300kcal burn for a day

Yesterday during my short lunch time, i rushed off to FF to perform my weekly routine which is burning at least 300 kcal per session. In overall, i think it is a good workout. I manged to burn 300+ kcal during my running on the treadmill and few kcals on weight lifting. And that took me around 1hour duration to complete; half an hour running and the rest on weight lifting. in all, my time taken for my workout including my motorbike journey go-and-forth is 2 hours. I usually able to come back to office around 3pm, suffiicient enough to attend a meeting with less-than-half-an-hour late presence. it won't be such an obvious late because meetings would normally start off half an hour late - malaysian time.