Weight Loss

Burn 500 Calories A Day Fast: The 12 Best Workouts

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!


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.

2. Zumba/Dancing

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.

3. Kickboxing

Kickboxing is a combat sport that burns about 400-500 calories in just 30 minutes. It improves physical fitness, stamina, balance, and mobility (6). Find a kickboxing class near you and get fitter.

4. Swimming

Swimming is an excellent fat-burning and full-body toning exercise, minus the sweat! If you weigh 130 pounds, swimming (freestyle) at a fast pace for 30 minutes will burn around 445 calories. Try various strokes, and you will get in shape in no time.

5. Running/Sand Running

Running and sand running are two effective aerobic or cardio exercises for the entire body. They burn more than 500 calories, depending on your body weight, distance, speed, and time. If you weigh 120 pounds and run at 12 mph, you will burn around 545 calories in 30 minutes.

Sand running adds resistance, which makes this exercise more effective for burning calories quickly. It also helps shed fat from the legs and tone the lower body. Run barefoot on a clean beach to make all the small muscles work, prevent injuries, and strengthen the leg muscles

We recommend practicing interval running. Jog at 8 mph for a minute, and sprint at 12-14 mph for 10 seconds. Repeat for 30 minutes. Take two 30-second breaks and walk at 6 mph.

6. Weight Training

Lifting weights or strength training is essential for building lean muscle and burning 500 calories a day. Use equipment like dumbbells, barbells, Swiss ballsmedicine balls, kettlebells, resistance bands, pull-up bars, etc. to get your muscles fibers to work.  Do cardio and weight training on alternate days to get a fit and slim body.

7. Rope Jumping

Jumping rope or skipping is a great warm-up exercise. When you practice high-intensity rope jumps for 30 minutes, you can burn up to 500 calories. Wear proper shoes and land softly to prevent knee injuries. Take two 60-second breaks during the session.

8. Body Weight Workouts

Body weight exercises are like lifting weights without weights! You don’t need any equipment  to burn 500 calories in 30 minutes – just your body’s weight. Exercises like jump squats, plank toe taps, crawling, push-ups, mountain climbers, spider climbers, burpees, high knees, jumping crossbody leg kicks, leg drops, crunches, jumping lunges, skater lunges, etc. are amazing calorie burners.

9. Exercise Bike/Cycling

Whether outdoors or indoors, bicycling is a great way to burn 500 calories in 30 minutes. Fast biking at 14-15 mph for 30 minutes can help burn 460 calories in 30 minutes. However, if your endurance is not at that level, you may take three sets of 60 seconds break and catch your breath. Over the course of two weeks, your endurance will start improving, and you will start burning more calories.

10. Rowing

Get a water rowing machine at home or row at the gym. It will help you burn 500 calories and also tone your upper back, shoulders, chest, and arms. It also offers a host of benefits.

11. Outdoor Sports

Skiing, ice skating, football, basketball, and racquet sports like badminton and tennis are amazing outdoor sports you can bank on to burn 500 calories in 30 minutes. The serotonin and adrenaline rush also helps improve memory, reduce stress, and induce better sleep.

12. Running Up The Stairs

Running up the stairs is a fat-burning, leg-toning exercise that you cannot ignore if you want to burn 500 calories in just 30 minutes. Running up the stairs helps pump more oxygen and works the lungs, heart, muscles, and bones. You sweat and shed the fat away. It also improves your balance and coordination.

These are the 12 best exercises you can do to burn 500 calories in 30 minutes. But is it enough for losing weight? Find out in the next section.

Is Burning 500 Calories A Day Enough To Lose Weight?

Yes, burning 500 calories per day is good for reasonable weight loss per week. If you want to lose a pound of fat, you need to burn 3500 calories. If you burn 500 calories per day, by the end of the week, you will burn 3500 calories, which means you will lose a pound of fat.

Following the right nutrition plan and taking proper rest can help you lose more than 5 pounds in a month. Remember, gradual weight loss is always better than following fad diets and workout routines that cause long-term injury.

Here’s a list of other activities you can do to burn calories.

Other Fun Ways To Lose Calories

  1. Do gardening, be it in your backyard or someone else’s. Gardening can be quite tiring, and it will earn brownie points with your friends and family.
  2. Clean the house. You may listen to your favorite music to keep you engaged and entertained.
  3. Convince a friend to play racquetball with you every day for 45 minutes.
  4. Learn to play an instrument. There is enough mental and physical strain to burn plenty of calories.
  5. Laugh! Yes, laughing also burns calories.

You can easily burn 500 calories a day. All you need to do is exercise for 30 minutes every day. All the workouts listed above, from HIIT and aerobics to cycling and rope jumping, help you burn 500 calories a day effectively. However, do not just do the same exercise every day. Instead, switch them up, and you will be able to lose about 3,500 calories in a week, which is enough to lose a pound of fat. However, burning these many calories would be of no use if you do not reduce your calorie intake. So, aim for a negative calorie balance for effective results.

Frequently Asked Questions

What is the fastest way to burn calories?

The best exercise method to burn calories fast is HIIT. High-intensity interval exercises not only burn calories during exercise but also 2 hours after you have left the gym. With HIIT, you do more in a short period, and you lose fat as well as retain muscle tone.

Is a 500-calorie workout good?

Yes, a 500-calorie workout is good. Make sure you eat a banana or have a smoothie 1 hour before exercise. Keep a bottle of homemade electrolyte water handy to keep yourself hydrated.

How much weight will I lose by burning 500 Calories in a week?

You will lose about 1 pound or more if you burn 500 Calories in a week. Consume healthy superfoods and follow a healthy lifestyle.

How many jumping jacks will burn 500 Calories?

Jumping jacks is not a very effective exercise to burn 500 calories. Sure, it is a good warm-up exercise. But to burn 500 calories, you have to do HIIT, kickboxing, swimming, play outdoor sports, etc. If you want to do jumping jacks, probably try 1000 jumping jacks!

What physical activities burn 500 calories a day?

To burn 500 calories a day, you have to do more than just reach your target of 10,000 steps a day. Do any of these exercises – running, HIIT, swimming, or Zumba or play outdoor sports. Along with these, you must also aim to remain active throughout the day, like taking the stairs, walking to work or school, and using a standing desk when you are tired of sitting.

How to lose 1 pound in a day?

Losing 1 pound in a day is harmful and may cause muscle loss and lead to compromised immunity. Here’s a detailed post if you still want to lose 1 pound in a day.


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