Is it possible to burn 500 calories a day? Yes, it is! Weight loss has a simple rule. Fewer calories in, more calories out. However, just reducing calorie consumption does not always work (1). That’s why burning 500 calories per day and eating a balanced diet are recommended. This way, women and men can lose up to 6 kg (13 pounds) and 8 kg (17.6 pounds), respectively (2).
Science says you need to burn 3500 calories to lose one pound of fat (3). Creating a negative calorie balance aids faster weight loss (4). But what’s the best way to burn 500 calories a day? Here are the 12 best fat-burning exercises you can do for 30 minutes a day to expend 500 calories. Read on!
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12 Best Exercises To Burn 500 Calories In 30 Minutes
1. HIIT (High-Intensity Interval Training)
HIIT or high-intensity interval training is the best form of anaerobic exercise (does not use oxygen but fat as fuel) to burn 500 calories in a short time (5).
In HIIT, quick and high-intensity exercise sets are repeated for a short time to burn fat more effectively than regular cardio exercises. HIIT also creates EPOC (post-exercise oxygen consumption), which means that you will burn fat even after 2 hours of doing the exercises.
An example of HIIT is doing 12 squat jumps at a high intensity, taking 10 seconds rest, and repeating two more sets. Take 10 seconds rest and do 20 high knees at high intensity. Again, rest for 10 seconds and repeat two more sets. Here are the best HIIT exercises you can do.
Zumba or dancing is a workout that is perfect for people who want to have fun while losing weight. With only 1-2 minutes break during the session, you can burn somewhere between 400-500 calories, depending on your weight and intensity. Exercising with other people who are on the same journey will also boost your confidence and keep you on track.
How to lose belly fat in seven days
A fat belly is linked to various diseases as it is the most harmful fat in your body. Aside from working out, avoiding junk food and alcohol are among the ways to get a flat belly. Additionally, check out these tips for how to burn belly fat in less than a week.
1. Include aerobic exercises in your daily routine If you want to burn fat fast there is no getting around cardio training. Studies find that this is the most effective form of exercise to reduce belly fat. By burning many calories your general health will improve. Hence, start doing high-intensity workouts of running, swimming or aerobic classes, but keep in mind that frequency and duration are essential for satisfying results.
2. Reduce refined carbs One should avoid consuming refined carbs to lose fat around the abdominal area and have good metabolic health. It is not necessary to stick to a strict low-carb diet, however it should be replaced with unprocessed carbs. Instead of white bread, white rice and sodas, eat more vegetables and whole grains.
3. Add fatty fish to your diet Fatty fish such as salmon, sardines or tuna is a high-quality protein and rich in omega-3 acids. By eating 2 to 3 portions a week you can reduce the risk of illnesses like heart disease and also burn your belly fat. Studies revealed that Omega-3 fats have the ability to reduce visceral fat that is around your abdomen.