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November 25, 2019 3 min read

Forget what you think you know about burning calories: we're going to show you how to burn 200 calories in just 12 minutes. 200 calories may not seem like a lot, but it's the number of calories in a small order of fries. 

It's the number of calories in many of those 'healthy' granola bars. 

It's the number of calories in 1/2 a cup of ice cream, and over time, eating an extra 200 calories a day can really add up—just like how overtime, burning an extra 200 calories a day can result in a very measurable fat loss of almost 30 pounds in a year.

So don't underestimate 200 calories. And definitely don't underestimate the power of this 12 minute workout that can help you burn up to 200 calories. All you need is focus, some heavy gear and a commitment to leave it all on the line. 


Lifting hard and heavy in a high-intensity interval training session is far more effective for burning massive calories and building lean muscle mass than steady state cardio or classic bodybuilding alone. This is because, by working as hard as you can, you're forcing your body to burn glycogen instead of oxygen for fuel, and since glycogen is your body's stored reserves of sugar, which if they aren't used, turn into fat.

What's more, when you HIIT, you trigger production of human growth hormone and testosterone—both of which help metabolize fat and build muscle.  

One more thing: HIIT also increases your EPOC (excess post-exercise oxygen consumption), which creates an oxygen debt. To repay this debt, your body continues burning calories even after your workout is over, and this increased burn continues for  hours. 


In other words, one simple 12 minute HIIT session can do a lot for your body. And since HIIT works best with weights, make sure to load up for the best possible burn. 

Get all our bestselling fit gear for 40% off in our Black Friday Sale (Ends Dec 1, 2019), so shop now and keep the good gains coming. 

How to Burn 200 Calories in 12 Minutes: Try 12 Min Fit with Kayla Davis!

This workout is from our insanely popular 12 Min Fit series on Sweatflix, hosted by former competitive gymnast Kayla Davis. The series combines heavy lifting with explosive plyometric moves to power up your metabolic burn and deliver unbelievable results. 

If you've been toiling away on the treadmill or idly lifting weights with only negligible results, this is your chance to change things up. You know what they say: if you want something you've never had, you got to do something you've never done.

Workout Breakdown:

20/10  
Push-up and row  
Burpee w/ shoulder press  
Repeat set 8x 
Russian twist w/ a toss  
Hop overs  
Repeat 8x  
Plank jump overs (or mat jumps)  
Elevated push up w/ knee drives to elbow  
Repeat 8x 

Recommended gear:

Weighted Vest 
Mini Challengers 
Dumbbells

Get ALL this gear for 40% off in our Black Friday Sale (Ends Dec 1, 2019)!

Get the full 12 Min Fit Series on Sweatflix. In addition to this series, Sweatflix has thousands of other workouts for every fitness level. Ranging from just a few minutes to over an hour, and from beginner to advanced, there's a workout for everyone and every schedule. Regardless of the workout you choose, with consistency and effort, gains are guaranteed. 

But you've gotta PRESS PLAY. Start here and now. Then, join us in Sweatflix. New members can sign up for 30 days FREE—no risk! 


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