- 1). Multiply your body weight by 12 using a calculator. This will give you the amount of calories that you burn a day with all your normal body functions. A 150-lb person, for example, burns 1,800 calories even when sedentary. This is what you need to consume to maintain your current weight. Reduce your calories intake to 1,500 calories a day to burn 300 calories. Adjust this reduction based upon your particular numbers.
- 2). Jog for 10 miles. This will burn 1,000 calories. An active person can complete this course in about one to two hours.
- 3). Use a spin bike for an hour. At an average pace, you will burn 750 calories.
- 4). Kickbox for an hour. You will burn approximately 1,400 calories.
- 5). Perform one hour of stair stepping to burn 1,250 calories. Maintain an even pace for the entire period.
- 6). Engage in about one hour of vigorous sexual activity and intercourse to burn approximately 300 calories.
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