cart 126
Hiking: cross-country 216
Ice Skating: general 252
Race Walking 234
Racquetball: casual, general 252
Rollerblade Skating 252
Rope Jumping 360
Running: 5 mph (12 min/mile) 288
Skiing: cross-country 288
Skiing: downhill 216
Softball: general play 180
Swimming: general 216
Swimming: laps, vigorous 360
Tennis: general 252
Volleyball: non-competitive,
Walk: 4 mph (15 min/mi) 162

How To Burn Calories with Daily Activities
Carrying & stacking wood 180
Digging, spading dirt 180
Gardening: general 162
Mowing Lawn: push, power 162
Operate Snow Blower: walking 162
Planting seedlings, shrubs 144
Raking Lawn 144
Sacking grass or leaves 144
Shoveling Snow: by hand 216
Child-care: bathing, feeding, etc. 126
Cooking 90
Food Shopping: with cart 126
Heavy Cleaning: wash car, windows 162
Playing w/kids: moderate effort 144
Cleaning rain gutters 180
Lay or remove carpet/tile 162
Paint, paper, remodel: inside 162

*Based on 30 minutes of activity for a 150lb woman.

Burn more calories with 101 Fat-Burning Workouts & Diet Strategies for Women (101 Workouts)